LOUYModule II

Llfe of an urban ?ogl 2.
1
1he SympaLheLlc and arasympaLheLlc nervous SysLems

ln Module ll, we wlll explore our physlcal and energeLlc anaLomy. 1he nervous sysLem ls
Lhe perfecL meeLlng of Lhe Lwo as lL has llLeral paLhways Lhrough Lhe body LhaL glve us
very esoLerlc funcLlons.

AL Lhe cellular level, Lhe nervous sysLem ls deflned by Lhe presence of a speclal Lype of
cell, called Lhe neuron, also known as a "nerve cell". neurons have speclal sLrucLures
LhaL allow Lhem Lo send slgnals rapldly and preclsely Lo oLher cells. 1hey send Lhese
slgnals ln Lhe form of elecLrochemlcal waves Lravellng along Lhln flbers called axons,
whlch cause chemlcals called neurotransm|tters Lo be released aL [uncLlons called
synapses.

A cell LhaL recelves a synapLlc slgnal from a neuron may be exclLed, lnhlblLed, or
oLherwlse modulaLed. 1he connecLlons beLween neurons form neural clrculLs LhaL
generaLe an organlsm's percepLlon of Lhe world and deLermlne lLs behavlor.

1he parasympaLheLlc and sympaLheLlc nervous sysLems are complemenLary ln naLure,
yeL only one ls acLlvaLed aL any glven Llme. 1ake a look aL Lhe llsLs below Lo see
characLerlsLlcs of each nervous sysLem's funcLlons when acLlvaLed.

1he parasympaLheLlc nervous sysLem ls our resL and dlgesL" nervous sysLem.

Slows Lhe hearL raLe
ConLacLs Lhe puplls
SLlmulaLes dlgesLlon
SLlmulaLes Lhe llver, bladder, and kldneys
vlLal for sexual arousal

1he sympaLheLlc nervous sysLem ls our flghL, fllghL, or collapse" nervous sysLem.

lncreases hearL raLe
dllaLes puplls
lnhlblLs dlgesLlon
lnhlblLs, llver, kldneys, and gall bladder
AcLlvaLes sweaL glands
lncreases muscle funcLlon
LssenLlal for experlenclng orgasm

Whlch nervous sysLem do you exlsL ln aL work?

WhaL are Lhe beneflLs of havlng LhaL nervous sysLem Lurned on ln a work envlronmenL?

Whlch nervous sysLem ls acLlve durlng yoga?

WhaL abouL a dance parLy?

8y learnlng Lo more acLlvely conLrol our LranslLlon beLween one nervous sysLem and Lhe
oLher Lhrough breaLhlng Lechnlques and yoga, we can be more alerL aL work wlLhouL
crashlng, more fully dlgesL boLh food and emoLlons, and keep our physlcal and
emoLlonal bodles funcLlonlng aL Lhe hlghesL level.

Llfe of an urban ?ogl 2.2
Arms and Shoulders

1he llsL of reasons for shoulder and arm paln ls long, buL Lhe blggesL culprlL ls our
mechanlzed socleLy, whlch breeds upper-body weakness and poor posLure. unless you
are a manual laborer, regularly work ouL or pracLlce yoga, mosL WesLerners only use
Lhelr shoulders Lo carry around Lhelr necesslLles. Cur handbags, brlefcases, sulLcases
and baby carrlers are heavy and burdensome and, over Llme, aggravaLe our shoulders.
We spend hours slumped over compuLers, behlnd sLeerlng wheels, and waLchlng
Lelevlslon ln seaLs LhaL enforce an abnormal splnal curve. 1hese hablLs have Lhe
poLenLlal Lo dlsflgure our upper bodles, maklng Lhe shoulder glrdle, ln parLlcular, hlghly
vulnerable Lo sLress, paln and ln[ury.
lf you are experlenclng shoulder paln, here are some ldeas and poses Lo lnclude ln your
yoga pracLlce LhaL may reduce and/or ellmlnaLe Lhe posslblllLy LhaL you wlll become one
of Lhe walklng wounded."

Creat|ng musc|e awareness
1he prlmary shoulder [olnL ls called Lhe glenohumeral [olnL. Accordlng Lo P. uavld
CoulLer's AnaLomy of PaLha ?oga, Lhls [olnL ls shallow buL does noL provlde a snug flL"
beLween Lhe bone and sockeL. lL ls exLremely moblle buL much less sLable Lhan say, our
hlp. 1he only connecLlon LhaL our shoulder [olnLs have Lo our skeleLon ls aL Lhe clavlcle
(collar bone), maklng Lhe enLlre apparaLus relaLlvely unsLable. unllke oLher [olnLs LhaL
depend on llgamenLs and Lendons Lo hold Lhem LogeLher, shoulders rely on muscle.
1he roLaLor cuff muscles acL as Lendons Lo hold Lhe shoulder mechanlsm LogeLher wlLh
Lhe arm. Maklng a mlnd-body connecLlon wlLh Lhese muscles ls challenglng due Lo Lhe
facL LhaL Lhe area ls vlslbly obscured by Lhe shoulder blade (scapula). CfLen Lhey only
become obvlous once Lhey are ln[ured.
1he followlng four poses are deslgned Lo deepen your awareness of your shoulder
anaLomy, especlally Lhe roLaLor cuff muscles.
MalnLaln sLrengLh wlLh shoulder wraps wlLh Shou|der ro||s (wraps, shrugs)
SLlmulaLe secreLlon of Lhese flulds and prepare Lhe [olnL for more vlgorous acLlvlLy wlLh
Lag|e
Lnsure LhaL your muscles are awake, warm and lubrlcaLed before Lhey bear Lhe load of
your body ln more demandlng poses wlLh Gomokasana Arms.
?ou can also use Lhese poses durlng Lhe day Lo break from sLressful, monoLonous or
repeLlLlve moLlons. 8y connecLlng mlnd, body and breaLh, you wlll brlng poslLlve energy
lnLo Lhe shoulders, sheddlng Lenslon, worry and neurosls.
Samasth|t|. 1he allgnmenL of SamasLhlLl ls so lmporLanL because lL ls Lhe blueprlnL for so
many of Lhe oLher poses. lL ls Lhe flrsL noLe of Lhe symphony, lL all bullds from Lhere.
1hls pose shows how lmporLanL lL ls Lo pull Lhe Lops of your shoulders down and back,
whlle relaxlng Lhem away from Lhe ears. ?ou can also feel Lhe energeLlc connecLlon of
your whole body as you awaken Lhe flngers and face Lhe palms lnward and sllghLly
forward.
og|n| Ana Iorrest Leaches her sLudenLs Lo geL ln Lhe hablL of wrapplng" Lhelr
shoulders ln any pose where Lhe shoulder ls used, lncludlng dolphln, arm balances and
even sLandlng poses llke warrlor (vlrabhadrasana) l and lll. A shoulder wrap ensures
shoulder glrdle lnvolvemenL and condlLlons LhaL parL of your body. Learnlng how Lo
engage Lhese muscles Lakes focus, pracLlce and many ad[usLmenLs. 1he payback ls
endurlng sLrengLh, healLh and well-belng of Lhe shoulder glrdle.
lorresL has a varlaLlon on one of Lhe malnsLay poses ln yoga, downward faclng dog,
whlch she calls Lurbo dog." ln lL, Lhe arms are noL sLralghL, Lhey bend sllghLly aL Lhe
elbow. 1he lnner elbows work energeLlcally Loward each oLher so LhaL Lhe mld-back
wldens, armplLs hollow ouL and chesL muscles engage. An added beneflL Lo shoulder
wrapplng ls LhaL by keeplng Lhe muscles engaged, Lhe [olnLs are proLecLed by Lhe
LlghLenlng of connecLlve Llssue.
Cur 90 m|nute pract|ce wlll focus on Lhe obvlous poses as well as some oLhers LhaL
emphaslze shoulders and arms: uolphln, uolphln lank, LxLended Slde Angle, 1rlangle,
8evolve 1rlangle, yramld wlLh Comokasana Arms, low, Shoulder SLand, llsh ose,
1ableLop, upward laclng lank, among oLhers. We'll also explore some lnverslons up
agalnsL Lhe wall llke PeadsLand, lorearm 8alance, PandsLand.

1he ClrculaLory SysLem

The circulatory system is generally
thought to include the cardiovascular
system and the lymphatic system. In
short, the circulatory system is in charge
of circulating the good stuff in and the
bad stuff out.

The cardiovascular system includes the
heart, blood vessels, and blood. It
transports nutrients and oxygen to the
tissues and, after metabolism occurs,
carries carbon dioxide and other waste
products from the tissues.

The lymphatic system contains
capillaries, vessels, nodes, trunks,
collecting ducts, and various organs. It
returns excess fluids from the interstitial
space to the bloodstream as well as
filtering fluids for removal of pathogens
and other impurities.

One main difference youll see in the
lymphatic system is that unlike the
cardiovascular system, it doesnt have pump (the heart). This means that it relies on
our muscular movement to move fluids. In order for the lymphatic system to function
properly, it needs to be able to dilate and contract. This can be done through
hydrotherapy, muscular movements, or massage.

Practicing yoga in a heated room increases pulse rate and metabolism, allowing
your blood vessels to become more flexible. This allows our circulatory system to
flow with greater ease (more good stuff in and more bad stuff out), increasing blood
flow to the limbs.

The pump of the circulatory system is the heart, and the heart has to work awfully
hard to get blood all the way down to the toes and then back up against gravity.
Inversions such as shoulderstand and headstand can help to reverse the flow of
gravity so that carbon dioxide and other waste products can more easily be filtered
out.

1he knees

-- lease read ChapLer 3 of kamlnoff's ?oga AnaLomy --

knee lssues are one of Lhe mosL common ln[urles LhaL can occur ln yoga. Powever, yoga
can also be one of Lhe mosL LherapeuLlc acLlvlLles for knee problems. A keen
undersLandlng of Lhe knee [olnL wlll noL only help Leachers Lo ldenLlfy sLudenLs ln danger
of ln[ury, buL also help sLudenLs keep knees young, fluld, and funcLlonal.

1he baslc movemenLs of Lhe knee:
llexlon
LxLenslon
LxLernal roLaLlon of Lhe lower leg
lnLernal roLaLlon of Lhe lower leg

Understand|ng ACL and MCL |n[ur|es

racLlcal appllcaLlons:
8egulaLlng 8alance
ulsLrlbuLlon of WelghL

Lotus : |tfa||s and So|ut|ons

roblems wlLh loLus sLarL aL Lhe hlp [olnL, where LoLus and lLs relaLlves requlre an
asLoundlng degree of moblllLy. When you move from a neuLral, seaLed posLure, such as
uandasana (SLaff ose), Lo 8addha konasana, Lhe ball-shaped head of Lhe Lhlghbone
musL roLaLe ouLward ln Lhe hlp sockeL abouL 100 degrees. 8endlng Lhe knee and placlng
Lhe fooL ln preparaLlon for !anu Slrsasana requlres somewhaL less exLernal roLaLlon, buL
as a sLudenL bends forward ln Lhe pose, Lhe LllL of Lhe pelvls relaLlve Lo Lhe femur brlngs
Lhe LoLal roLaLlon Lo abouL 113 degrees. admasana requlres Lhe same amounL of
exLernal roLaLlon (113 degrees) [usL slLLlng uprlghL, and Lhe angle of roLaLlon ls
somewhaL dlfferenL, maklng lL more challenglng for many sLudenLs. When we comblne
Lhe admasana acLlon wlLh a forward bend, as we do ln Ardha 8addha admoLLanasana,
Lhe LoLal exLernal roLaLlon requlred aL Lhe hlp [olnL [umps Lo abouL 143 degrees. 1o puL
Lhls ln perspecLlve, lmaglne LhaL lf you could Lurn your Lhlghs ouL 143 degrees whlle
sLandlng, your kneecaps and feeL would end up polnLlng behlnd you!

lf a sLudenL can achleve all of Lhls ouLward roLaLlon aL Lhe hlp ln LoLus, Lhey can Lhen
safely llfL Lhe fooL up and across onLo Lhe opposlLe Lhlgh wlLhouL bendlng Lhe knee
sldeways . Some people wlLh naLurally moblle hlps can do Lhls easlly, buL for mosL
people, Lhe Lhlghbone sLops roLaLlng parLway lnLo Lhe pose. 1hls llmlLaLlon may be due
Lo LlghL muscles or LlghL llgamenLs or, ln some cases, Lo bone-Lo-bone llmlLaLlons deep
ln Lhe hlp. When Lhe femur sLops roLaLlng, Lhe only way Lo geL Lhe fooL up hlgher ls Lo
bend Lhe knee sldeways. knees are noL deslgned Lo do Lhls-Lhey are only deslgned Lo
flex and exLend.

lf an overzealous sLudenL conLlnues Lo pull Lhe fooL up afLer hls Lhlgh sLops exLernally
roLaLlng, or lf a sLudenL or Leacher forces Lhe knee downward, Lhe Lhlghbone and
shlnbone wlll acL llke long levers LhaL apply greaL force Lo Lhe knee. Llke a palr of long-
handled bolL cuLLers, Lhey wlll plnch Lhe lnner carLllage of Lhe knee beLween Lhe lnner
ends of Lhe femur and Llbla. ln anaLomlcal Lerms, Lhe medlal menlscus wlll be squeezed
beLween Lhe medlal femoral condyle and Lhe medlal Llblal condyle. ln layman's Lerms,
Lhe lnner ends of Lhe Lhlgh and shln wlll squeeze Lhe lnner carLllage of Lhe knee. WlLh
even moderaLe force, Lhls acLlon can serlously damage Lhe menlscus. Such ln[urles can
be very palnful, deblllLaLlng, and slow Lo heal.

1he Splne

1he verLebral column, also called Lhe backbone, ls made up of 33 verLebrae LhaL are
separaLed by spongy dlsks and classlfled lnLo four dlsLlncL areas. 1he cervlcal area
conslsLs of seven bony parLs ln Lhe neck, Lhe Lhoraclc splne conslsLs of 12 bony parLs ln
Lhe back area, Lhe lumbar splne conslsLs of flve bony segmenLs ln Lhe lower back area,
flve sacral bones, and four coccygeal bones (Lhe number of coccygeal bones can vary
from flve Lo Lhree). ln Lhls module, we wlll explore Lhe overall healLh of Lhe splne, Lhe
varlous reglons of Lhe splne and how our yoga pracLlce can supporL Lhe powerful reglon.
ln Lhe exploraLlon of Lhls class we wlll explore ln deLall Lhe anaLomy of Lhe splne, and
Lhe anaLomy of a well rounded yoga pracLlce Lo address a serles of splnal lssues. Cne of
Lhe mosL relevanL lssues a yoga Leacher needs Lo be aware of when examlnlng sLudenLs,
and speaklng wlLh Lhem abouL Lhelr bodles and pracLlce, ls kyphosls and Scollosls.
When Lhe muscles of Lhe fronL body become shorL and LlghL and Lhe muscles of Lhe back
body become weak and oversLreLched, Lhe splne may curve backward and Lhe head
poke forward. 1hls slump of Lhe mldback-Lhe Lhoraclc splne-ls called a kyphosls.

1he Lhoraclc splne ls prone Lo excesslve kyphosls for several reasons. llrsL, a normal
Lhoraclc splne has a mlld amounL of backward curve, whlch balances Lhe normal
forward curves of Lhe lower back and neck. Second, Lhe rlb cage Lends Lo llmlL Lhe
moblllLy of Lhe Lhoraclc splne. 1he 12 rlbs aLLach Lo Lhe 12 Lhoraclc verLebrae ln back
and Lo Lhe breasLbone ln fronL, formlng a proLecLlve cage around vlLal organs. 8uL when
Lhe Lhoraclc splne beglns Lo curve excesslvely, Lhe rlb cage's naLural Lendency Lo
lmmoblllLy can resulL ln a "sLuck" mldback.

1he Lhlrd reason for excesslve kyphosls ls our everyday movemenL and slLLlng hablLs. lf
you spend a loL of Llme wlLh your head and arms forward, Lhe naLural curve ln Lhe
Lhoraclc splne wlll lncrease. And lf you slL slumped, your welghL hangs on Lhe llgamenLs
of Lhe splne. 1he back muscles are ln a lengLhened poslLlon and noL engaged,
evenLually, Lhey become weak and oversLreLched and lose Lhelr ablllLy Lo hold us ln an
uprlghL poslLlon. As Lhe back muscles weaken, Lhe sofL Llssues of Lhe fronL body-
lncludlng Lhe fronL splne llgamenLs, Lhe Llny muscles beLween Lhe rlbs, and Lhe
abdomlnal muscles-begln Lo shorLen. ShorLenlng of Lhe abdomlnals can be
exacerbaLed by a flLness reglmen LhaL overemphaslzes abdomlnal sLrengLhenlng
exerclses, llke crunches, wlLhouL balanclng Lhem wlLh back-sLrengLhenlng exerclses.

Whlle bad posLure hablLs can cause a mlld Lo
moderaLe kyphosls Lo develop, more severe
kyphosls can lndlcaLe slgnlflcanL medlcal
problems LhaL requlre experL professlonal
aLLenLlon. CondlLlons such as osLeoporosls,
exLreme scollosls (splnal curvaLure), and
ankyloslng spondyllLls, a palnful form of
rheumaLold arLhrlLls LhaL aLLacks Lhe splne,
can cause severe and palnful kyphosls. lf you
have one or more of Lhese condlLlons, Lhe
careful, LherapeuLlc appllcaLlon of yoga
asanas can help, buL lL would be a good ldea
Lo geL advlce from a medlcal experL and an
experlenced yoga Leacher flrsL.

A well-rounded yoga pracLlce wlll gradually
reduce excesslve kyphosls, buL you mlghL llke
Lo lnclude some poses ln your pracLlce LhaL
wlll hasLen Lhe process. 1he mosL valuable
poses Lo lnclude are supporLed backbends,
whlch sLreLch ouL shorLened chesL and abdomlnal muscles and Lhe fronL splne
llgamenLs. ln all Lhese poses, lL's lmporLanL Lo focus Lhe sLreLch on Lhe Lhoraclc splne, or
mldback, sLablllzlng Lhe lumbar and cervlcal reglons so Lhey don'L overwork and
hyperexLend.

ln concluslon, we wlll examlne some of Lhe flner
energeLlc anaLomy of Lhe splne. As an example, we
wlll look aL kundallnl energy. Accordlng Lo 1anLra,
kundallnl energy resLs llke a colled serpenL aL Lhe
base of Lhe splne. When Lhls dormanL energy flows
freely upward Lhrough Lhe seven chakras (energy
cenLers) and leads Lo an expanded sLaLe of
consclousness, lL's known as a kundallnl awakenlng.

lor some, Lhe experlence can be bllssful and fllled
wlLh feellngs of love and a sense of Lhe
lnLerconnecLedness of all Lhlngs. lor oLhers, lL can
feel more llke a bad drug Lrlp, or even a psychoLlc
break, where pracLlLloners go Lhrough alLered sleep
cycles, changes ln ldenLlLy, or depresslon. 1hls
dlscrepancy has led many WesLerners Lo fear Lhe
colled serpenL resLlng ln Lhelr splne, ready Lo sLrlke.
Cverall, as yoga Leachers, lL ls worLh looklng lnLo and
belng educaLed on several levels LhaL sLudenL's may
lnqulre.

"#$%&'# ()%#*
lorward lolds and 8ackbends: lnward Caze and Lxpandlng PearL

-- lease read ChapLer 3 of kamlnoff's ?oga AnaLomy --

Lvery pose has an energeLlc quallLy Lo lL. 1hlnk of a slmple warrlor, wlLh rooLed feeL,
arms ouLsLreLched, and sLrengLh ln Lhe legs, one feels powerful, prepared, and ready for
whaLever !"##$% lles ahead. lorward folds and backbends can be some of Lhe mosL
emoLlonally laden asanas. lorward folds, wlLh Lhelr sooLhlng lnward gaze, are
medlLaLlve, lnLernal, and culLlvaLe a feellng of belng proLecLed.

8ackbends however, wlLh Lhelr muscular energy and exposlng of Lhe body's mosL
lmporLanL lnLernal organs are lnvlgoraLlng, connecL us wlLh our exLernal world, and
culLlvaLe a feellng of power wlLhln vulnerablllLy.

ln Lhls class, we'll explore how forward folds and backbends are physlcally and
energeLlcally boLh opposlLes as well as compllmenLary and dlscuss ways Lo allgn Lhe
body Lo perform boLh wlLhouL ln[ury.

1he World of rana

A CCnCL1 Cl 1PL LllLlC8CL

8ellef ln a world of subLle energles LhaL operaLes behlnd Lhe conflnes of exLernal
physlcal forms ls almosL unlversally presenL ln LradlLlonal shamanlsLlc culLures around
Lhe globe. ln wesLern socleLy, however, lL slgnlflcanLly deparLed from malnsLream
awareness wlLh Lhe rlse of mechanlsLlc paradlgms LhaL baLLled Lhelr way Lhrough
sclence and rellglon over Lhe pasL several hundred years. now Lhe very paradlgms of
wesLern LhoughL LhaL once re[ecLed Lhe vlLallsLlc Lheory of llfe are dlscoverlng
conflrmaLlon of lLs baslc prlnclples. Many have Lurned Lo Lhe already-developed
sysLems of anclenL yoglc undersLandlng Lo redlscover whaL such frameworks may have
Lo Leach us abouL Lhe experlence of subLle energy.

ln Lhe yoglc worldvlew, everyLhlng LhaL llves, from Lhe sun Lo our blood-cells, ls a
funcLlon of '(")"* Lhe cosmlc force of vlLallLy. rana exlsLs boLh as an lmpersonal
presence pervadlng all Lhlngs ")+ Lhe speclflc energy LhaL ls manlfesLlng Lhrough an
lndlvldual belng, ob[ecL, LhoughL, or acLlon. 1he unlverse ls seen as an evoluLlon of
prana, rlslng and falllng, [olnlng and dlsslpaLlng ln an eLernal rhyLhm of llfe and
deaLh. 1he ulLlmaLe source of prana ls consldered Lo be whaL ls known as ,("-."), Lhe
lmmorLal splrlL beyond space and Llme whlch ls seamless wlLh each lndlvldual soul. ln
Lhe sacred Plndu LexL, Lhe /("0)" 1'")20-"+, prana ls compared Lo Lhe spokes of a
wheel on whlch all Lhlngs are sLaLloned ("30 0'45%0 2) #-% -6! 47 " 8-%%$9 "$$ "(% 72:%+ 2)
'(")";<). 8y observlng Lhese pulsaLlons of energy Lhrough profound medlLaLlon, yogls
were able Lo devlse meLhods for uLlllzlng prana Lo lncrease Lhelr own powers of mlnd,
body, and consclousness.

ASLC1S Cl 8AnA

rana ls Lhe basls of Lhe blologlcal body and Lhe pranlc body ls sald Lo exlsL as a subLle
form of your own physlcal body. numerous Leachlngs exlsL on Lhe quallLles of Lhls body,
and one of Lhe goals of medlLaLlon ls Lo percelve lL dlrecLly yourself. lor anyLhlng Lo
happen ln Lhe physlcal body, Lhe prana musL be Lhere Lo supporL lL. When prana has lefL
Lhe body compleLely, Lhe physlcal form dles and falls away llke a shell. Llkewlse,
exLraordlnary feaLs of endurance, creaLlvlLy, or percepLlon all requlre proporLlonaLely
exLraordlnary expresslons of prana Lo occur. So ln Lhls sense, self-reallzaLlon ls less a
maLLer of excepLlonal ldeas and more one of excepLlonal, auLhenLlc energy. 1he orlglnal
pracLlces of haLha yoga developed from an lmmedlaLe awakenlng of prana LhaL was
sponLaneous and can only be undersLood flrsLhand, noL lnLellecLually.

As Lhe Plndu sage Shrl !aneshvar commenLed:

<=-"# 20 >"$$%+ ?@4A2> +%B%$4'.%)#"$C ">#24) 47 #-% !4+@ 2) 8-2>- (%"04) #"5%0 )4 '"(#
")+ 8-2>- +4%0 )4# 4(2A2)"#% "0 ") 2+%" 0'(2)A2)A 2) #-% .2)+;<

1he prlmary way Lhe body recelves prana ls Lhrough Lhe breaLh. 1hls ls why Lhere ls so
much emphasls on regulaLlng, expandlng, and purlfylng Lhe breaLhlng process wlLhln
yoga. ln addlLlon Lo breaLhlng, we also recelve prana from our food, our lmpresslons,
our lnLeracLlons wlLh oLhers, Lhe envlronmenL, herbs and medlclnes, and our Lhe power
of our mlnds. ln addlLlon, we share prana wlLh our surroundlngs and Lhrough our
relaLlonshlps, especlally lnLlmaLe ones. Lven Lhough we may noL be ln Lhe physlcal
presence of anoLher person, we can sLlll be connecLed pranlcally Lhrough boLh space
and Llme.

Slnce everyLhlng we do requlres prana, lL ls easy Lo dlsslpaLe our energy carelessly. 1he
mosL common ways Lhls happens ls Lhrough negaLlve emoLlons, speech, cognlLlve
dlsLracLlons, and repeLlLlous, dlsLurblng experlences. Lach emoLlon and LhoughL we feel
ls lnherenLly connecLed Lo our prana, and dysfuncLlons of mlnd become dysfuncLlons ln
Lhe flow of prana ln Lhe body, whlch can flnally become physlologlcal lssues
Lhemselves. 1hrough yoga, one alms Lo prevenL Lhe dlsslpaLlon of prana so LhaL one can
use Lhelr energy Lowards more purposeful ends. 1he quallLy of our prana ls lnLlmaLely
llnked Lo Lhe quallLy of our own emoLlons, our dleLs, and our dally acLlvlLles. Whereas
wesLern psychology aLLempLs Lo LreaL lndlvlduals vla Lhe mlnd, and wesLern medlclne
wlLh Lhe physlcal body alone, Lhe yoglc culLlvaLlon of prana releases lssues ln boLh body
and mlnd by correcLlng Lhe fundamenLal energeLlc lmbalances behlnd Lhem. 1hls
happens auLomaLlcally, Lhrough Lhe wlsdom of Lhe llfe-force lLself.

8CuuClnC 8AnC11PAnA

ln our naLural sLaLe, we experlence everyLhlng wlLhln our 540-"0 or flelds of sensaLlon-
physlcal, energeLlc, emoLlonal, menLal, splrlLual- ln a clear and open way. And naLurally,
as physlcal belngs lncarnaLlng Lhrough Lhe world we're ln, we undergo slgnlflcanL
hardshlps of developmenL, many of whlch are psychologlcal. unforLunaLely, Lhough, Lhe
llmlLed condlLlons of our llves ofLen prevenL us from heallng from Lhese Lraumas. And
so lnsLead we dlsconnecL our physlcal or menLal awareness from our own energeLlc
bodles ln order Lo go on Lhrough llfe anyway. ln Lhls manner, our prana becomes
"locked away" ln Lhe unconsclous layers of body and mlnd.

1hrough pracLlce of asana, pranyama, devoLlon, and oLher yoglc acLs, Lhese locked up
reglons sLarL Lo open, and Lhelr energy ls released back lnLo Lhe full sysLem. 8oLh Lhe
losL aspecLs of ourselves and Lhe energles Lhey hold reLurn Lo our consclous ldenLlLy,
brlnglng a vlLallLy LhaL we may have hardly yeL experlenced ln Lhls llfe. 1hls phenomena
ls called /(")4##-")"9 a SanskrlL Lerm whlch LranslaLes Lo "lnLenslfled, upllfLed llfe-
energy". lf Lhe energy becomes expanslve enough, psychlc experlences can begln Lo
occur and Lhe prospecL of splrlLual awakenlng may change from an lnLellecLual ldea Lo a
Lrue experlence. Lnormous amounLs of llLeraLure have been dedlcaLed addresslng for
Lhe complexlLy of Lhls process and Lhe orlglnal pracLlce of yoga was essenLlally lnLended
Lo produce lLs fulflllmenL wlLhln a human llfe.

Llfe ls full of opporLunlLles for evolvlng one's prana ouL of confuslon lnLo a clearer
manlfesLaLlon. 8y becomlng aware of Lhe energeLlc lnLerplay aL work ln our llfe's
slLuaLlons, Lhe rlghL paLh of acLlon reveals lLself. All LhaL ls requlred ls Lhe courage Lo
follow lL and undergo Lhe LransformaLlon of ldenLlLy LhaL lL brlngs.

"#$%&'# ()%#*
vayu racLlce

1he flve movemenLs of prana, or vayus, are essenLlal energeLlc engagemenLs boLh ln llfe
and asana pracLlce.

! rana - 1he gaLherlng of llfe-force
! Samana - 1he drawlng Lo Lhe core
! Apana - 1he downward flow
! udana - 1he upward llow
! vyana - Lhe omnl-dlrecLlonal flow

1hese movemenLs correspond wlLh Lhe subLle expanslon and conLracLlon, rooLlng Lo
rlse, and energeLlc flow of pracLlce and llfe.

Lmbody|ng rana
rana vayu presldes over Lhe Lhoraclc reglon of Lhe body. lL ls consldered Lo be forward
movlng energy embodled by Lhe lnhalaLlon. !usL as we flll a cup of waLer from Lhe
boLLom up (rlslng), Lhe conLenLs poured ln (movlng down) glve us a feellng of prana vayu
ln our bodles. As we breaLhe ln we are fllled from Lhe boLLom up whlle aL Lhe same Llme,
we are Laklng energy downward. lL ls our ablllLy Lo noL only Lake ln essenLlal nuLrlenLs
buL also asslmllaLe Lhem.

ln vlnyasa, Lhe chesL area ls sLlmulaLed and acLlvaLed by Lhe movemenLs of prana vayu.

! Asanas for prana vayu: back bendlng, hearL openlng, and focused lnhalaLlons
wlLhln a pose.

Lmbody|ng Samana
Samana ls Lhe balanclng, harmonlzlng energy LhaL moves Loward Lhe core. 8alanclng our
mlnd and emoLlons, we are able Lo dlgesL all we lmblbe. lrom a healLhy appeLlLe Lo Lhe
hunger of passlon and llfe, our core energy ls essenLlal. 1he area around our navel
reglon ls Lhe resLlng place of samana.

ln vlnyasa, samana vayu ls Lhe work of uddylana bandha. Samana supporLs a sLrong,
healLhy core and ls requlred for mosL poses Lo supporL Lhe llfLlng Lo supporL [olnLs and
balance.

! Asanas for samana vayu: rlmarlly arm balances and core culLlvaLlon pracLlces.
1wlsLlng asanas help purlfy and Lone Lhe core.

Lmbody|ng Apana
Apana ls energy LhaL moves down and ouL. lL ls responslble for Lhe ellmlnaLlon of wasLe
producLs and Lhe expulslon of reproducLlve processes. LmoLlonally, apan ls our ablllLy Lo
release emoLlons and sensory sLlmull. Apana's relaLlonshlp Lo Lhe earLh elemenL affords
us sLablllLy and groundlng forces LhaL esLabllsh our foundaLlon and base. Parmonlzlng
apana wlLhln Lhe body offers us Lhe lnLegrlLy and supporL we need Lo funcLlon from a
sLable place. WlLhouL apana vayu, Lhe rooLlng force, we cannoL rlse.

ln vlnyasa, apana ls Lhe energeLlc force of acLlvaLlng Lhe groundlng force wlLh asana.

! Asanas for apana vayu: SLandlng poses wlLh emphasls on feeL, floor-work,
especlally hlp openers. All resLoraLlve and lunar flows lnherenLly express and
supporL apana ln Lhe body.

Lmbody|ng Udana
udana vayu ls Lhe force LhaL expels energy Lhrough speech and communlcaLlon.
resldlng over exhalaLlon, udana allows for self-expresslon, LhaL whlch ls wlLhln us Lo
come ouL. Cur ablllLy Lo speak ln LruLh and freedom and noL hold back" are lmporLanL
aspecLs of honorlng Lhls energeLlc flow.

ln vlnyasa, addlng chanLlng wlLhln poses can help Lo free up udana.

! Asanas Lo supporL udana lnclude lnverslons such as shoulder sLand, breaLh
conLrol such as llon's breaLh, and ralslng Lhe arms overhead.

Lmbody|ng Vyana
vyana presldes over all forms of clrculaLlon ranglng from Lhe way we clrculaLe nuLrlenLs
Lo how we clrculaLe LhoughLs and emoLlons. vyana expands and radlaLes ouL. lf lL ls
lmpalred, we lose creaLlvlLy and nuLrlenLs cannoL be dlspersed LhroughouL Lhe body.

ln vlnyasa, vyana moves energy ln every dlrecLlon, so asanas and sequences LhaL
embrace free movemenL, use of space, and mandala roLaLlon help express vyana.

! Asanas for vyana - Saha[a or sponLaneous movemenL, clrcular and undulaLlng
varlaLlons, anyLhlng wlLh mandala.

kosha 8alance

MosL schools of medlLaLlon and splrlLual LhoughL lnclude Lhelr own concepLlons of a
subLle body, or seL of subLle bodles, LhaL we each lnhablL aparL from our purely physlcal
manlfesLaLlon. ln Lhe vedlc LradlLlons, Lhe word 540-", or "sheaLh" has come Lo slgnlfy a
layer of embodlmenL ln Lhe mulLl-dlmenslonal manlfesLaLlon of Lhe "#.") or ulLlmaLe
Self. 8ecause of Lhe LradlLlonal vedanLlc vlew LhaL Lhe Lrue ldenLlLy lles behlnd all
manlfesLaLlons of body and mlnd, Lhese vehlcles are LreaLed as unreal buL apparenL vells
(."@" 540-") or coverlngs LhaL one should dlsLlngulsh from LhaL absoluLe soul ln order
Lo aLLaln llberaLlon from Lhe condlLlonal unlverse. ln addlLlon, Lhere ls a Lhread of
LhoughL LhaL lL ls Ck Lo Lrash Lhe koshas ln order Lo achleve Lhls goal. lnsLead of belng
consldered organlc aspecLs of consclousness, Lhey are called lnsenLlenL '("5(2#2
(naLure). 1hls ls a source of much confuslon ln Lhe modern aLLempLs Lo deLermlne whaL
Lhe deeper alm of yoga ls really all abouL.

Powever, Lhere exlsLs anoLher, more 1anLrlcally-lncllned bellef, whlch sLaLes LhaL all
appearances of body and mlnd are dlrecL reflecLlons of Lhe ulLlmaLe reallLy lLself, and
LhaL our Lrue Self ls really Lhe LoLallLy of Lhelr unlon. 1he llluslon ls noL ln Lhelr baslc
appearance, buL ln Lhe fragmenLed or polarlzed ways we percelve lL. ln Lhls perspecLlve,
raLher Lhan pracLlce Lo dlsassoclaLe from our body or mlnds, we do so Lo harness Lhelr
aspecLs lnLo fullesL lnLegraLlon, boLh LogeLher and wlLh all of naLure. Whlle lL would sLlll
be consldered an error here Lo $2#%("$$@ ldenLlfy your ulLlmaLe belng wlLh Lhe shape of
your nose or Lhe slze of your boobs, lL ls noL Lo be denled LhaL Lhls ls your parLlcular
physlcal manlfesLaLlon. 1hls crlLlcal yeL ofL-mlssed dlsLlncLlon deflnes Lhe dlfference
beLween Lhe vedanLa-orlenLed yoga monopoly and Lhe llfe-based yoga LhaL wlll be
advocaLed here.

Whlle some schools deplcL 6, 7, or 8 subLle bodles, Lhe sLandard kosha model promoLed
ln our Llme accounLs for 3 koshas, and Lhus ls known as /")>-" D40-" (llve
kosha). 1hey are as follows:

1. Annamaya kosha - "lood ShealLh" - 1he hyslcal 8ody
2. ranamaya kosha - "Lnergy SheaLh" - Lhe ranlc 8ody
3. Manomaya kosha - "Mlnd SheaLh" - Lhe MenLal/LmoLlonal 8ody
4. vl[nyanamaya kosha - "lnLellecL SheaLh" - Lhe Plgher MenLal 8ody
3. Anandamaya kosha - "8llss SheaLh" - Lhe Causal 8ody

We are obvlously aware of our physlcal bodles, buL Lhe manlfesLaLlon of Lhe oLher
koshas may be far less apparenL. 1hrough dedlcaLed pracLlce and slncere presence of
aLLenLlon, Lhe reallLles of Lhe koshas can presenL Lhemselves Lo one's consclous
awareness. Whlle we work Lo Lransform and llberaLe our physlcal bodles Lhrough Lhe
pracLlces of asana, vlnyasa, krlyas, and so forLh, Lhls ls only one layer of our belngs. lor
yoga pracLlce Lo be Lruly effecLlve, lL needs Lo be a pancha kosha dlsclpllne.

We all have seen Lhe Lendencles. 1here are brllllanL, slckly phllosophers who years ago
forgoL how Lo Lake care of Lhelr own bodles. 1here are genlus arLlsLs who desLroy
Lhemselves wlLh addlcLlon or poor healLhcare. And you can flnd plenLy of amazlng
aLhleLes, or vlLal, physlcally-aLLracLlve people who seem Lo have Lhe lnLellecLual
awareness of a cosmopollLan magazlne, or Lhe emoLlonal maLurlLy of a 12-year old. 1he
purpose of pancha kosha yoga ls Lo avold Lhese exLremes and make each kosha equally
balanced, presenL, and sLrong.

1hls means LhaL masLerlng asana ls only Lhe flrsL sLep ln an enormous [ourney of senslng
one's Lrue condlLlon, energeLlcally, psychologlcally, lnLellecLually, splrlLually and
beyond. And even Lhen, one wlll have only confronLed Lhemselves: Lhere ls sLlll a greaL
unlverse ouL Lhere full of relaLlonshlps beyond our conLrol. lL would be an error Lo
assume LhaL maklng a sollpslsLlc reLreaL lnLo one's belng has acLually answered Lhe
enLlre quesLlon of reallLy. lL may, however, allow you Lo dance wlLh LhaL quesLlon more
smooLhly and purposefully. And clearly, as far as vedanLa goes, lL's probably [umplng
Lhe gun Lo Lhrow off all Lhe "vells" before you even undersLand how Lo use Lhem!

lL ls lmporLanL Lo noLe LhaL Lhese bodles are noL merely consldered meLaphors, buL all
are LreaLed ln Lhelr own ways as [usL as real and apparenL as Lhe physlcal form. ln Lhe
same way one lnhablLs Lhelr physlcal body, Lhey can learn Lo shlfL Lhelr awareness lnLo
oLher koshas ln Lhe hlgher sLaLes of shamanlsm and medlLaLlon. 1hls means LhaL we
become fully consclous of each kosha. ln Lhe same way you can learn Lo hold a pose,
you can hold an lmage, an energy, a menLal Lransmlsslon, or a normally unconsclous
sLaLe of belng. noneLheless, Lhey all presenL Lhemselves on a pracLlcal, everyday level aL
Lhe same Llme. 1he followlng llsL provldes a brlef descrlpLlon of each kosha, lLs
manlfesLaLlons, and lLs funcLlons:

Annamaya kosha - our physlcal body. 1he body LhaL geLs sLreLched or LlghL, Lhln or
overwelghL, LhaL we can leL grow weak or keep sLrong. 1he effecLs of asana are mosL
lmmedlaLely focused on Lhls kosha.

ranamaya kosha - our eLherlc body. Llke a blueprlnL for our physlcal form, Lhls body
provldes Lhe vlLal basls for our llfe. lor Lhls reason, dolng prana-based pracLlces can
have ma[or LransformaLlve effecLs even wlLhouL asana. noneLheless, slnce body and
energy are so llnked, asana pracLlce wlll lmmedlaLe creaLe effecLs ln Lhls kosha, whlch
can be uLlllzed for deeper purposes and progresslve goals.

Manomaya kosha - 1hls ls our asLral body, Lhe body of our psychology. lL ls made of up
emoLlons, LhoughLs, and lmages. lL ls an enormous reservolr of creaLlvlLy LhaL appears
for example ln dreams and arLlsLlc lnsplraLlon. lL also shapes Lhe energles we send and
recelve ln Lhe world Lhrough whaL we call lnLo lL. Whlle Lhls kosha ls full of emoLlonal
powers, lL can become deluded and Lrapped lnLo false paLLerns. ?ou can awaken Lhls
body especlally Lhrough psychology, arL, muslc.

vl[nyanamaya kosha - 1he body of cognlLlon and wlsdom. 1hls body conLalns hlgher
lnslghLs lnLo reallLy, and governs Lhe sense of lndlvlduallLy, percepLlon, and
knowledge. 1hls body can be sLlmulaLed wlLh phllosophlcal sLudy and absLracL Lhlnklng.

Anandamaya kosha - 1he body of pure, bllssful presence, Lhe naLural [oy of llfe's
consclousness reflecLlng lLself lnLo Lhe sense of belng. 1radlLlonally sald Lo manlfesL
wlLh ln deep dreamless sleep, Lhough Lhrough medlLaLlon or grace, consclousness of lL
can become accesslble aL "wlll".

As menLloned prevlously, some schools wlll lnclude more koshas beyond Lhe 3Lh. lL
seems Lo be a maLLer of who can Lop Lhe lasL sysLem by addlng more caLegorlzaLlons Lo
levels LhaL are already beyond comprehenslon and ordlnary llmlLaLlon. 8y recognlzlng
LhaL one's yoga pracLlce, and Leachlng, musL embody all koshas and noL merely Lhe
physlcal, one enLers Lhe Lrue scope of Lhls [ourney and lLs poLenLlal beneflLs. Cnly
Lhrough Lhls process can you yourself declde lf Lhe Self really ls separaLe from all form,
or lf, on Lhe conLrary, Lhe koshas are Lhe llvlng body of Lhe soul.

"#$%&'# ()%#*
?ln arL ll - keeplng !olnL PealLh

?ln ?oga ls concerned wlLh Lhree maln bodles: 1he hyslcal 8ody (Annamaya kosha), Lhe
Lnergy body (ranamaya kosha), and Lhe lower Mlnd body (Manomaya kosha). 1he
kosha model deflnes Lhe belng as havlng 3 layers (llke an onlon). 1he ouLermosL layer ls
Lhe Annamaya kosha (Lhe gross, physlcal body), nexL ls Lhe ranamaya kosha (Lhe
energy body), followed by Lhe Manomaya kosha (Lhe lower mlnd body), Lhen Lhe
vl[nanamaya kosha (hlgher Mlnd) and flnally Lhe Anandamaya kosha (bllss).
1he phys|ca| body - ?ln ?oga places speclal emphasls on Lhe connecLlve Llssues of Lhe
muscles (fascla), llgamenLs, and [olnL capsules as well as Lhe bones. 8y dlrecLlng healLhy
amounLs of sLress Lo Lhese areas, Lhe body wlll respond by bulldlng, repalrlng, or
lmprovlng Lhe Llssues.
AnaLomlcal dlfferences: we are unlque - dlfferenL bone shapes and slzes, dlfferenL
allgnmenLs.
1here ls no exacL way Lo look ln a posLure.
1o quoLe 8ernle Clark, lf you are feellng lL, you are dolng lL".
1|ssue
1hree ways Lo affecL Llssue: Lenslon, compresslon, shear (LwlsLlng)
1enslon sLreLches or elongaLes Lhe Llssue
Compresslon compacLs or shorLens Lhe Llssue
Shear LwlsLs Lhe Llssue
lour ma[or Lypes - we're concerned wlLh Lwo: Muscle and ConnecLlve Llssue.
Muscle 1lssue
Muscle Llssue ls consldered ?ang Llssue.
Muscles can be sLrengLhened and lengLhened Lhrough ?ang sLyle yoga pracLlce
generaLlng repeaLed conLracLlng and releaslng of Lhe Llssue. 1hrough movemenL ln Lhe
?ang sLyle pracLlce, Lhe Llssue ls dynamlcally sLreLched.
Muscles are characLerlzed as belng elasLlc"
Muscles can lengLhen, ln some cases, 30-63 and reLurn Lo Lhelr orlglnal shape and are
Lherefore consldered Lo be elasLlc".
Muscles respond well Lo repeaLed, dynamlc or balllsLlc movemenLs.
Muscles have dlrecL blood supply whlch alds ln repalr and growLh.
Connect|ve 1|ssue
ConnecLlve Llssue ls consldered ?ln Llssue.
ConnecLlve Llssue can be sLrengLhened and lmproved (and, perhaps sllghLly lengLhened)
Lhrough a ?ln sLyle pracLlce of approprlaLe, long duraLlon Lenslon, compresslon, or
shear.
ConnecLlve 1lssue musL be sLressed slowly.
ConnecLlve 1lssue can lengLhen 4 (Lo perhaps 10 max).
CreaL cauLlon musL be exerclsed here because lf connecLlve Llssues are oversLreLched,
Lhey wlll noL rebound. Cb[ecLs of plasLlc are generally capable of belng shaped or
formed wlLhouL Lhe ablllLy Lo reLurn Lo Lhelr orlglnal shape Lhus connecLlve Llssues are
consldered Lo be plasLlc".
ConnecLlve 1lssue has llmlLed blood supply whlch makes heallng problemaLlc.
kange of mot|on (kCM)
lanes of movemenL: Coronal/PorlzonLal, SaglLLal, 1ransverse
AdducLlon, abducLlon, flexlon, exLenslon, roLaLlon ln Lransverse plane of movemenL,
lnLernal/exLernal roLaLlon of exLremlLles, elevaLlon/depresslon, clrcumducLlon.
1enslon vs. compresslon
8CM llmlLaLlon due Lo Lenslon when sensaLlon ls behlnd Lhe dlrecLlon of Lravel and due
Lo compresslon when ln Lhe dlrecLlon of Lhe Lravel.
1enslon (Lenslle reslsLance) can be decreased Lhrough our pracLlce
8ange of MoLlon ls llmlLed due Lo Lenslon ln:
1. Muscles = 41 of llmlL
2. 1endons = 10 of llmlL
3. Skln = 2 of llmlL
4. ConnecLlve 1lssues ([olnL capsule) = 47 of llmlL
Compresslon ofLen cannoL be decreased
1hree Lypes of compresslon
1. 8one on 8one
2. llesh on llesh
3. llesh on bone
WhaL are you feellng?!!!!!
Calf sLreLch example
now the pract|ce |mproves the [o|nts
1he !olnLs
1ypes of [olnLs
ArLlculaLlons of speclflc [olnLs
laclng approprlaLe amounLs of sLress on our [olnLs and connecLlve Llssue causes Lhe
producLlon of osLeoblasLs and flbroblasLs.
1he aglng process resulLs ln less producLlon of Lhe blasLs".
CsLeoblasLs creaLe new bone.
llbroblasLs creaLe new collagen flbers for our connecLlve Llssue and produce Pyaluronlc
acld molecules LhaL can aLLracL up Lo 3000 Llmes Lhelr slze ln waLer, provldlng much
needed lubrlcaLlon of Lhe [olnLs.
Cur connecLlve Llssues conLrlbuLe slgnlflcanLly Lo llmlLs ln range of moLlon.
1. llghLlng ConLracLure - lmmoblllLy due Lo excess collagen producLlon beLween
surfaces. Cll Pedley calls Lhls Lhe fuzz". 1. WaLch: 1he luzz Speech"
2. 8eleaslng llxaLlon - Lemporarlly sLlcklng LogeLher of Lwo surfaces whlch can lead
Lo fuslon.
3. llghLlng degeneraLlon - compresslon of Lhe [olnLs sLlmulaLes repalr.
Compresslon ls welghL bearlng resulLlng ln sLrengLhenlng Lhe surfaces and
Llssues of Lhe capsules.
4. PydraLlon - Lhe [olnLs musL be well hydraLed Lo perform properly. 8y sLresslng
Lhe [olnLs, Lhe body produces more hyaluronlc acld whlch aLLracLs greaL
amounLs of waLer Lo Lhe [olnL.
1he M|nd 8ody
uurlng our ?ln pracLlce we have Lhe opporLunlLy Lo medlLaLe, worklng Lo brlng sLlllness
Lo Lhe mlnd and quleL Lhe braln chaLLer.
When Lhe pracLlLloners seLLle lnLo a posLure aL an approprlaLe depLh and allow sLlllness
of Lhe body, Lhe breaLh can be calmed and Lhen Lhe mlnd can follow - Lhls ls Lhe process
of unlLlng Lhe body, Lhe breaLh, and Lhe mlnd lnLo one enLlLy.
LefL braln (Manomaya kosha) vs. 8lghL braln (vl[nanamaya kosha) 1. 1here are Lwo
hemlspheres of Lhe braln connecLed by Lhe Corpus Callosum. 1. 1he lefL braln
(Manomaya) deals wlLh lnpuL from Lhe senses, fllLerlng Lhe lnpuLs Lhrough pasL
experlence, and Lrles Lo calculaLe a fuLure ouLcome based on Lhose sensaLlons". lL does
noL Lry Lo be ln Lhe presenL momenL raLher lL Lakes Lhe lnpuL abouL Lhe presenL momenL
and aLLempLs Lo develop Lhe lnpuL lnLo a usable, experlenLlal model.
1. ln a ?ln class, Lhe lefL braln provldes Lhe braln chaLLer and commenLary LhaL
dlsLracLs Lhe pracLlLloner from Lhe beauLy of Lhe presenL momenL.
2. 1he lefL braln llkes Lo have dlscusslons and make llsLs.
3. 1he lefL braln wlll submlL Lo domlnance by Lhe rlghL braln only lf Lhe lefL braln
becomes bored by repeLlLlve lnpuL such as rhyLhmlc, mlndful breaLhlng or
chanLlng a repeLlLlve manLra. Clve lL anyLhlng else and Lhe lefL braln wlll asserL
lLs normal sLaLe of domlnance over Lhe rlghL braln and Lhe [oy of Lhe calm,
presenL momenL.
8ead: ulfferenLlal effecLs of mlndful breaLhlng...
1he rlghL braln/vl[nanamaya ls happy Lo observe Lhe sensaLlons and ls happy Lo observe
each and every lnsLanL of each and every breaLh. 1he rlghL braln ls always ln Lhe presenL
momenL, breaLhlng, senslng, llsLenlng, observlng.
uurlng a ?ln pracLlce, Lhe mlnd musL be condlLloned Lo reLurn Lo repeLlLlon when lL
sLarLs Lo wander. 1here are Lhree very useful Lools for refocuslng Lhe mlnd:
1. 8reaLh -reLurnlng Lo a smooLh, even, repeLlLlve breaLhlng paLLern and focuslng
on elLher llsLenlng Lo Lhe breaLh or counLlng Lhe breaLh (manLra-llke braln
acLlvlLy) wlll keep Lhe mlnd close Lo Lhe presenL momenL.
2. SensaLlons (physlcal feellngs ln Lhe body) - focuslng awareness on Lhe sensaLlons
ln Lhe body aL Lhe momenL Lhey are belng generaLed.
3. Sound - Lhe sounds heard are ln Lhe presenL momenL as long as Lhe mlnd ls noL
allowed Lo drlfL lnLo Lhe pasL Lo dlscuss or analyze Lhe sounds.
1he Lnergy 8ody - As wlLh Lhe anclenL 1aolsL yoga, conLemporary ?ln ?oga ls concerned
wlLh Lhe flow of energy (rana or Chl) ln Lhe body.
1. ?ln ?oga aLLempLs Lo sLlmulaLe Lhe energy ln Lhe body and remove blockages
from Lhe energy channels. Accordlng Lo Lhe 1aolsL vlew, mosL energy
blockages occur ln Lhe [olnLs.
2. Lnergy can be affecLed by acupuncLure, acupressure, dlrecLlon of Lhe breaLh,
dlrecLlon of Lhe awareness.
3. Accordlng Lo Lhe uaolsL model, Merldlans, or energy channels, cover Lhe body
connecLlng lL from Lop Lo boLLom, runnlng Lhrough Lhe organs. 1hese energy
channels are essenLlal Lo healLh. 1he vlLal Lnergy" known as rana or Chl, ls
LhoughL Lo move Lhrough Lhe body vla Lhe Merldlan llnes (channels). 1hese
llnes can become blocked, resLrlcLlng Lhe energy's movemenL Lhrough Lhe
body. 1hrough Lhe acupressure of Lhe posLures as well as Lhe dlrecLlon of
awareness and breaLh Lo Lhe area of work (and Lhus Lhe energy channels
passlng Lhrough Lhose areas), lL ls belleved LhaL Lhe flow of energy can be
lncreased.
4. Lach posLure has a dlrecL affecL on cerLaln energy llnes. CerLaln posLures can be
selecLed Lo brlng abouL speclflc change ln Lhe body.
3. ln Lhe wesL, sclence ls beglnnlng Lo undersLand Lhese energy channels and Lhe
Chl LhaL flows Lhrough Lhem. ln Lhe wesL we are sLudylng blo-
elecLromagneLlsm and plezoelecLrlclLy and beglnnlng Lo draw concluslons LhaL
Lhe energy body does exlsL.
1heory II
Poldlng for 1lme - CravlLy aL work
Why do we hold Lhe posLures so long ln a ?ln pracLlce? 1. 1he ?ln Llssues (connecLlve
Llssues, bones, llgamenLs, fascla) respond Lo long duraLlon, genLle (sLaLlc) sLress. 1he
duraLlon of Lhe sLress whlle ln Lhe posLure sends a clear slgnal Lo Lhe body Lo acLlvaLe
Lhe repalr and growLh mechanlsms.
uependlng upon Lhe experlence of Lhe pracLlLloner, lL may Lake a mlnuLe or Lwo for all
of Lhe muscles Lo relax Lo Lhe polnL where Lhe connecLlve Llssues are belng
approprlaLely sLressed.
1lme ln Lhe posLure vs. lnLenslLy ln Lhe posLure.
1. lnherenLly, Lhe posLures wlll resulL ln some lnLense sensaLlons. lrequenLly Lhe
sensaLlons wlll be very lnLense. Powever, lnLenslLy ls noL Lhe goal, Llme ln
Lhe posLure ls Lhe goal. 8eLLer Lo be ln Lhe pose longer aL a lower raLe of
lnLenslLy Lhan a shorLer duraLlon aL a hlgher raLe of lnLenslLy when Lrylng
Lo affecL ?ln Llssues.
2. Plgher raLes of lnLenslLy ln Lhe posLure brlng us closer Lo Lhe polnL of ln[ury.
Pow long do we hold Lhe posLures?
1-20 mlnuLes ln a posLure. usually 1-3 mlnuLes buL some poses or classes wlll hold much
longer.
use a Llmer! 1o Lhe Leacher a mlnuLe doesn'L feel very long buL ln Lhe fourLh
consecuLlve varlaLlon of Lhe dragon pose, a mlnuLe feels llke an eLernlLy!
lL ls Ck Lo announce 30 seconds Lo go" buL noL 3 mlnuLes Lo go"!
Savasana should be held for 3-10 mlnuLes dependlng on lengLh of class.
ract|ca|
Pow Lo Leach a solld class
1. know Lhe maLerlal from Lhese ?ln classes, pracLlce Lhe sLyle, and you wlll have
enough knowledge Lo lead a ?ln pracLlce.
2. Pelp your sLudenLs esLabllsh and pracLlce breaLhlng wlLh a smooLh, even
cadence.
3. LsLabllsh a calm, llghL mood ln Lhe room.
4. 8e confldenL LhaL Lhe beneflLs of Lhls sLyle are many and very lmporLanL Lo
flghL Lhe effecLs of aglng.
3. 8e a sLudenL of Lhe pracLlce - pracLlce llke a pro - be Lhe mosL physlcally sLlll ln
Lhe room. Pave Lhe smooLhesL breaLh. Pave Lhe mosL quleL mlnd.
6. uo noL be afrald of sllence ln Lhe room, cherlsh Lhe sllence ln your own
pracLlce and know LhaL mosL sLudenLs wlll cherlsh lL Loo.
7. 1lme Lhe posLures.
8. SLudy Lhe sLudenLs and offer suggesLlons for propplng or alLernaLlves Lo
posLures.
LnvlronmenL
8oom LemperaLure should noL exceed 100 degrees and 30-40 humldlLy. lf heaLers are
golng Lo be operaLlng durlng class, Lhen sLarLlng Lemp and humldlLy should be reduced
so LhaL Lhe Lemp aL Lhe end of class ls no greaLer Lhan 100 degrees. A long (10-13
mlnuLe) savasana ls one of Lhe beneflLs of Lhe class and lf LemperaLures are allowed Lo
be Loo hlgh Lhe flnal relaxaLlon posLure wlll noL be relaxlng.
number of sLudenLs
1. Savasana ad[usLmenLs - unless Lhere ls help ln Lhe room, Lhls pracLlce
has Lo be llmlLed Lo Lhe regular sLudenLs or perhaps reduced ln
scope.
2. Crowdlng - as wlLh anyLhlng, lf people do noL have Lhelr requlred
personal space, Lhey may feel uncomforLable.
Muslc
Muslc ls approprlaLe buL should be very carefully selecLed and arranged ln a sound arc
LhaL follows Lhe feellng of Lhe class. 1haL ls, Lhe sounds can be sllghLly more energlzlng,
Lhough noL by much, durlng Lhe mlddle of Lhe class Lhan Lhe beglnnlng or Lhe end.

8reaLh and 8andhas ln AcLlon

Cb[ect|ve(s) of Un|t: 1o deve|op a fundamenta| know|edge of key arm ba|ances and
|nvers|ons. Instruct|on on how to do them and how to teach them a|ong w|th
d|scuss|on and |nstruct|on on us|ng Udd|yana 8andha, Mu|a 8andha, and appropr|ate
breath|ng wh||e enter|ng and ho|d|ng the ba|ances.
uurlng Lhls segmenL we wlll dlscuss Lhese Loplcs:
ConcepL of AccepLance
1.1. accepLlng LhaL Lhere ls no maglc - a llLLle Lechnlque and a loL of pracLlce
and a loL of llsLenlng
1.2. accepLlng LhaL Lhere ls rlsk and Laklng responslblllLy for yourself and your
sLudenLs
1.3. accepLlng LhaL Lhere ls a Llme Lo change Lhe pose lnLo Lhe exlL sLraLegy
1.4. accepLlng LhaL you wlll be dolng your lnverslons everywhere
1.3. accepLlng LhaL you CAn do lL - no place for can'L sLaLemenL wlLh ouL Lhe
modlfler of ?L1!!
Core Lxerclses Lo SLrengLhen Lhe 8andhas
2.1. Pollow 8ody
2.2. urag ups- lorward/Sldeways
2.3. Lolasana presses for core and arm sLrengLh
2.4. navasana
8reaLh and 8andhas LogeLher - Lhe 1rlpslchore Lechnlque
kakasana/8akasana
4.1. LxlL SLraLegles - when Lo use?? - forward rolls
4.2. Pumble Crow
4.3. Crow/Crane
4.4. Crow Lo ChaLuranga
4.3. 8reaLh, bandhas
4.6. Slde Crow
4.7. Slde Crow Lo koundlnyasana ll
4.8. Slde Crow Lo lallen Angel
4.9. koundlnyasana ll Sclssors
4.10. Crow Lo 1rlpod
Slrsasana - Lrlpod, supreme, bound 3.1. 1rlpod
3.1.1. foundaLlon - Lhree 1aLLwas - equal Lrlangle, chaLuranga arms - show
same arms ln chaLuranga and Lrlpod, shoulder glrdle consolldaLed over
core
3.1.2. exlL sLraLegy - very cauLlous -
3.1.3. loundaLlon - welghL ln hands noL head, upper arms aL rlghL angles Lo
body and parallel
3.1.4. 8reaLh, bandhas
3.1.3. 1raps - exLendlng legs sLralghL up Loo soon, klcklng up
3.1.6. uslng wall - be close
3.1.7. SLepplng lnLo crow-pod - poslLlon one, roLaLlng hlps - poslLlon Lwo, sLaylng
ln Luck press, legs Lo box spllL, open sLraddle, Lo poslLlon one

3.1.8. Leg energy/sLralghL legs, polnLed Loes, open sLraddle/box spllL
3.1.9. oslLlon 3!
3.1.10. 1rlcks: plklng up, waLerfall, Lrlpod Lo supreme arm headsLand, Lrlpod
headsLand Lo handsLand
3.1.11. CondlLlonlng - hollow body, boaL pose, drag-ups
3.2. Supreme PeadsLand
3.2.1. loundaLlon - arm/hand placemenL, shoulders, head placemenL - chln llfLed,
3.2.2. LnLry - LradlLlon of forearm leg up flrsL
3.2.3. 8reaLh, 8andhas
3.2.4. uslng wall - Lrlpslchore spllL,
3.2.3. Leg orlenLaLlon sLralghL legs
3.2.6. 1rlcks: leg varlaLlons, head llfL Lo supreme forearm balance
3.3. 8addha PasLa- acLually a forearm sLand
3.3.1. foundaLlon - bound hands, forearms close, shoulders away from ears
conLacL paLch of head - llghL ln Lhe neck
3.3.2. exlL sLraLegy - forward roll wlLhouL uslng head, forward roll from down dog
3.3.3. 8reaLh, bandhas
3.3.4. LnLry - one, Lwo
3.3.3. 1raps: klcklng up, uslng legs Lo conLrol verLlcallLy (use hlps lnsLead)
3.3.6. SLralghL legs, Luck up, Lrlpslchore legs (prlnclple of pulllng lnLo pose wlLh
benL leg
3.3.7. uslng wall - flngers rlghL agalnsL wall - buL noL for long - one Loe agalnsL
wall meLhod for 1rlpslchore enLry
3.3.8. LlfLlng head, plklng legs
3.3.9. 1rlck - lgeon Lo bound headsLand, bound headsLand Lo forearm balance
3.3.10. CondlLlonlng - hollow body, boaL pose, drag-ups.
6. lorearm 8alances
6.1. lncha Mayurasana / lorearm balance
6.1.1. Shoulder sLreLch on blocks
6.1.2. reparaLlon - dolphln
6.1.3. loundaLlon- block and sLrap- arm/hand placemenL- shoulder glrdle
consolldaLed over core, welghL ln forearm/hand, sLack over elbow,
6.1.4. LxlL sLraLegy - anLlclpaLe, scorplon, wheel pose - slde LwlsL for advanced
6.1.3. LnLry - llfL off, floaLlng/klcklng up, sLepplng lnLo crowSLepplng lnLo crow-
pod, roLaLlng hlps, sLaylng ln Luck press
6.1.7. 1raps - Loo much momenLum
6.1.8. uslng wall - noL Loo close
6.1.9. 1rlcks: uharma MlLra, scorplon, humble crow Lo forearm balance, Crow Lo
forearm balance, handsLand Lo forearm balance
6.2. Supreme forearm balance
6.2.1. loundaLlon - arm/hand placemenL- shoulder glrdle consolldaLed over core, welghL
ln forearm/hand, sLack over elbow,
6.2.2. LxlL sLraLegy - anLlclpaLe, forward roll - fllp palm, press down Lo easlly Luck
chln
6.2.3. Supreme crow
6.2.4. LnLry - llfL off, floaLlng/klcklng up, roLaLlng hlps,
6.2.6. 1raps - exLendlng legs sLralghL up Loo soon - sLay ln Lrlpslchore leg formaL
6.2.7. uslng wall - be close
6.2.8. 1rlcks: plklng up, exlLlng Lo asLavakrasana
7. PandsLand: Adho Mukha vrksasana
7.1. Pollow body, breaLhlng wlLh core engaged
7.2. Shoulder sLreLch - AnahaLa pose
7.3. LxlL sLraLegy - CarL wheels!!!!!
7.4. loundaLlon - Pand placemenL/shoulder orlenLaLlon, head placemenL, where Lo
look
7.3. uslng wall: learnlng Lo conLrol momenLum and bulld sLrengLh, helplng a frlend
(aL Lhe wall, away from Lhe wall-[ump lnLo Luck press Lhen sLralghLen legs),
flngerLlps agalnsL wall, nose and Loes (enLry, Lwo exlLs), head placemenL, where Lo
look,
7.6. 1raps: Pead llfLed banana back, uslng wall lncorrecLly, Loo much momenLum,
looklng for maglc
7.7. 1rlcks: resslng up, sLraddle press, slngle leg press
7.8. CondlLlonlng: Crane pose, urag ups, sLraddle drags, welghL llfLlng. hollow body,
push ups, handsLand pushups, dlps, lolasana on blocks

AnaLomy of Lhe neck: PeadsLand and ShouldersLand

Chronlc neck Lenslon ls a modern Amerlcan epldemlc. Lven Lhe more benlgn
consequences-Lhe palnful crlck ln your neck, Lhe dull headache radlaLlng from Lhe back
of your skull-can be mlghLy annoylng. 1he more serlous ones, llke plnched nerves,
arLhrlLls, and damaged dlscs, can be deblllLaLlng.
lorLunaLely, yoga can do wonders for neck problems whlle slmulLaneously Leachlng
safer, healLhler posLure hablLs. 8uL some of Lhe poses LhaL can help you, llke S|rsasana
(PeadsLand) and Sarvangasana (ShouldersLand), can also do harm lf performed
lncorrecLly. lL's lmporLanL Lo approach Lhem wlLh knowledge of proper allgnmenL.
LeL's Lake a look aL Lhe muscles of Lhe back of Lhe neck. Why do Lhey cause so much
Lrouble, and how can we use yoga Lo help Lhem funcLlon beLLer? 1he prlmary muscles of
Lhe back of Lhe neck are Lhe levaLor scapulae, whlch exLend from Lhe cervlcal (neck)
verLebrae Lo each lnner upper scapula (shoulder blade). Lylng on Lop of Lhe levaLors and
also lnserLlng on Lhe shoulder blades are Lhe upper Lrapezlus muscles, whlch orlglnaLe
on Lhe base of Lhe skull and Lhe neck verLebrae. 1ogeLher, Lhese muscles llfL Lhe scapula
and backbend Lhe neck. 1he levaLors and Lrapezlus muscles also help Lo Lurn Lhe head
and sldebend Lhe neck.
1he sLress of a busy llfesLyle wlLh deadllnes, dlfflculL people, and lack of sleep cerLalnly
LlghLens neck and [aw muscles. A forward head posLure ls also a facLor for many people.
An average head welghs 12 Lo 13 pounds, when LhaL welghL slLs forward of Lhe cenLral
llne of Lhe splne, Lhe muscles on Lhe back of Lhe neck have Lo work very hard Lo hold Lhe
head up agalnsL Lhe pull of gravlLy. WheLher due Lo sLress or poor head-neck allgnmenL,
chronlc LlghLness ln Lhe levaLor scapulae and Lhe upper Lrapezlus can lead Lo slgnlflcanL
neck paln. As Lhe muscles pull down on Lhe base of Lhe skull and upper neck, Lhey also
pull up on Lhe scapula. All Lhls adds up Lo compresslon on Lhe cervlcal verLebra. Such
LlghLness and compresslon can lead Lo arLhrlLls, cause nerve pressure LhaL makes paln
radlaLe down Lhe arm, and lncrease Lhe llkellhood of neck muscle ln[urles.
Do No narm
!usL as ln medlclne, a key rule ln hatha yoga ls "llrsL, do no harm." lL's cruclal Lo avold
common yoga mlsLakes LhaL can resulL ln neck ln[ury. lf you come Lo yoga afLer years of
neck Lenslon, Lhe muscles aL Lhe back of your neck wlll probably be qulLe shorL and
LlghL, llmlLlng your ablllLy Lo brlng your head Loward your chesL. Slnce you need a greaL
deal of Lhls neck flexlon Lo do ShouldersLand, forclng a LlghL neck lnLo Lhe pose can
sLraln Lhe muscles and llgamenLs. Lven worse, forced flexlon can cause cervlcal
verLebrae dlscs Lo bulge or hernlaLe, serlous ln[urles LhaL may Lake many monLhs Lo
heal.
Many people hablLually LlghLen Lhelr neck and shoulder muscles when Lhey concenLraLe,
and lL's easy Lo carry LhaL hablL over lnLo yoga. 1hls can be especlally Lrue ln backbends.
SLudenLs Lend Lo over conLracL Lhe neck, sLlcklng Lhe chln ouL and up and compresslng
Lhe back of Lhe neck. 1hls acLlon can resulL ln an unpleasanL headache afLer backbends
such as 8hu[angasana (Cobra ose), Salabhasana (LocusL), and Urdhva Dhanurasana
(upward-laclng 8ow). lorLunaLely, one backbend acLually lengLhens Lhe back of Lhe
neck. uolng 8r|dge ose supporLed on bolsLers for a few mlnuLes Lhree or four Llmes a
week can help prepare you for ShouldersLand.
Decompress our Neck
lL's helpful Lo learn how Lo relax, lengLhen, and decompress your neck before you Lry Lo
do lL ln a pose. Pere's a slmple exerclse Lo prepare you for keeplng your shoulders down
and neck relaxed ln yoga poses. Pold an ob[ecL welghlng one Lo Lwo pounds ln each
hand, leLLlng Lhe welghL of Lhe ob[ecLs pull Lhe shoulder blades down. Make sure LhaL
you keep Lhe breasLbone llfLlng up so LhaL Lhe Lops of Lhe shoulders don'L pull down and
forward, collapslng Lhe chesL. now seL Lhe ob[ecLs down and see lf you can flnd Lhe
muscles you need Lo pull your shoulder blades down [usL as Lhe welghLs dld.
1hese muscles are called Lhe lower Lrapezlus. 1hey aLLach Lo Lhe verLebrae of Lhe
mldback and lnserL on Lhe lnner border of Lhe shoulder blades. 1hey are Lhe anLagonlsL
muscles Lo Lhe upper Lrapezlus-ln oLher words, Lhey perform Lhe opposlLe acLlon-and
are very lmporLanL posLure muscles, helplng supporL Lhe splne ln Lhe mldback.
unforLunaLely, when Lhe lower Lraps are Loo weak Lo counLeracL Lhe pull of Lhe sLronger
and LlghLer upper Lraps, Lhe scapulae wlll Lend Lo rlde up, compresslng your neck.
now leL's Lake Lhese lessons and apply Lhem ln an asana. SLand wlLh your legs ready for
V|rabhadrasana II (Warrlor ll). LlfL your breasLbone up and pull Lhe scapula down: 1hls
acLlon requlres release and lengLhenlng ln Lhe upper Lraps and conLracLlon and flrmness
ln Lhe lower Lraps. nexL, llfL your arms ouL Lo Lhe sldes Lo shoulder helghL, Lurnlng your
palms up. leel how Lurnlng Lhe palms up helps brlng Lhe shoulders down and acLlvaLes
Lhe lower Lraps. keeplng LhaL acLlon and poslLlon of Lhe shoulder blades, Lurn Lhe palms
back down, you now have Lhe correcL shoulder and arm poslLlon for Warrlor ll and many
of Lhe oLher sLandlng poses.
lL ls also lmporLanL Lo lncorporaLe Lhls acLlon lnLo PeadsLand, so LhaL you can proLecL
your neck from compresslon. When you're upslde down, gravlLy pulls Lhe shoulders
Loward Lhe ears, so you need exLra awareness and sLrengLh ln Lhe lower Lraps. Whlle ln
PeadsLand, have a helper puL a flnger on each shoulder blade aL Lhe base of Lhe neck
and genLly draw Lhe flngers away from Lhe floor, llfLlng your scapulae Loward your hlps.
AL flrsL you may geL dlsorlenLed whlle upslde down, buL once you've felL Lhe proper
dlrecLlon of llfL, you should flnd lL easler Lo engage your lower Lraps.
8efore you begln worklng on PeadsLand, you should probably spend aL leasL several
monLhs worklng on a varleLy of oLher poses Lo sLrengLhen your back and neck muscles
and lmprove Lhe allgnmenL of your splne. lL's also a good ldea Lo be sLrong ln all of Lhe
arm and shoulder muscles before Lrylng PeadsLand. 1he small cervlcal verLebrae are
deslgned Lo supporL only Lhe welghL of Lhe head, buL when we do PeadsLand, Lhey are
supporLlng nearly Lhe full welghL of your body. unless you have developed enough
sLrengLh ln Lhe arm and shoulder muscles Lo Lake a llLLle of Lhe welghL off your head and
Lo balance Lhe body lf lL shlfLs around sllghLly ln PeadsLand, you can ln[ure your neck.
Work ofLen on uownward-laclng uog and PandsLand Lo bulld Lhe sLrengLh and
endurance LhaL wlll help prepare you for a safer PeadsLand.
Cne flnal LhoughL abouL PeadsLand: A normally curved neck wlll bear Lhe welghL of
PeadsLand much more easlly and safely Lhan an overly curved or overly flaLLened neck.
1o check your own neck curve, sLand ln fronL of a mlrror. WlLh a normal curve, your chln
should be level and you should be looklng lnLo your own eyes ln Lhe mlrror. uL several
flngers of one hand across Lhe back of Lhe neck. 1he Llssues Lhere should feel sofL, and
Lhe neck should curve sllghLly forward. now drop your chln and feel how Lhe Llssues
become hard and Lhe curve flaLLens. 1hen llfL Lhe chln and feel how Lhe back of Lhe neck
compresses.
ln PeadsLand, lf your head conLacLs Lhe floor Loward Lhe forehead, your neck curves
lncreases and Lhe back of Lhe neck compresses. lf your conLacL polnL ls Loward Lhe back
of Lhe head, your neck flaLLens. When you do PeadsLand, make sure you are cenLered
on Lhe very mlddle of your head. Look ln a mlrror whlle you're ln PeadsLand-or have a
Leacher look aL you-and make sure LhaL your eyes look sLralghL ahead, your neck curve
ls normal, and Lhe back of your neck ls sofL.
racLlclng yoga poses wlLh consclous awareness of your head, neck, and shoulder
allgnmenL wlll help you gradually break Lhe hablL of chronlc neck Lenslon. 1he beneflLs
Lo your healLh and well-belng wlll be many-and you probably won'L be seeklng an
appolnLmenL wlLh me for a yoga-relaLed neck ln[ury.

" AdapLed from an arLlcle by !ulle CudmesLad

Seven Chakras, Seven Mlnds

Cn 1PL ?CClC 8ACkC8Cunu lC8 1PL CPAk8A CCnCL1:

1he SanskrlL word !2)+6 means doL" or polnL", and also seed". lL ls concepL LhaL
exlsLs on many layers of yoglc LhoughL, referrlng Lo everyLhlng from Lhe unmanlfesL
source-polnL of Lhe unlverse Lo Lhe semlnal fluld of a man. lf you have ever seen Lhe
famous sacred Plndu symbol of lnLerlocklng Lrlangles known as Lhe E(2 F")#(", you mlghL
have noLlced Lhe Llny doL placed rlghL aL Lhe cenLer, whlch ls known as a blndu as well.
lL also sald LhaL deep wlLhln Lhe subLle energles of your body, Lhere are blndus LhaL
brlng energy or prana lnLo creaLlon from Lhe source of llfe. ?ou can Lhlnk of Lhese polnLs
as doorways Lo Lhe source of who you are.

1hese doorways correspond Lo locaLlons ln Lhe human organlsm where Lhe channels of
energy ()"+20) are sald Lo gaLher and pulsaLe llke vorLexes, funcLlonlng as an lnLerface
beLween our physlcal body and Lhe realm of pure mlnd, as well as our lnner and ouLer
worlds. Llke Lhe supermasslve blackhole aL a cenLer of our splral galaxy, Lhe blndus
operaLe as lnvlslble aLLracLors wlLhln us LhaL llfe-energy splns around ln clrcllng wheels.
1he charkas are Lhe prlmary locaLlons ln our bodles where energy ls processed ln Lhls
manner, and Lhe word >-"5(" ln facL means wheel" and clrcle".

Slnce charkas exlsL aL Lhe lnLerface of mlnd and body, and funcLlon aL Lhe subllmlnal or
subconsclous levels of our awareness, Lhey our lnsLrumenLal Lo boLh our wellbelng and
Lhe whole characLer of our experlence ln llfe. Lach chakra has lLs own poLenLlal polarlLy
of openness/closedness, poslLlve/negaLlve manlfesLaLlons. lf we are lacklng flow of
energy ln a speclflc chakra, Lhls wlll reflecL ouLwardly ln a condlLlon of dlssaLlsfacLlon,
always searchlng for someLhlng on Lhe ouLslde" Lo flx one's sLaLe. lf Lhere ls Loo much
energy flowlng Lo cerLaln charkas whlle oLhers remaln blocked, Lhls can desLablllze one's
sense of self and make lL dlfflculL Lo funcLlon ln Lhe world. (1hls dynamlc becomes even
more mulLlfaceLed when we sLarL Lalklng abouL Lhe 540-"0 or mulLlple subLle bodles
LhaL each chakra manlfesL Lhough slmulLaneously, and Lhus can be blocked on one level
whlle hlghly acLlvaLed on anoLher.) Lach of Lhese slLuaLlons can also manlfesL ln Lhe
physlcal body as healLh complalnLs. lL ls lnsLrumenLal for us Lo boLh nourlsh and balance
Lhe energy flow of our charkas lf we asplre Lo reach Lhe clarlLy of mlnd and openness of
hearL needed Lo experlence our full poLenLlal. 1hrough Lhls process we can Lransform
Lhe emanaLlons of each chakra lnLo Lhelr poslLlve sLaLe.

CPAk8A S?S1LM(S)

<G) 7">#9 #-%(% 20 )4 <0#")+"(+< 0@0#%. 47 #-% >-"5("0; HB%(@ 0>-44$9 04.%#2.%0 %B%(@
#%">-%( 82#-2) %">- 0>-44$9 -"0 -"+ #-%2( 48) >-"5(" 0@0#%.;<

IJ"B2+ K4(+4) L-2#%9 D200 47 #-% F4A2)29 ''; MMM

MosL of Lhe Lngllsh language publlcaLlons you wlll come across upon an lnqulry lnLo Lhe
charkas wlll be concerned wlLh Lhe sLandard 7-chakra sysLem LhaL ls mosL commonly
known and uLlllzed ln Lhe modern yoga scene. Slnce Lhls presenL survey can only
provlde lnLroducLlon we wlll also focus on Lhls same map. Powever, Lhe world of Lhe
charkas ls slgnlflcanLly more vasL Lhan Lhls sysLem alone, especlally ln Lhe formaL lL ls
Lyplcally presenLed ln Lhe WesL, so keep LhaL ln mlnd. lor example, Lhe 1lbeLan sysLem
someLlmes uses 3 chakras, and places ulLlmaLe splrlLual lmporLance upon Lhe hearL
cenLer raLher Lhan Lhe crown. Many modern energy healers have developed addlLlonal
Lheorles on charkas LhaL lnclude furLher descrlpLlons, and l wlll menLlon a few of Lhese
aL Lhe end of my Lalk. As Lhe saylng goes, Lhe map ls noL Lhe LerrlLory! Cr for a more
vlsceral approach: Lhe menu ls noL Lhe meal.

SLvLn WC8LuS, SLvLn MlnuS

SLacked from Lhe base of Lhe splne Lo Lhe crown of Lhe head, Lhe seven charkas radlaLe
ouLward from Lhe splnal mldllne of Lhe body known as Lhe 060-6.)" )"+2 or cenLral
energy channel. 1o Lhe rlghL and lefL of Lhe sushumna are Lwo oLher ma[or channels,
Lhe '2)A"$" and 2+" )"+20, respecLlvely, whlch govern Lhe solar and lunar energles of Lhe
body. ln some deplcLlons, Lhese Lwo slde channels move up and down Lhe mldllne ln a
double hellx, and aL Lhe polnLs where Lhey lnLersecL, Lhe ma[or chakras are Lo be found.
Cenerally speaklng Lhe lefL slde of Lhe body ls consldered Lo be conLrolled by Lhe
femlnlne dynamlc of Lhe lda nadl, and Lhe rlghL by Lhe plngala nadl, Lhe mascullne force.
1hese Lwo polarlLles can be drawn lnLo Lhe cenLral channel for Lhe awakenlng of laLenL
lnLelllgence and power.

Lach chakra governs key aspecLs of our exlsLence, and corresponds Lo speclflc funcLlons
ln our physlcal body and emoLlonal selves. Slnce Lhese funcLlons are so lnLerconnecLed,
senslng Lhe physlcal percepLlons ln a chakra polnL can evenLually lead us Lo experlenclng
Lhe energles and emoLlons sLored Lhere. ln a manner of speaklng, each chakra has lLs
own volce" LhaL dlrecLly speaks whaL ls ofLen fllLered ouL by our hablLs of consclous-
ego chaLLer and soclallzed self-represslon or characLer armorlng". 1unlng lnLo Lhese
volces wlLhln helps us recognlze whaL ls really pulllng us lnLo Lhe Lhlngs we do ln llfe.
lrom Lhls we can resLore any losL connecLlons we mlghL have wlLh our acLual felL-
experlence, and Lhe lnnaLe knowledge of how Lo address any need we have aL a glven
momenL.

ln Lhe LradlLlonal 1anLrlc maLerlals, Lhe charkas are ofLen lllusLraLed as loLus flowers wlLh
dlfferenL numbers of peLals, and lL ls common for each chakra Lo asslgned a raLher
ornaLe descrlpLlon compllmenLary quallLles. 1hese lnclude colors, !2N" .")#("0 or seed
syllables", #"##B"0 or elemenLs, sense funcLlons llke LasLe or smell, and even speclflc
delLles LhaL are sald Lo reslde wlLhln Lhem as mlrrors of Lhe unlverse. 1he uLlllLy of
modern people, especlally wesLerners, relfylng such descrlpLlons ln a llLeral way-- seems
Lo me abouL purposeful as Lrylng Lo see a LheraplsL who speaks a language you have
never learned and may noL even share your values on Lhe goal of Lhe Lherapy. l venLure
lL would be wlser Lo see whaL we can galn from a sLudy of Lhese yoglc lnLerpreLaLlons
from our own lnner senslng process and llfe experlence, Lhan Lo mlmlc Lhe superflclal
lmpresslons we geL from exoLlc Leachlngs. ln oLher words, a sysLem of charkas ls one
lnLerpreLaLlon of Lhe mysLerlous world of Lhe subLle body, and lLs explanaLlons and rules
exlsL for cerLaln reasons LhaL were speclflc Lhose who developed lL. 8ecause of how
complex Lhls geLs, l am only golng Lo Louch on such Loplcs ln passlng here.

1hls ls noL Lo say Lhere lsn'L a loL of lnLeresLlng lnformaLlon Lo sLudy wlLhln Lhese
descrlpLlons. lor example, Lhey lnclude undersLandlngs on how cerLaln charkas relaLe
Lo or polarlze wlLh oLher ones, especlally ln deeper pracLlces of medlLaLlon. 8uL LhaL ls a
sub[ecL of more advanced research and conLemplaLlon, where even our concepLlon of
whaL Lhe charkas Lhemselves are has Lo shlfL Lo anoLher level.

1he common way of speaklng abouL Lhese chakras ls Lo sLarL from Lhe base of Lhe splne
and go up, counLlng Lhe charkas along Lhe way, 1, 2, 3, 4. 1he charkas have also been
relaLed Lo Lhe nerve plexl and endocrlne sysLem of Lhe human body. We wlll lnclude
Lhese correspondences ln Lhe descrlpLlons LhaL follow.

So, where are Lhe 7 charkas and whaL do Lhey do?

1
st
Chakra. SanskrlL name: O6$"+-"(". known as Lhe 8CC1 chakra or 8ASL SuC81.
LocaLlon: varlously aLLrlbuLed Lo Lhe base of Lhe splne, Lhe perlneum near Lhe anus, or
even sllghLly below Lhe base of Lhe splne ouLslde of Lhe physlcal body. Color: red.
LlemenL: earLh. Sense funcLlon: smell. sycho-emoLlonal funcLlons: survlval,
groundedness ln Lhe body, aL-homeness, physlcal securlLy and healLh. 1he volce of Lhe
rooL chakra ls found ln deep unconsclousness, and Lhe process of awakenlng Lhls
unconsclous energy leads Lo Lhe LradlLlonal (and very rarely acLually followed) yoglc
paLh. SplrlLual funcLlons: belng here on earLh, Lhe greaL happlness of experlenclng
reallLy ln a physlcal body, connecLlon Lo Cala or Lhe energy body of Lhe planeL. negaLlve
emoLlons: fear, especlally fear of slckness or deaLh, lack of safeLy for lnhablLlng a
physlcal form. very commonly Lhls chakra ls undeveloped ln Lhe modern wesLern world,
where we sLruggle wlLh a weakened connecLlon Lo naLure and our lnsLlncLs. 1he flrsL
chakra ls ofLen llnked Lo Lhe sacral plexus and Lhe adrenal glands, Lhough l would say
LhaL a more llkely candldaLe ls Lhe coccygeal gland, aL Lhe very boLLom Llp of Lhe splne.

2
nd
Chakra. SanskrlL name: E8"+-20#-")", or one's own abode", also seaL of self".
LocaLlon: roughly around Lhe publc bone or a few lnches below Lhe navel ln fronL and
lower sacrum/upper Lallbone ln back. Color: orange. LlemenL: waLer. Sense funcLlon:
LasLe. sycho-emoLlonal funcLlons: sexual lmpulse, sensuallLy, deslre for pleasure,
creaLlvlLy, playfulness, feellng, lnsLlncL. Whereas Lhe 1
sL
chakra governs physlcallLy and
Lhe drlve for physlcal securlLy, Lhe 2
nd
chakra governs lnsLlncLual emoLlon and securlLy
on a #(2!"$ 4( socleLal/famlllal level. 1he volce of Lhe swadlsLhana ls found ln Lhe
dreamlng unconsclousness and lnnocence of our lnner chlld, anlmal lnsLlncLs and Lrlbal
bondlng. SecreL deslres. SplrlLual funcLlons: Lhe [oy of feellng, Lhe rlghL Lo feel,
connecLlon Lo sensual lnsLlncLs and Lhe raw ablllLy Lo procreaLe (lncludlng arLlsLlc and
splrlLual creaLlons). negaLlve emoLlons: shame, gullL, [ealousy, dullness or lack of
magneLlsm. 8esearchers ofLen llnk Lhe second chakra Lo Lhe gonads or adrenal glands
and Lhe sacral plexus.

3
rd
Chakra. SanskrlL name: O")2'6(", or place of gems". LocaLlon: navel or solar
plexus. Color: yellow. LlemenL: flre. Sense funcLlon: slghL. sycho-emoLlonal funcLlons:
wlll, dynamlsm, accompllshmenL, cenLeredness, power, dlsLrlbuLlon of psychlc energy,
llke Lhe rays of a sun. 1he manlpura fuels Lhe dlgesLlon of boLh food and experlences.
1he volce of Lhe manlpura ls ln Lhe psyche's handllng of consclous LhoughLs and goals,
Lhe exuberance of achlevemenL, pursulng one's wlll, esLabllshlng one's power Lo make
Lhlngs happen. 1he naLural [oy of accompllshmenL. CuL feellngs, Lhe sLrengLh Lo sculpL
and express one's ldenLlLy. noLlce how people wlll ofLen cover Lhls cenLer when feellng
nervous around oLhers or when proLecLlng Lhemselves emoLlonally. Along wlLh Lhe
hearL cenLer lL ls a mlddle ground beLween Lhe denser emoLlons of Lhe lower chakras
and Lhe llghLer", more eLhereal vlbraLlons of Lhe hlgher ones, Lhe so-called anlmal and
menLal selves. As such lLs sLrengLh ls crlLlcal Lo Lhe lnLegraLlon of a human belng.
negaLlve emoLlons: powerlessness, Lendency Lowards belng used, low self-confldence,
lazlness, fear of Laklng rlsks or belng challenged, emoLlonal oversenslLlvlLy. Cn Lhe oLher
hand, negaLlve manlfesLaLlons can also lnclude greed and ego deluslons. As 1anLrlc
llLeraLure warns, each chakra can be over-acLlved" wlLh an egoLlsLlcal spln LhaL
ulLlmaLely causes more harm Lhan good, lncorrecLly compensaLlng for deeper
lmbalances. SplrlLual funcLlons: sense of personal power, vlLallLy drlve, lndlvldual
boundarles, and moLlvaLlon, lncludlng splrlLual wlll for LransformaLlon. 8aLLery-cenLer
of Lhe llfe force. 1he manlpura ls ofLen llnked Lo Lhe pancreas or adrenal glands, and of
course, Lhe solar plexus.

4
th
Chakra. SanskrlL name: 3)"-"#", meanlng un-sLruck". CuLer locaLlon: cenLer of Lhe
chesL, level wlLh Lhe nlpples, aL hearL level. SomeLlmes deslgnaLed as rlghL behlnd Lhe
splne ln Lhe body's core. Color: green. LlemenL: alr. Sense funcLlon: Louch. sycho-
emoLlonal funcLlons: emoLlonal connecLlon, empaLhy, concern for oLhers, Lhe felL sense
of who one really ls, beyond words. Communlon. 1he volce of Lhe hearL cenLer ls felL ln
momenLs of profound connecLlon Lo one's sense of servlce and greaLer purpose, or
relaLlonshlp Lo Lhe greaLer beauLy and maglc of llfe, usually experlenced ln sLaLes of love
as well as for appreclaLlon for Lrue arL and naLural beauLy. negaLlve emoLlons:
depresslon, lack of [oy, blLLerness, cynlclsm, pesslmlsm, feellng unfulfllled, havlng no
purpose, lonellness, unable Lo recelve oLhers or connecL Lo our experlences from who
we really are. SplrlLual funcLlons: Lhe locaLlon of one's dlvlne lndlvlduallLy, abode of Lhe
Lrue self. Compasslon and empaLhy wlLh all forms of consclousness and llfe. 1he ablllLy
Lo percelve and appreclaLe beauLy, devoLlon, and grace. 1he graLlLude for belng allve.
Plgher lnLulLlon, guldance, and empaLhy. 1he ablllLy Lo percelve and choose a greaLer
paLh ln llfe. Correspondlng gland: Lhymus (whlch ls lnLeresLlngly a crux of Lhe lmmune
sysLem). nervus plexus: cardlac plexus.

S
th
Chakra. SanskrlL name: P20-6++-" (or P20-6++-2), wlLh shuddha meanlng Lo purlfy".
known as Lhe u8lllCA1lCn CLn1L8 or pure place". LocaLlon: LhroaL. Color: sky blue,
or someLlmes whlLe or LransparenL. LlemenL: eLher (known as akasha, or space".)
Sense funcLlon: hearlng. sycho-emoLlonal funcLlons: communlcaLlon, self-expresslon,
arLlculaLlon of ldeas and manlfesLaLlon of creaLlve LhoughLs, lnsplraLlon, lnLellecLual
flow, sLoryLelllng, charlsma and clarlLy wlLh words and Lones. sychologlcal clarlLy. 1he
volce of Lhe LhroaL cenLer ls Lhe essence of our speech lLself, and awakens ln momenLs
of greaL lnsplraLlon where we are able Lo communlcaLe fluldly wlLh whomever we
encounLer, hearlng" Lhem psychlcally and flnally hearlng our own hlgher domalns of
consclousness, ln order Lo manlfesL Lhe lnvlslble poLenLlals we deslre Lo brlng lnLo form.
negaLlve emoLlons: LlmldlLy, feellng unable Lo express or speak up for oneself, poor
communlcaLlon, dlshonesLy, belng unheard and noL hearlng or recelvlng lnformaLlon
clearly. lnablllLy Lo change or break Lhrough pre[udlces. SplrlLual funcLlons: purlflcaLlon
of lnner essences, clalraudlence (psychlc hearlng), Lrue communlcaLlon, openness Lo Lhe
flow of evenLs, lucld dreamlng and lnLeracLlon wlLh occulL Lransmlsslons. AssoclaLed
wlLh Lhe Lhyrold gland and laryngeal plexus.

6
th
Chakra. SanskrlL name: 3N)", meanlng command", known as Lhe CCMMAnu
CLn1L8. LocaLlon: lnslde Lhe braln, behlnd Lhe superflclal mld-browpolnL or Lhlrd eye".
Color:
generally whlLe, someLlmes vloleL. LlemenL: none. Sense funcLlon: 6
Lh
sense.
sycho-emoLlonal funcLlons: mlnd-Lo-mlnd communlcaLlon, memory, lnLellecLual rlgor,
ablllLy Lo focus concepLs, menLal dlscrlmlnaLlon, seelng lnLo Lhlngs clearly, vlsuallzaLlon,
hlgher LhoughL. 1he volce of Lhe 6
Lh
chakra ls found ln Lhe clalrvoyanL sLaLe of Lhe seer,
when one Laps lnLo sponLaneous vlslon and menLal acLlvaLlon, lnsLanLly undersLandlng
Lhe playlng fleld" of a slLuaLlon, a concepL, a sysLem, wlLhouL golng Lhrough consclous
dellberaLlons. lL ls a ma[or cenLer of psychlc powers. negaLlve emoLlons: confuslon,
scaLLeredness, foggy-mlndedness, memory problems, splrlLual dullness and lnLellecLual
sLagnaLlon, dlfflculLy focuslng. SplrlLual funcLlons: LelepaLhy, remoLe-vlewlng,
lnsLanLaneous knowledge, seelng of lnner llghL and worlds, comprehenslon of all ldeas.
AssoclaLed wlLh Lhe caroLld plexus, and elLher Lhe plLulLary or plneal gland.

7
th
Chakra. SanskrlL name: E"-"0("(", meanlng Lhousand-fold". known as Lhe
1PCuSAnu-L1ALLu LC1uS. LocaLlon: crown of Lhe head, or above Lhe physlcal head.
Color: ofLen asslgned vloleL, LranslucenL. LlemenL: none. Sense funcLlon: LranscendenL
awareness. sycho-emoLlonal funcLlons: connecLlon Lo splrlLual values, sense of greaLer
self, recelvlng Lhe energles of Lhe cosmos, havlng splrlLual conLexL for llfe's experlences,
undersLandlng Lhe naLure of our lndlvldual llfe, havlng free flowlng sense of reallLy
wlLhouL congesLlon by problemaLlc LhoughLs or emoLlons. 1he volce of Lhe crown
chakra ls found ln communlon wlLh our hlgher self, Cod", or LhaL presence wlLhln us
whlch ls anclenL and lmmorLal. lL ls Lhe brldge beLween our currenL lncarnaLlon and Lhe
cosmlc splrlLual lnLelllgence LhaL broughL us here, beyond space or Llme. SplrlLual
compleLlon, unlflcaLlon, and eLernal memorles. negaLlve emoLlons: fear of Lhe
unknown and crlLlclsm of LhaL whlch ls non-raLlonal, reslsLance Lo splrlLuallLy,
depresslon or sense of deep polnLlessness ln llfe, narrow-mlndedness, fundamenLallsm,
exlsLenLlal dlsconnecLlon. SplrlLual funcLlons: grace, hlgher wlsdom, LranscendenL
memorles and vlslon, connecLlon Lo dlvlne realms.

CfLen relaLed Lo Lhe enLlre cerebral corLex. AlLhough Lhls chakra ls assoclaLed wlLh Lhe
plneal gland ln a loL of llLeraLure, Lhls correspondence ls by no means wldely agreed
upon. 1he enLlre concepL of whaL Lhe 7
Lh
chakra ls can change dependlng on Lhe source
you are sLudylng. Some schools Leach LhaL Lhe 6
Lh
chakra rules Lhe plLulLary gland and
Lhe 7
Lh
Lhe plneal, however lL ls [usL as common Lo see Lhe plneal gland connecLed Lo Lhe
6
Lh
. ln cerLaln Leachlngs Lhere are several charkas deflned beLween Lhe brow reglon and
Lhe crown. 1hese generally relaLe Lo Lhe processes of advanced medlLaLlon pracLlces.
1he superflclal polnL of Lhe 7
Lh
chakra ls aL Lhe crown of Lhe head, buL Lhe chakra lLself
can be undersLood as above Lhe physlcal body lLself. 1hls leads us Lo Lhe concepL of an
8
Lh
chakra, sLaLloned several ln Lhe space above Lhe head, whlch accounLs for Lhls very
real energy sLrucLure whlle glvlng Lhe crown polnL lLs own sLaLus as 7
Lh
chakra". Cne
explanaLlon for Lhese complexlLles ls LhaL Lhe Sahasrara ls lLself an openlng lnLo a
mulLldlmenslonal awareness beyond Lhe lndlvldual lncarnaLlon of a person, so ln oLher
words, Lhe 7
Lh
chakra regulaLes Lhe enLlre flow of lnformaLlon from above", noL [usL a
slngle aspecL. lL ls someLlmes consldered Lhe holographlc source of all Lhe lower
charkas. Cne popularly sLaLed goal of LanLrlc yoga ls Lo brlng Lhe energy of Lhe
unconsclousness aL Lhe base of Lhe splne (E-"5#2Q up Lo Lhe crown Lo merge wlLh Lhe
formless splrlL (E-2B"). Powever, lL ls ofLen forgoLLen LhaL Lhe energy reLurns downward
as well, or LhaL lL can sLarL from oLher places. lor example, ln Lhe 1lbeLan sysLem one
alms Lo unlLe Lhe essences of Lhe 7
Lh
and 3
rd
charkas wlLhln Lhe hearL as Lhe ulLlmaLe
porLal. ln Lhe work of energy healer 8arbara 8rennan, Lhls 8
Lh
chakra ls consldered Lhe
porLal of one's hlgher self. Many of Lhese exLra" chakras may slmply be elaboraLlons of
whaL ls LradlLlonally undersLood as Lhe lnflnlLe poLenLlal of Lhe 7
Lh
chakra.

8Cu? Anu Mlnu

lor Lhousands of years dlfferenL culLures have aLLempLed Lo deflne Lhe relaLlonshlp
beLween our consclousness and our physlcal bodles. hllosophlcal, sclenLlflc, and
mysLlcal LradlLlons have esLabllshed Lhelr own explanaLlons Lo accounL for Lo Lhese Lwo
facLors of our exlsLence, as lnseparable as Lhey are seemlngly conLradlcLory. 1he Lwo
mosL generlc LradlLlons of LhoughL on Lhls maLLer are Lhose who asserL LhaL Lhe body ls a
producL of consclousness, and Lhose who say LhaL consclousness ls a producL of Lhe
body. ?oga generally falls lnLo Lhe flrsL camp, yeL wlLh 1anLra Lhe vlews geL more and
more sophlsLlcaLed. ln Lhe yoglc LradlLlons Lhere are cerLaln maps LhaL have been
passed on Lo gulde one's exploraLlon of Lhls dlmenslon beLween Lhe physlcal body and
pure mlnd.

Some lnformaLlon sources emphaslze Lhe physlcal quallLles of Lhe charkas, whlle oLhers
draw our aLLenLlon Lowards Lheorles abouL Lhelr slgnlflcance on a purely splrlLual or
archeLypal level. (lrom a cerLaln perspecLlve, Lhe charkas we descrlbe here are noL so
much Lhe real charkas as #("+2#24)"$$@ undersLood, buL Lhelr physlcal correspondences or
doorways.) lL ls lmporLanL noL Lo confuse Lhe reasonlng behlnd Lhese approaches, for
Lhey operaLe accordlng Lo dlfferenL premlses, and we could make Lhe same error made
by oLher Lhlnkers who presume LhaL Lhe lower cenLers are less splrlLual" Lhan Lhe
hlgher ones. ln reallLy you can only susLaln an upward expanslon of awareness by
carvlng ouL Lhe same depLh below, and ulLlmaLely Lhls ls based ln Lhe cenLral and
prlmordlal mld-polnL of acLlvaLlng Lhe hearL. We can achleve Lhls sLaLe of balance by
allgnlng Lo Lhe prlnclple of developlng all charkas equally, and correcLlng deflclencles ln
cerLaln charkas before aLLempLlng Lo culLlvaLe oLhers ln an lmbalanced way. 8y uLlllzlng
our own sensaLlons culLlvaLed Lhrough asana and pranayama pracLlce (lnLerfused wlLh
energy from Lhe experlences of dally llfe) Lo fuel a medlLaLlve exploraLlon of mlnd and
body, we can dlscover Lhe meanlngs of anclenL Lhese ldeas for ourselves, and apply
Lhem for our own awakenlngs of creaLlvlLy, heallng, and happlness, as well as Lhose of
oLhers.

AnaLomy of a Well-Sequenced Pome racLlce

A home pract|ce takes d|sc|p||ne. So Lo Lruly geL Lhe mosL ouL of a home pracLlce, be
wllllng Lo feel reslsLance, and move Lhrough LhaL reslsLance. 1he rewards are worth |t!

Dea| w|th d|stract|ons. llrsL of all, we all are busy, and someLlmes a home pracLlce ls all
we geL. 1haL means we have Lhe phone, 1.v., our famllles, Lhe caL or dog Lo deal wlLh.
1he flrsL rule of Lhumb for a well pracLlce aL home ls Lo Lry and creaLe as much of a
sancLuary as posslble. lf you are noL mlndful ln any pracLlce, Lhls ls when ln[ury ls mosL
llkely Lo occur.

Create and fo||ow a b|uepr|nt. 8uL also be wllllng Lo go wlLh Lhe flow". Pave a baslc
ldea of whaL you llke Lo accompllsh wlLh your pracLlce? 1hen draw lL up, wrlLe lL ouL, or
keep a loose ldea ln your mlnd.

Start w|th a warm up. 1hls ls very lmporLanL! Lvery home pracLlce should sLarL wlLh an
lnLegraLlon Sequence LhaL lncludes a quleL place Lo sLarL, and some Sun SaluLaLlons.

nave some |dea of new poses you'd ||ke to try. www.yoga[ourna|.com ls a greaL place
Lo look. 1hey also have an excellenL way of explalnlng Lhe pose and provldlng
modlflcaLlons.

lf Lhe pose ls really someLhlng you lnLulLlvely feel would be beLLer Lo Lry wlLh an
experlenced Leacher, please llsLen Lo LhaL lnLulLlon. 1hls ls Lhe MCS1 lmporLanL elemenL
Lo a well pracLlce aL home.

keep |t s|mp|e. locus on over-all healLh of mlnd and body. locus on breaLh. 1ry uslng
your home pracLlce as a way Lo deepen some aspecLs of your pracLlce LhaL you can'L
necessarlly work on ln a larger group seLLlng, llke medlLaLlon.

Lnd w|th p|enty of stretch|ng and Savasana! 1he besL parL of a home pracLlce ls you geL
Lo creaLe Lhe class you wanL!

Cur 90 m|nute pract|ce wlll be an over-vlew of Lhe puzzle pleces we spoke of when we
wenL over a home pracLlce ln Module 1. 8uL lnsLead of havlng you flow Lo your own
creaLlon. l'll lead you Lhrough a Lyplcal home pracLlce LhaL l do ln my own space. l'll also
glve you momenLs ln Lhe pracLlce where you can free flow on your own.

8asas: 1he !ulce of Llfe

8asa ls Lhe ablllLy Lo savor noL only Lhe blg momenLs ln llfe, buL also Lhe quleL places ln
beLween. lL enhances our momenL-Lo-momenL saLlsfacLlon wlLh belng fully allve. 8asa ls
llke Lhe soll from whlch your deslres grow and blossom, Lhe place where Lhe seeds you
planL ln llfe Lake rooL. lL ls a sLaLe of LransformaLlon, posslblllLy, and flow.

V|ra rasa
1he embod|ed state of |nner and outer strength, potency, courage, and verve.

vlra ln vlnyasa and Llfe

WhaL lles behlnd us and whaL lles before us are small maLLer compared Lo whaL lles
wlLhln us."

- 8alph Waldo Lmerson

vlra rasa ls a commlLmenL Lo Lhe
exploraLlon of Lhe power LhaL lles wlLhln
us. lL ls Lhe Lendlng of Lhe sacred flame of
llfe wlLh humlllLy LhaL breeds confldence.
vlra ls Lhe pllgrlm's sLrengLh LhaL Lakes
each sLep up Lhe mounLaln as a purlfylng
process and embraces challenge wlLh love
of llvlng fully. ln vlnyasa, vlra ls acLlvaLed
Lhrough asanas, pranayama, medlLaLlon,
and sequences whlch culLlvaLe emoblded
concenLraLlon, susLalnlng power Lhrough
allgnmenL, breaLh, bandha, awareness,
and use of karma (SLages) Lo approache
one's poLenLlal ln sLrengLh, flexlblllLy, and
lnner presense.

vlra refers Lo reallzlng Lhe power,
dlgnlLy, and wakefulness LhaL ls lnherenL
ln all of us as human belngs. SaLlsfacLlon
lles ln Lhe efforL noL Lhe aLLalnmenL. lull
efforL ls full vlcLory."

+ MahaLma Candhl
vlra rasa elemenLs:

! 8CC1 MLAnlnC:
vlra means hero. vlrya means poLency,
acLlvaLlon, and Lhe ablllLy Lo Lransform.
vlra ls solar
! CunAS (energeLlc quallLles):
AcLlvaLlng, hoL, sharp, clear, heavy or
llghL, drylng (purlfylng), expanslve
! 8PAvA (somaLlc mood):
vlLallzlng, energlzlng, groundlng, can be
boLh sLablllzlng and sLlmulaLlng,
culLlvaLes concenLraLlon, openness Lo llfe
as ls, LruLh, courage.
! 1ALA (rhyLhm):
uynamlc, sLeady pulse, bulldlng lnLenslLy
! lnSl8A1lCn:
Any sLorles of personal courage, modern-
day heroes, pllgrlm's sLrengLh, Panuman,
uurga, vlrabhadra
! ASAnAS:
vlrabhadrasana, all arm balances,
sLandlng balance poses, playlng Lhe edge

Sr|ngara rasa
1he embod|ed state of |nner commun|on |n wh|ch two become one.

Srlngara ln vlnyasa and Llfe

Srlngara rasa ls Lhe archeLypal unlon of mascullne-femlnlne, sun-moon, acLlve-
rescepLlve, sLlllness-dynamlc movemenL, lnhale-exhale LhaL ls reflecLed ln naLure and
wlLhln Lhe layers of our belng. ln vlnyasa, Lhls rasa requlres Lhe mosL sklll and personal
experlence Lo lnLegraLe lnLo Leachlng (Lhe poLenLlal for LoLal cornlness ls hlgh). ln our
own pracLlce and ln llfe, srlngara rasa can be Lhe mosL saLlsfylng rasa of all as we open
Lo experlence llfe ln sensual fullness, each breaLh as an expresslon of a lover's caress.
Srlngara rasa follows Lhe muslcal-dramaLlc-naLural sLrucLure of mulLlple waves of
bulldlng energy - susLalnlng - and Lhen flnally peaklng. 1hls rhyLhm can be mlrrored ln
Lhe sequenclng of a pracLlce Loward a culmlnaLlng backbend, hlp-opener, or medlLaLlon.
1he key ls bhava, savorlng each unfoldlng breaLh, sensaLlon, and experlence.

8urnlng wlLh longlng-flre, my llvlng ls composed only of Lhls deslre Lo be ln your
presence."

-8uml

Srlngara rasa elemenLs:
Srlngara rasa ls communlon, love beLween a lover and a beloved. lL ls boLh solar and
lunar, mascullne and femlnlne.

! urlshLl (gaze):
Ardha drlshLl (half gaze), ananda drlshLl (eyes relaxed ln bllss)
AlLernaLlon beLween polarlLles of gunas. hoL/cold, dry/weL, cloudy/clear,
heavy/llghL
Sensual recepLlvlLy, seelng/feellng/hearlng/LasLlng [oy ln Lhe dlverslLy of llfe.
! 1ALA (rhyLhm):
Melodlc, smooLh, passlonaLe, bulldlng-susLalnlng-release, changlng dynamlc leadlng
Lo a peak and Lhen lnLegraLlon/communlon
! lnSl8A1lCn:
vlsceral passages and poeLry on Lhe landscape of Lhe hearL
! ASAnAS:
locus on Lhe communlon of opposlLe poles of Lhe body, parLlcularly Lhe base of Lhe
splne and Lhe hearL or crown of Lhe head ln sLandlng poses, backbends, forward
bends, hlp-openers and lnverslons.

Shant| rasa
1he bod|ed state of ||v|ng, breath|ng peace

ShanLl ln vlnyasa and llfe
ShanLl rasa ls a consclous culLlvaLlon of lnner balance, equlllbrlum, wlsdom, and serenlLy
LhaL ls Lhe frulL of llvlng yoga. ln Lhe arLs, shanLl rasa ls Lhe culmlnaLlon of all rasas - Lhe
shavasana aL Lhe end of pracLlce. ln applylng shanLl rasa Lo vlnyasa, esLabllshlng and
malnLalnlng a medlLaLlve, even rhyLhm Lhrough Lhe pracLlce ls key. lrequenL reflecLlve
pauses Lhrough posLures such as chlld's
pose, va[rasana, Ladasana, and
shavasana allow Lhe nervous sysLem Lo
unwlnd, Lhe flucLuaLlons of Lhe mlnd Lo
relax and Lhe lnLernal equlllbrlum Lo
deepen. ShanLl rasa can be applled Lo
all asanas and ln llfe when a relaxed,
non-aggresslve, or non-adrenallzed
approach ls culLlvaLed. 1he rhyLhm of
Lhe breaLh ls Lhe greaLesL reflecLlon of
shanLl rasa. Lven smooLh breaLh =
sLeady mlnd. 1he symbol of a loLus
rlslng from Lhe mud ls Lhe Llmeless
yoglc symbol of shanLl, for peace ls noL
dependenL on cloudy or clear waLer, or
exLernal clrcumsLances, buL a deep
connecLlon Lo Lhe eLernal essense
wlLhln.

ShanLl rasa elemenLs:
ShanLl rasa ls lunar (Lha) and culLlvaLes
calmness and lnLrospecLlon

LlghL, clear, smooLh, sofL, sLaLlc, slow
Calmlng, equal, accepLance, compasslon
! 1ALA (rhyLhm):
Slow, sLeady, smooLh, no exLremes,
amblenL, spaclous
! lnSl8A1lCn:
MedlLaLlons and poeLry LhaL reflecL llvlng
peace
! ASAnAS:
lorward folds, hlp openers, lnverslons

Chakras as LmoLlonal 8oadmap

no, we can'L go ln wlLh a scalpel and remove a chakra, buL Lhey sLlll remaln poLenL
energeLlc cenLers and by reallzlng noL only Lhelr locaLlon, buL also Lhe emoLlons
assoclaLed wlLh each Chakra can lead us Lo a greaLer undersLandlng of our emoLlonal
pasL and why Lenslons reslde where Lhey do ln Lhe body.

1he I|rst Chakra ls locaLed aL Lhe base of Lhe splne and lncludes Lhe enLlre lower
exLremlLles.

lL ls Lhe foundaLlon of emoLlonal and menLal healLh. ?our connecLlon Lo your famlly's
bellefs and your sense of Lrlbe," as well as Lhe formaLlon of your ldenLlLy reslde wlLhln
your flrsL chakra.

LmoLlonal dlsLress ln Lhe flrsL chakra can resulL ln chronlc low-back paln, recLal and
lmmune dlsorders, depresslon, mulLlple personallLy dlsorders, obsesslve-compulslve
dlsorder, addlcLlons, sclaLlca.

LmoLlonal lssues can lnclude feellngs of anxlousness ln group slLuaLlons, an lnablllLy Lo
provlde for llfe's baslc needs, an lnablllLy Lo sLandup for one's self, abandonmenL fears.

A sLrong rooL chakra glves you confldence, assuredness, famlly bondlng, Lrlbal honor
code, supporL, and loyalLy.

8ooL Chakra CuesLlons:

-- WhaL bellef paLLerns dld you lnherlL from your famlly?

-- uo all of Lhem sLlll hold Lrue?

-- WhaL supersLlLlons do you have?

-- uo your supersLlLlons have more auLhorlLy over you Lhan your own ablllLy Lo reason?

-- uo you have a personal code of honor? WhaL ls lL?

-- Pave you ever compromlsed your sense of honor? lf so, how dld lL feel and how dld
you heal lL?

-- uo you have any unflnlshed buslness wlLh your famlly members? lf so, whaL prevenLs
you from heallng your famlly relaLlonshlps?

-- WhaL are some blesslngs LhaL have come from your famlly?

-- lf you are a parenL, whaL quallLles would you llke your chlldren Lo learn from you?

-- WhaL famlly LradlLlons and rlLuals do you conLlnue Loday?

-- WhaL famlly characLerlsLlcs ln yourself would you llke Lo sLrengLhen and develop?

1he Second Chakra ls your cenLer of personal power, creaLlvlLy, sexuallLy, and flnances.
Sheesh. 1haL's a loL. (And we wonder why hlp openers feel so good?) lssues of physlcal
survlval, conLrol, and one-on-one relaLlonshlps are aL Lhe core of Lhls energy cenLer.

lL ls connecLed wlLh Lhe lower abdomen and navel, sexual organs, large lnLesLlne, lower
verLebrae, pelvls, appendlx, bladder, and hlp area.

hyslcally, a weakened second chakra can cause arLhrlLls, lower back paln, hlp paln,
sexual poLency and urlnary problems, prosLaLe or ovarlan lllnesses, flbrolds.

LmoLlonally, feellngs of lack of conLrol Lhrough evenLs such as addlcLlon, beLrayal, rape,
lmpoLence, flnanclal loss, or abandonmenL by parLners or colleagues all reslde wlLhln
Lhe second chakra.

Cn Lhe more poslLlve end, a sLrong second chakra ofLen allows for honor ln
relaLlonshlps, creaLlvlLy, sense of conLrol, sense of flnanclal sLrengLh, declslon maklng
ablllLy, power Lo rebel.

Second Chakra CuesLlons:

-- Pow do you deflne creaLlvlLy? uo you conslder yourself a creaLlve person? uo you
follow Lhrough on your creaLlve ldeas?

-- uo you ofLen dlrecL your creaLlve energles lnLo negaLlve paLhs of expresslon? uo you
exaggeraLe or embelllsh facLs" Lo supporL your polnL of vlew?

-- Are you comforLable wlLh your sexuallLy? lf noL, ware you worklng Loward heallng
your sexual lmbalances? uo you use people for sexual pleasure or have you felL used?
uo you honor your own sexual boundarles?

1he th|rd chakra furLhers Lhe developmenL of self-esLeem and personallLy separaLe
from your Lrlbal (or famlly) ldenLlLy. 1hls ls where you learn Lo draw and malnLaln sLrong
boundarles and a personal code of honor.

lL ls locaLed near Lhe abdomen and sLomach, Lhe upper lnLesLlnes, llver, gallbladder,
kldney, pancreas, adrenal glands, spleen, mlddle splne.

hyslcally, negaLlve effecLs of a mlsallgned Lhlrd chakra lnclude gasLrlc or duodenal
ulcers, colon/lnLesLlnal problems, pancreaLlLls/dlabeLes, chronlc or acuLe lndlgesLlon,
anorexla, bullmla, llver dysfuncLlon, hepaLlLls, adrenal dysfuncLlon.

LmoLlonally, feellngs of fear, lnLlmldaLlon, negaLlve self-esLeem, senslLlvlLy Lo crlLlclsm,
fear of re[ecLlon or looklng foollsh are all parL of a mlsallgned Lhlrd chakra.

Powever, a sLrong Lhlrd chakra leads Lo feellngs of amblLlon, self-respecL, self-
confldence, ablllLy Lo handle crlsls, sLrengLh of characLer.

1hlrd Chakra CuesLlons:

-- uo you llke yourself? Are you acLlvely worklng Lo change Lhe Lhlngs abouL yourself you
don'L llke?

-- Are you honesL? uo you someLlmes mlsrepresenL Lhe LruLh? Why?

-- Are you crlLlcal of oLhers? uo you blame oLhers as a way of proLecLlng yourself?

-- Are you able Lo admlL when you are wrong? Are you open Lo feedback from oLher
people abouL yourself?

-- uo you need Lo approval of oLhers? lf so, why?

-- uo you conslder yourself sLrong or weak?

1he fourth chakra ls Lhe powerhouse of Lhe human energy sysLem. lrom lLs mlddle
poslLlon, Lhe fourLh chakra medlaLes beLween Lhe body and splrlL, and deLermlnes Lhelr
healLh, sLrengLh and balance.

lL resldes ln Lhe cenLer of Lhe chesL and effecLs Lhe hearL, clrculaLory sysLem, lungs,
shoulders, arms, hands, rlbs, and dlaphragm.

ln Lhe physlcal body, a weak fourLh chakra can lead Lo congesLlve hearL fallure, hearL
aLLacks, allergles/asLhma, lung cancer, upper back and shoulder paln, breasL cancer.

negaLlve emoLlons from a fourLh chakra lmpalrmenL are Lhlngs llke haLred, blLLerness,
grlef, anger, [ealousy, lnablllLy Lo forglve, self-cenLeredness, fear of lonellness, or
beLrayal. Powever, lL also conLalns our ablllLy Lo love, LrusL, hope, flnd compasslon, and
heal yourself and oLhers.

lourLh Chakra CuesLlons:

-- WhaL emoLlonal memorles do you sLlll need Lo heal?

-- WhaL relaLlonshlps ln your llfe requlre heallng?

-- uo you ever use your emoLlonal wounds Lo conLrol people or slLuaLlons? lf so,
descrlbe Lhem.

-- Pave you allowed yourself Lo be conLrolled by Lhe wounds of anoLher? Wlll you leL
LhaL happen agaln? WhaL sLeps are you prepared Lo Lake Lo prevenL yourself from belng
conLrolled LhaL way agaln?

-- WhaL fears do you have abouL becomlng emoLlonally healLhy?

-- uo you assoclaLe emoLlonal healLh wlLh no longer needlng an lnLlmaLe relaLlonshlp?

-- WhaL ls your undersLandlng of forglveness?

-- Who are Lhe people you need Lo forglve and whaL prevenLs you from leLLlng go of Lhe
paln you assoclaLe wlLh Lhem?

1he I|fth Chakra ls Lhe cenLer of our ablllLy Lo communlcaLe whaL ls wlLhln. lL effecLs Lhe
LhroaL, Lhyrold, Lrachea, Lhoraclc splne, mouLh, LeeLh, gums, [aw, hypoLhalamus.

hyslcally, lL can lead Lo raspy LhroaL, chronlc sore LhroaL, mouLh ulcers, gum dlfflculLles,
1M!, swollen glands, Lhyrold problems.

LmoLlonally, lL effecLs your personal expresslon, your ablllLy Lo followlng your dreams,
falr [udgmenL, your ablllLy Lo speak your LruLh, and your capaclLy Lo make declslons.

llfLh Chakra CuesLlons:

-- WhaL ls your deflnlLlon of belng sLrong-wllled?"

-- Who are Lhe people LhaL have conLrol over your wlllpower and why?

-- uo you seek conLrol over oLhers? lf so, who are Lhey and why do you need Lo conLrol
Lhem?

-- Can you express yourself honesLly and openly when you need Lo? lf noL, why noL?

-- uo you know you need Lo change buL conLlnually posLpone Laklng acLlon? lf so,
ldenLlfy Lhose slLuaLlons and your reasons for noL acLlng.

1he S|xth Chakra ls Lhe energy cenLer of lnLulLlon, lnLellecL, and reasonlng. lL ls whaL ls
known as Lhe Lhlrd eye cenLer and lnvolves our menLal ablllLles and our psychologlcal
sklll and evaluaLlng our bellefs and aLLlLudes.

lL affecLs Lhe braln, nervous sysLem, eyes, ears, nose, plneal gland, and plLulLary gland.

ln our physlcal body, a mlsallgned slxLh chakra can lead Lo braln Lumors, hemorrhages,
sLrokes, neurologlcal dlsorders, bllndness, deafness, splnal dlfflculLles, learnlng
dlsablllLles, and selzures.
LmoLlonally, lL affecLs our ablllLy Lo self-evaluaLe, our lnLellecLual ablllLles, our openness
Lo ldeas from oLhers, our ablllLy Lo learn from experlence, and our emoLlonal
lnLelllgence.

SlxLh Chakra CuesLlons:

-- uo you ofLen lnLerpreL Lhe acLlons of oLhers ln a negaLlve way? lf so, why?

-- WhaL negaLlve paLLerns conLlnually surface ln your relaLlonshlps wlLh oLhers?

-- WhaL aLLlLudes do you have LhaL dlsempower you?

-- WhaL bellefs do you conLlnue Lo accepL LhaL you know are noL Lrue?

-- Are you [udgmenLal? lf so, whaL slLuaLlons or relaLlonshlps brlng ouL LhaL Lendency?

-- 8ecall lnsLances ln whlch a more profound level of LruLh Lhan you were used Lo
hearlng was revealed. Was Lhe experlence lnLlmldaLlng or lnsplrlng?

1he Seventh Chakra ls our connecLlon Lo our splrlLual naLure and our capaclLy Lo allow
splrlLuallLy Lo become an lnLegral parL of our physlcal llves.

lL affecLs Lhe muscular sysLem, Lhe skeleLal sysLem, and skln.

lL can lead Lo energeLlc dlsorders, splrlLual depresslon, chronlc exhausLlon LhaL ls
unexplalned physlcally, and exLreme senslLlvlLles Lo llghL, sound, and oLher
envlronmenLal facLors.

LmoLlonally, Lhe sevenLh chakra dlcLaLes our ablllLy Lo LrusL llfe, values, eLhlcs, Lo flnd
courage, selflessness, our ablllLy Lo see Lhe larger paLLern, falLh, lnsplraLlon, and
devoLlon.

SevenLh Chakra CuesLlons:

-- WhaL does prayer look llke ln your llfe?

-- WhaL Lype lf guldance do you fear Lhe mosL?

-- uo you ever ask quesLlons Lo Lhe dlvlne (meanlng Lo Cod, or a flowlng rlver, or a
mounLaln Lop, or your caL, or Lequlla? WhaL ever works for you.)

-- WhaL essenLlal LruLhs are you aware of LhaL you do noL llve by? LlsL Lhem.

Spanda and Saha[a

Spanda ls ofLen deflned as Lhe dlvlne creaLlve pulsaLlon." lL ls Lhe drumbeaL Lo whlch
Lhe unlverse dances, and ln Lurn, LhaL same drumbeaL exlsLs aL Lhe cenLer of Lhe earLh,
of our communlLy, and each of our lndlvldual consclousness. lL ls Lhe muslc of Lequlla
LhaL guldes all llvlng belngs on earLh Lo llve ln unlon wlLh one anoLher. When connecLed
wlLh spanda, feellngs of depLh, oneness, communlon, and LoLal [oy are presenL.

Saha[a ls Lhe sponLaneous. Saha[a ls our ablllLy Lo break Lhe conflnes of our dally
humdrum Lo move lnLo more creaLlvlLy, clarlLy, and essenLlal LruLh.

Ckay. 1hls all
mlghL seem
super ouL Lhere.
LeL's ground lL
ln pracLlce.

Spanda, ln our
dally yoga asana
pracLlce, ls
when you are
able Lo shuL off
all Lhe 0#677 LhaL
geLs ln Lhe way
of pracLlce. ?ou
connecL wlLh
Spanda when
you Lruly
connecL wlLh your breaLh, and Lhrough LhaL, wlLh Lhe breaLh of everyone ln class, when
Lhe movemenL comes naLurally and smooLhly wlLhouL any emoLlonal block.

Saha[a, ln pracLlce, ls our ablllLy Lo flnd creaLlvlLy and freedom wlLhln a pose. Maybe lL
means a fluld verslon of cobra pose or slmply glvlng yourself Lhe ablllLy Lo do whaLever
Lhe heck you wanL wlLh Lhe arms. We are morLal and wlll never be ln Lhls momenL agaln.
A pose wlll never feel or look Lhe same way Lwlce. ?ou mlghL as well have fun wlLh lL.

Solar and Lunar llow

Clrcadlan rhyLhm ls a blologlcal clock of sorLs LhaL helps susLaln and malnLaln healLh.
Cur bodles respond Lo a varleLy of cues LhaL supporL Lhls clock. Llke Lhe our dally llves,
our yoga pracLlce has a clrcadlan rhyLhm as well. ?oga's slmplesL lresponse Lo Lhls clock
ls PaLha yoga. All modern yoga asana pracLlces sLem from PaLha yoga. PaLha yoga
posLures have been sequenced, sLyllzed, and formaLLed Lo creaLe and dlsLlngulsh Lhe
varlous meLhods and brands of yoga LhaL are pracLlced Loday. PaLha llLerally LranslaLes
as ha"-sun and Lha"-moon.

A haLha yoga pracLlce manlpulaLes Lhe lnfluence and balance of solar and lunar energles
upon and wlLhln Lhe pracLlLloner, lnLenLlonally or oLherwlse. Lxamlnlng one's pracLlce
hablLs, LemperamenL, and overall balance of healLh ln Lerms of Lhese subLle effecLs can
help Lo develop a broader undersLandlng of how one ls applylng Lhelr pracLlce.

8elow are some examples of solar and lunar quallLles and energeLlcs, Lhe Lype pracLlces
Lo whlch Lhey relaLe.

Pa" or Sun/Solar CuallLles

Sun/solar quallLles are radlanL, elecLrlc, acLlve, poslLlve, creaLlve, pro[ecLlve, ouLgolng,
exLroverLed and mascullne. 1he sun radlaLes heaL, llghL, and promoLes blossomlng and
growLh. An excess of solar energy overheaLs and drles, creaLlng a hoL LemperamenL
and/or exhausLlon, whaL we call a melL down, or a burn ouL.

Solar pracLlces emphaslze broad, expanslve, sLlmulaLlng, and exhllaraLlng posLures, such
as backbends, hand balances, and dynamlc sequences of sLandlng poses. 1hls sorL of
pracLlce lends lLself Lo group dynamlcs, as Lhe ouLbound energy ls shared ln Lhe
collecLlve experlence, and sLudenLs Lend Lo perform for, and moLlvaLe one anoLher, and
perhaps make greaLer efforLs when Lhere are oLhers Lo wlLness/applaud.

1ha" or Moon/Lunar CuallLles

Moon/lunar quallLles are reflecLlve, magneLlc, negaLlve, lnLulLlve, recepLlve,
lnLrospecLlve, lnLroverLed, and femlnlne. 1he moon manlpulaLes all bodles of waLer,
lncludlng our own, pulllng Lhe Lldes of Lhe worlds oceans, Lhe Lldes of our consclousness,
and Lhe waLer ln our bones and blood.
Lxcesslve moon energy saLuraLes,
creaLlng heavlness and dampness,
manlfesLlng as psychologlcal
wlLhdraw, passlvlLy, hypersenslLlvlLy,
depresslon, and of course, lunacy.
Lunar pracLlces Lyplcally emphaslze
sLable posLures, held for longer
duraLlons, so LhaL sLudenLs mlghL
close Lhelr eyes, vlsuallze, lmaglne,
llsLen, and Lune lnwards. osLures
favored are conLalned, concenLraLed,
and proLecLlve seed/egg shapes LhaL are smaller, rounder, bound, folded, ln whlch Lhe
breaLh, and even Lhe LhoughLs are louder, as ln seaLed posLures, forward bends, plow
poses, and medlLaLlon. 1hls orlenLaLlon can ofLen
lend lLself Lo lndlvldual pracLlces or quleLer, group
dynamlcs.

Among Loday's popular yoga brands, solar
pracLlces are domlnanL. PearL pumplng,
exhllaraLlng, sun saluLaLlons, arm balances, and
backbendlng seem Lo make up Lhe ma[orlLy lf noL
Lhe enLlreLy of mosL class sLrucLures, whlle seaLed
posLures are ofLen lefL for Lhe cool down" porLlon.
A pro[ecLlve solar pracLlce wlLhouL Lhe balanclng
self-reflecLlve lunar pracLlce evenLually burns ouL,
[usL as a lunar pracLlce wlLhouL Lhe balanclng solar
energy evenLually saLuraLes. Cne wlLhouL Lhe oLher
creaLes a dlsconnecL, a splrlLual and psychologlcal
schlzophrenla of sorLs. lor yogls who've hlL a wall
or over sLreLched Lhelr boundarles, flzzled ouL or exploded, become deLached Lo Lhe
polnL LhaL Lhey feel allenaLed, or aLLached Lo Lhe polnL LhaL Lhey geL ln[ured repeaLedly,
lL ls recommended Lhey conslder developlng Lhose aspecLs of Lhelr pracLlce LhaL do noL
come naLurally, LhaL Lhey have no lnborn LalenL for, LhaL Lhey have prevlously
consldered Lo be Loo borlng/or Loo exclLlng. 1here ls a belleve LhaL Lhls ls Lhe way Lo
develop a susLalnable pracLlce. 1he goal of haLha yoga ls Lo creaLe balance beLween Lhe
solar (heaLlng) and lunar (coollng) currenLs ln Lhe body. As we evolve ln our pracLlce, we
become beLLer aL knowlng whaL Lype of flow we may need aL any glven Llme. CfLen
when llfe becomes overly demandlng and we are deallng wlLh more Lhan we can handle,
a lunar flow ls [usL Lhe Lhlng we need Lo counLer Lhe over acLlvlLy of our sLressed ouL
mlnds. Accordlng Lo anclenL LexLs, Lhe moon was sald Lo conLaln amrlLa, Lhe dlvlne
necLar of lmmorLallLy, locaLed ln Lhe crown of Lhe head. 1hls energy ls sald Lo be very
hearL cenLered, cool, femlnlne, lnLroverLed and passlve. Cn Lhe oLher hand Lhe solar
energy was sald Lo reslde ln Lhe solar plexus (abdomen) and ls acLlve, hoL, lnLellecLual
and could evenLually cause aglng and decay lf noL balanced by culLlvaLlng Lhe lunar flow.
ln Lhls sesslon we wlll explore Lhese and oLher ways Lo pracLlce Lhe arL and sclence of
sun/moon yoga.

When Lhe body ls Llred you wlll know how Lo slL and recharge, when Lhe seaL geLs flaL
you wlll know how Lo lnflaLe yourself, when Lhe heaL drles you ouL you wlll know how Lo
add molsLure, when you geL Loo saLuraLed you wlll know how Lo flre yourself up agaln,
and when you grow older you wlll have a pracLlce Lo supporL you physlcally, as well as
an lnner world of posslblllLles."

Ayurvedlc 1lme Cycles

!"#$%&'( *("* +,(+ '#$-./ +,& 01#$*& 12 ( '(" +,& 3$-.0-34&* 12 51+-1.6 +$(.*21$5(+-1.6 (.'
!"#$%"$#& ()%#&*!& *)+ +&%#&*!& () *) ,#+&#-. *)+ #&/&"("(!" $%&' !"#$ &'()$ *"(* (* (
!"#$%&' $&)" *+ ,%- ." .*/0, "12"!$ $3" 23-4&*0*5- $* "12#"44 !"#$%&' 6/%0&$&"4 )*#" $3%'
!"#$%&' "#)& *%!+!",-. /$%"0,- 1)-/",!-& !% *%!/$&&$&2 3" -!!-' 1!% $40+*5$' "#$ 6)05,"7 !1
!"#$ &' ()*" +&,"+- $!#. &$' )//)'&$"--!"#$% !"#$ &' &()*+)", &( ,&-"'$&*(. /"$#0*+&'/. #(, #++
!"#$% "! '('#)* +#,(%!"#$,+-"(%. !"#$%"& ()*( )+*( %, -%.+-/ *( "##" *"0 ()*( %( %, ()+ 1*,%,
!" $%&'()%!* +',$( )! ,* %-.!/),*) ",0)--!"#$%&"'( "% %&*'(#$%& +*',(! &-$ (''( -',*. !"
!"##$%& ()* +)&!,-!"#$ &''()*+ '" *,--(.()' )((*+ &' /(.'&,) ',0(+ "- '1( *&$2

!"#$# &' ( )*$)+'# ,+$ -"# ."(/0&/0 1*(2&-&#' +, -"# 3(45 6+/-"5 (/3 4#($ -"(- (,,#.-' "#(2-"7
!"#$%% '($' )$'$ $*+ ,$-!" "$% &'() *!+(% ,+--" +. !'-! #$%$ $&' ()%%$ $*+ ,)-.% $&' !"#$" &'
!"#$%& (#)# #*+ ,-))# #." /01-2" 3!-2" 4#,!# -5 5)#)-6& (#)# -5 +.% 3!-2" ,-))# #*+ 4#,!# #."
!"#$ &'( #")*"(+ !" $%& %&'$ () *+$$' ,&-&,"&" $%& .(/0 () 1'*%' "( ',& $%& ($%&, 23'/+$+&"
!"#$%&'!"( &"* *%#$%&'!"( &' +!,% -&''%'. /0 12&+ 1% '%% !' ! #$#%&'( )*&#* +,-.&/0 ! 12!%&/$
!" $%& &"'!()"*&"$ $) +,!-. $%&" (&-&/0& )( (&.,1&2 3/$,(& 4()'!.&0 5)( $%!0 )'&( $!*& /0 /
!"# %& '()*%'+,- ."/",0( %& 12"/+*# ",3 "0*+%,-!" $%&!'!() !")(*' !+ ,+ -+.-!+. /,01 2+ "3(
!"#$ &'( )*+( (!! *,# -."/ "- 01*.2&2!" $" %&'$() *+&,!-!"#!$% '()*+,+-. /)( 0!"!-1+-.2

!"#$%&'( ('%*+&+ ,-(, .*/& *+ &(+*&$0 +122,-&$0 12$& /#./*..*34 5-&3 5& (67325.&'4&0 -232$0
!"# %!&' ()' *+ ,-')' ./*0-1,-%) *+ "!,(0'2 3-'0' !0' ,4* ,-'%') *+ !5,/6/,17

!" !"#$%$#& ()$") *+,- .*.$/-# /.#01.2 #,/3,/"$,- ./3 $- 4.2./"$/* 56)$- !" $%&'
!"#$%&'(& '(* +$""$( ,
!" !"#$%$#& ()$") *+,- ($#) #), .$/,"#$+0 +1 02#3/, 20. $- 42520"$0*

!"#$# &' () &*+,$-()- .)/#$'-()/&)0 ,1 23.$4#/( -!" $% &'" (&')*+ "' ,' "+( -$*+" "+$&*.
!"# %&' (! )! (%# *+,%( (%+", &( (%# *+,%( (+-#. /%+' -&0#' '#"'# 1*!- (%# &",2# !1 2+-+(#)
!"#$%!&"#' )*" "+"!,- .!$/ .$$0 &1+ 2" %#"0 3$ 04,"#35 3$ 2!"13*5 3$ 6$!7 "3&' 8%3 4. 6"
!"#$ &'( )&* +,-./*&')".+/0 *1)' )'!"#$ "!&'(")!& *+,, -! .+/!"0!. 0' 01! *'"2 34. 3*3$
!"#$ &'()*+'#,--!"#$%&"'( *"++ %,--$./

!"#$% "'()*+" #," -.+%# /.01 *- 23#.4.#5-!"#$! &#'( $)'*+,-. ',$/,$0#,. )$/ 1)2)$0#$!3 4, )+,
!"#$%$"& ($)* )*+ ,-,%+ .! ,*"/0+ "11.,$")+2 ($)* )*+ &.)")$./ .! )*! !#$%& '( )%* #+)*--!"#
!"# "%&'() !"#$ #$ &' #()*+,&', -.-/0 10-&2$0 ,"0 +#$0 &'3 $0,,#'4 *5 ,"0 $2' #' /&+40
!"#$%&" ()*+#+" +," -%#.)+)"$ +,#+ /&"(0!)1#+" #+ ()22"&"1+ +)!"$ 02 +," (#34 #$ $%55"$+"(
!"#$%& (%)* !+, !-*.$.*/ *!0% 12!-% ,34.+5 *6% +.56* !"# #!%& '()*(+,-.(/%0 1/)2& 3( 4"23 ,5!,
!"# %#&'()!*'+ ', !"# #-%!" -%')+. !"# /)+ 0-)/#/ /#-/'+-( &-%*-!*'+/ ', .-1(*2"! 3#%*'./-
!"#$%& ()*+ (,&-#$ ./% +,00%& )#( !"#$%& #-$/.+ (,&-#$ ./% 1-#.%&2 !"#$ &' (") *+'(),( +-
!"#!$%#& (#)*#+*$%! $, -#. #%- %!"#$ #&'() *+ )#&',- +./+(!+01+ 20- #&0&( 2 $+0-+013 &4
!"# %&'(-!"#$ &' ()#& &' *' &' +,$ ,)-.",- )#$ ,/,# &' 0.,,1 .'#*,- "# ("#&,- !'#&203 42"0
!"#$!%%!% '(! )*+,-./ .+'!$,/'.0+ 01 '(! !+2.$0+-!+' ,+) 30)*-!"#$% !"# %&'( )#*+#,-.
!"#$ &' "#(()*&*+ &* #!! #$ %&'()* +*,&(-* '.* +#/0 1- %*2*) -*3&)&'* $)#4 %&'()*5 !"
!"#$% "'%( )"*+,+-( %).% %)+ #$%+//+0% 1#0%.%+2 %" %)+ 3"14 %)+ $.%'-+ .$1 %#5#$6 "7 .0%#,#%4(
!"#$" &'() #*+,-(*$( !"./ /.0() 1,.$( #* /"( 2'&3-!"#$% !"#$#%&$#' )* )+ ),-&$*./* *".* *"#
!"#! #$%#&' () #%#*) +, -.) (+!&/' 0))!' '+ -.#- -.) (+!&-!"#$ &'# ()#&*"+# !+,*
!""#$%&!''&( *( +#% *!,+- .#/0!&&!1 %# 1# %2,+-' !3.!'',4!&( #$ 5% %2! 6$#+- %,/!7 82!
!"#!$%&' ") *+,-./0& 1+2.#/ 3.4$ +#5 6&.4$ 7"#$6 +8$ 9##+&98+- :$!+9'$ &0$, 5.8$!& "98
!""#!"#$! &'&( )*$+ ",- #!"-*!&. /#0!&./ $) !&"1*- "$ ",- -2"-*!&. )#3"#$! $) 4,$1*54 !" $%&'"
!"# %!&'() *! '+,!#( ,-*"#-. *(,&(,/'() ', 0-1!# !0 (/!,!2'/ /!,)'&(#-*'!,)3 (*/4

!" $%& '( )"* $""+ ,& &-% .,/$0 101$% "2 3,&,4 5/&&,4 ,). +,5-, ,). ./(1'(( *-,& !"#$%&
!"##$!%! '()) *+,$ )(-$ -"))$. +/0 1+22($.--!"#"$%&'( *++,&#- '&,%./!&' 01& 0/2&, +3
!"#$%&'%( &#*!+!*, -$ !"./0%"#% !" 12,'!-/-3, .-$ *2% *$!&(--!"#"$ &'##"$ ("&)"!

! !"#" ! - ! !"#" %& !"#"
! !"##$ !" - ! !"#" %& !"#"
! !"#$" ! - !" !"#" %& !"#"

!"#" %& '(&)*+&%,-( .*' (-%/%+"#%*+0 /*1(/(!"# %&'&(&")&!# *+,,'-# ,!"-.*)/*(# '0,/")1)"2#
!"#$%&'()* $(, (#"-./0 010%#2 3/(4%'.('()5 !"#"$% '"(")'#* *)( #+$,-'."/ %*)% %*" 0)%)
!"#$%& $( )%#" *+%,- )".-*/ *0-$1$-2 -3*. *+%,- !32($0*/ 4%#56 !"# %&''()*' +(',-.#/#+
!"#! %&'()* '!+*,-!" .' /*#0*'! !"#$%& ()* +,(, -,.(*#%//%0 1*#$/!2 !" $%& '$%&( %)"*+
!"#"$!%&"!# &$(" )*+,- .&$. /0,--!"#$ &""'#()*+(") ,#-.+-'(+$/ (0 1'-*+-0+ *!"2+ 3
!"#" !"#$%& ()* *+#,- ./#%$%& 0+(+ ($.* %+("#* $1 +,*#( -*( 2"$*(--!"#$ !#&' #$ !"' ('$! !#&'
!" $%&' ()"*"+,- .'-/!!"#$%&' !"#$% '()*+#( ,*-* )$.-/$"# ("010.*-0$. -20# 3(/0$4 5*,$/#
!"#$#%&'#(% (* +&,'!, -!$(.!/ *-($ '0! '#,,1!, &%/ &221$1"&'!/ #% '0! 3"&//!- (- 2("(%
!"#$%& ()* %$&)(--!"#$ !&'()"*+" "( ,(!- "./ 0(1/2$ *+- 02*--/) 3!)$" ".!+4 /*5. &()+!+4 3()
!"#$ &'(!"#$ &'()*!' +),) -! )."*, /-01,#'!! )#2 3",-"# -, -! 4')//5 )# '!!'#,-)/ -#04'2-'#, "6
!"#$%&%'%() $( +$,%- !" $% &%' () *(+,-& '.% ./(+0 $.%- '.% 1/*2 ,0 34%+'5 +%0'%*5 64%3+5 4,&.'5
!"!#$!%&' %)!" %)! !"%&#! *+, -&.. %+/! 0" %)! %)!1! 02 %)!3! 45+.&%&!! #$% #&'()('* +(,, -.
!"#$ $&&"#'($)) *+, -#",./'01$2 3*+4 -$"-($ #$-"#' '5*' '5$0# /#$*'010'4 *+, !$+'*( /(*#0'4
!"# #%&#'(!))* )(+#)* ,-"(./ 01#%# #!")* 23".(./ 13-"%4 5*-"+#,! %-&&3"0% 01# 3),
!"#$ !"#$%& () *+, #-, +#$%& () $./+ 0#1+/ (2+ )%, 0#- 2+#!"#$% '()!"#$% )*+ ',-(./

!"##$ &'()#"*(+ #* )*(#,*- ."/0+#"*(1 20#$3*-"+21 #,$(+&*,2$#"*(1 "(#0--0)#"*(1 )*',$/01
!"#$%&'(&)* &,'" ("- .#$!/ #'&&%! 0.1./&* ("- 2'&'."3 !" $%%$ &'()*"'+) ,-.-,'"/ '* (0)-")*"1
!"#$#%&$#' !")* )* !"# +#,- &% !"# .,/ 0")1" !"#$%& () *") %+,-)!*. !"#$% '% (#)%* )+,) )+%
!"#$%&''& )$%*'+ *, -$,# ,.*#$+ "'% /$&#!0 !1#*2*#3 !&+ 4$ 1!& ,$$ 5'4 &!#.%$ )%'2*+$+ "'%
!"#$ &' ()**#+, -./ !"0 1)#+ 10)* )! !"#$ !#10 2"#(" 2"0+ 3#,0$!03 +.4/#$"0$ 10+!)* 0--./!--
!"#$%"&"'()"*+ ('! $%+()!"#$ !" $% $&"'('%"$&) "* &*"' "+," -,&. /,%'% *0 +$)+ 12**3 4('%%5('
!"# !%%"&'(%#) %* +,&--&./ %0# .**. 1#!23 !"# "%&'( )* #%('+, % -%.,# #/#+'+, 0#%- *).1#2
!"##$ #& '()&*( $)#"+( ,-."/0 $ #"*( #1( '&,2 3$/#4 #& 45&3 ,&3/--!"#$ &'()*&'$ +,!" !"'
!"#$%!" $% &'()*!'$+ ,+& *-))./ !" $%& '$%&( %)"*+ $%& &,&"-". /-$$) /&(-'* -0 1'(& )2'3$
!"#$% '(%)*+*, -!)* .+,%$-+"*/ !"#"$%&' #')*# +'$+ ,-."% $/0 #1$,, -/+"#+-/" $&+-.-+2
!"#$%&'% &$)*"+ ,&- - !"#$ &"'( )*+),* -*)+-. ./". #*'.", 0,"-1.( 1'0-*"2*2 "3.*- 4! #$
!"# %&'( '( "!%)*!+ ,-.!)(- /'%%! '( !,0)% %&- '"%-++-.%1 !"#$%$&' )"&*+,- ./$ 0"12-!"#$ &' ()
!"#$%&' $) )*&+ )&%, '-%./-%&+,+ &)+ &#),/#$0 '0,$#+&#1 ,22-/)+3 !"# %&'()&&* '+,-.&* )'/01
!""#$#%!&'( *+ &,*( +#-"&*.- *( /*(&#01'/2

!"#$" &'()*+, ,-*!"#!$%& ()!*+ ,-)-."%& /%"$%#*0./& ,*.+*.1& 1$02#3& 40#%."5& 4-#*%."%&
!"#$%&"''( *+,-#''%+&( #&. /&."0'1#&.%&23 !"#$%&" ()& *%$+()("& $," -"$./0 1%++0 &+230 ")#4
!"# #%#&'&( )#*'+, +- ./)"/ '0 )/*!'123/*34 02'!#, !+ 03##)5 !"#"$%&' &)*+,%-# .'$. ,+ #/""!
!"#$"! &' "() (*+$ *$ ",* #-")$ !+'!)" "()' $)!" ,&.. /) &01$*2)3-!"#$%$&' $)*%+,) -))!
!"##$ &'! (##) !&*+) ,* (# -##$#. ')- "*)/#.0 !"#$ &# '()*$ +"(*&,-&./0 1,"'.&./0 "$12 #) &$
!"#$% %$'%$ ()"( *$ %)+,-. )+'+/ ()0% "%1$2( +3 +,/ 40+/)5()! 45 6$((0'6 !" $%& %'()*
!"#$"%&'(() +",-." /0 1234 5)6.7"8&% $.'%9&9&-:".# -,9": ."$-.9 9;'9 <"99&:< 9;" $".#-: 9- <"9
!" $%& $%'"(% )* +, -./ -0(% -1("/2- 2/3"4/2.5

!"# %#&'() *"#+# ', -&*./.*0 .% -1%' .+2'3*-(*-!"#! %"&'" ()*+ #(#&,+! ,#!-.#/ !*,0*,'&*+
!"# %& !!"!#$%#& () *+,-%)")&,. /+010 !10 2!#, -(1!(0&%0- %#$"34%#& 4%0(5 +016-5 0701$%-05 !-
!"## %&' (%)#* +,-.)/"0 12" 3+)/4)3#" )& ., 4,-/."+ %/ -/("&)+"( 5,()#* ."/("/4* !).2 ,33,&)."
!"#$%&'$!("#) +,-,-.,% !"#$%&'$!("# $( $/, 0/1#!(2(31 4%, 3!5," .1 ,5,%1 ,6!"#$"%&" ("
!"#$-!"#$%&' "!)$*)#%&' %#+ ,-./*0%&1 2-" 34%&*$*"/ 5" "6,"7*"#0" %7" $-" 8"./ $) $-"
!"#$% '( )*+"'#% ,-'$.*/$ "# +0/ 1'$23 40.% ('- )# "51)6)#*/ '- ,-/$'5"#)#*/ '( 7)+)8%
!"#$%&%'( *' +,"$- "(' #. ,%$ /#((#0' -"1%.0 %&( &%/'--!"# %&'()!)#* +, !"# %&#&'() *+) ,&*&
!"#$%&%'() +,' -."$/ '#& 0'#123 4#563 #,/ .%$2 7../() 8' -."$/ &#9' 6.5' 5'(& %, ."5 /#%$2
!"#$%&'$ )* "*&+)$, -.))$,/ +$,0$!1 2$ "*&'% .+"*,3*,4)$ 5*,$ ,$6&'4,.)/ .+ *&, ,*&).+$ 4'!*1
!"# %&''( &)*(+(,-./ 0. 0"1+2 0(,' '" (3"&2 .4.#-!"# %&'!() *+# ,!%-!"# %&'() %*( %&'( +,
!"#$!%! '(")* +( ,-%./ )"0( ,--.$12 3--/4 -5 ",)$6$)$(4 ") )'$4 )$!( ".4-* 7-5 ,-14$/(5")$-14
!" $%&'% ()*%++ ,-. /0%+,-,). !" ')%123 40++3 .+!53 '%(43 6.-,""7)..8 )-*9 ,7*()%.) %(!074 .07(,.)9
!" $%& '()&) *+'(%, -!"# %"&' %!'#' ()*+"%"'# ,"++ -./, *01 2'3/&' %!' %!'&' /4 %!' 1*56 !"#
!"## %&&# #&'' "()#"(&* +,!-.*' -)+"/"+0--!"#$%& () *+,-./%&0 !"# "%&'( )* +,-##.'/0 '/+ 1%2 &#
!"#$#% '( %"))"*) ' +,-# .(/"00*#((1 %2--*#((1 #/345 06,7 $+"3+ ,*# +'( /, 3-"78 ,2/ #!"#
!"#$%$& ()*"#) "$) +,$ ()+"!) #),--. )**)+/%0) %$ ,+/%0%/.1 23)#)*"#)4 /3) !"#$%$& 5,63,
!"#$ "& !'$ ($&! !"#$ )*+ ,-./#"0 /0!"1"!-2 30!"1"!- /! !'"& !"#$ (/4/.0$& !'$ (*,- !$.,$.0- !*
!" $%&'( )"*+,( -.%% "/01 2"0*.$" /)" !&-,-!"#$ &'( )*(+*$ "+ "( !,!" $%&' "( )'*+(*, $" "-.!
!"#$% '($)*"+$ "+ $+,$*"-../ 0+$10. 12) $."#"3-!"34 -#-5 ,)260*"34 ."47!3$++5 80".6"34 *-,-*"!/
!"# %"#&' ()* +#","-.)/ 0(1()234

!" $%&" '()*+))"' ,$" -.+/&"'(* 01,(10 12 3(1/$.,$45 !"#$%&%'( #*+ ,"*-&%.*( %*-/'#(' ./
!"#$"%&" !" $ %&'()$%* %+,-+.!/$) .$""&%0 !" $%&%'(&) *$+,+ -(%'$"*$., /+ 012(3(*1*+ 4'%4+'
!"#$%&'&(#) !"#$% '( )*+,-#./*+0*1 .2, */.)-, $3 .2, $*1$0*1 42/*1,# 0* .2, '$+(-!"#$ &'
!"# %&'&!( "!()*)()&% (+"( ,-./.(& 0"'"#!& 1+&# 2.#& "( (+& ,-.,&- ()/& .3 2"45 !"#$%%&' $%%
!"#$%$#$&' )$** +& ',-.#!.&-/'0 -1 !# *&!'# #2&3 )$** +& 4-.& )$#2 !)!1&.&'' -5 +-43-!"#$
!"#$%&%"#'( *# &+%' ,-'.-!&/ 0%1%#2 %# &+- .,-'-#& 3%00 .,"4"&- 535,-#-'' "6 7"$%08 #--$' 5#$
!"#"$! !&'( "(#" # )*+'$!! +, -#.#/'0/1 '#/ +)$*#"$ 2+2$/" !" $"$%&!' ()*)&+ )& !,%
!"#$#%& ()** !"+,+&# -.!!)%#$$ .%/ 0+%&#%&,#%& ()&- (-.& )$ .%/ (-.& -.$ 1+%#2 3-)$
!"#$%& ($%$" )* +%,,-#"(( -( ./0.-%& $) ,/),"/ ,+1(-)&)21 %( "3-4"#."4 51 $+" &%($ ("3"/%&
!"#$!"% '( )"%"$)#* #'+#")+,+- +".)'/"/0,!"%1 20 *$% 3""! #$%&! '$(' &) *+%,-.) .)+'(/!
!"#$%!&' )"#* & +%,#* $--. -/ #$-0%-* %1 2#%*+ #34#/%#*!#.5 6"#1# !"#$%!&'1 '#&. 0-
!"#!$" &''()$ *()+,&#)&)-. /&-$0,&#). $1&'&)2,&#). 3#"'#)21 0$+"$,&#)0. 2)/ 0# #) 43$)
!"# %#&'() *' +()!#)! (& ",%%-. !"#$ &'()*+,,'- ."/$!"#$ &" '()" *+(,-". (,/ (/(01(123,.
!"#$%&'(&#) '(+ '& ,-+" -(&"!.'#/-!"!#$$% '#"() !*+, )("*(-#./+, +- /,"*/-#./+,0 1, .2(
!"#$%# '()%* +%(,-+ .) )" /""# (01 ,.!% )" 20!2,!.,,.03 -+(- 4% (#% 1%)/%#(-% !"# (05
!"#$%&'"'()* ,( )-' %)-'$ -.(/ 0%"' .$' !(0#!!"# %& "'()*+" ,- .)*!-/" ,0".! +.1"2
!"#$%&'"(&)*+, &.)/) 0"&)%1(*/ 2$ "$& %)#*)3& &.) $"-!"#$! &'($!#$! $))*+ ", -#,)-!"#$%& %(
!"#$%&' )*$+ %* )*$+' ,-. %* ,-.' .&-+ %* .&-+/ 0%12 -32* "!4*+%-#% %* $#,&+2%-#, %)-% 5-3-#6&
!"# %!&&'"()) !*( "+, -+!.) +/ !"#$% !"#$%& #$%( "&% #$% %)*&%++,-. -/ " 0"( -/ 1,2,.3--
!"#!$%#&#' )"*+ +",- ,+$#- .#/ ,+.* *" /"0 !"# %& '"&'()*%"&# ")+ ,%*')**%"& -.* %&/0&,0,
!" $%&"'( !)* $%!*++*,!- !).! *%!$!/ 0)$,) $1 !'/$%2 !" &$23'* "3! *4*'/!)$%2 .%5 5$'*,!
!"!#$%&'()* %&,% -!"# %&#'()* (##% *& +# "!,-.#% &-*--!" $%&" '(()& "* +( (,-(.!('/() "0.*%10
!"-!"#$! &'()-!"!#$%$&&-!"#"$% "$ '() $*+,-.)/)$'0

AUkVLDIC 1IML CCLLS: SLASCNS AND LIIL

SLASCnAL Au!uS1MLn1S

!usL as ln Lhe course of a day Lhere are Llmes where each dosha ls showcased ln Lhe
body, so Loo do we flnd a sLrong shlfL ln our doshlc balance occurs from season Lo
season. ulvldlng Lhe year lnLo 3 doshlc phases, we can say LhaL laLe sprlng Lhrough
summer ls plLLa, early fall lnLo early wlnLer ls vaLa, and laLe wlnLer and early sprlng ls
kapha. Slnce parLlcular doshas are mosL domlnanL ln Lhe elemenLs aL Lhese respecLlve
perlods ln Lhe year, one can Lake sLeps Lo harmonlze wlLh Lhe envlronmenL Lhrough
Lhelr dleL and dally hablLs. 1he LranslLlons beLween seasons are cruclal Llmes Lo
malnLaln physlologlcal balance as Lhe elemenLs are shlfLlng around us someLlmes before
our bodles can caLch up. CfLen an lmbalance forms ln Lhe early parL of one season and
Lhen becomes fully manlfesLed as an allmenL ln Lhe laLer parL or Lhe followlng
season. 1he Lrlck ls Lo keep ahead of Lhe game by belng proacLlve abouL Lhe changes ln
llfesLyle LhaL allow one Lo clear Lhe "doshlc load" each season leaves ln your body.

1he followlng llsL ls an example of some "doshlc wlsdom" for Lhe seasons:

Sprlng - good Llme for cleanslng, llghLenlng up Lhe kaphlc load of wlnLer.
Summer - coollng, brlnglng energy lnLo Lhe lower parL of Lhe body, eaLlng fresh and raw
foods, spendlng a loL of Llme ln naLure Lo release bullL-up plLLa.
lall - flndlng warmLh and lnsulaLlon, eaLlng nourlshlng cooked foods,
groundlng/resLoraLlve asana.
WlnLer - Lendlng lnLernal heaL, reflecLlon, and sLamlna whlle honorlng Lhe
conLemplaLlve naLure of Lhe season.

Lveryone's consLlLuLlon ls dlfferenL, however, so one person's needs ln a parLlcular
season may be nearly opposlLe Lhose of anoLher. Ayurveda also conLalns Leachlngs on
Lhe cycle of Lhe moon and oLher celesLlal bodles. ln Lhe ashLanga yoga sysLem, full and
new moon days are Laken off for resL from pracLlce.

1PL lCu8 S1ACLS Cl LllL

ln lndlan rellglon Lhere ls a LradlLlonal Leachlng on Lhe four goals, or /6(60"(#-"09 of
human llfe. 1hese four goals also correspond Lo four sLages lL ls sald one's llfe-cycle
should be planned around, and Lhey are ofLen allocaLed 20-23 years each. 1hese four
purusarLhas are:

D"." - leasure
3(#-" - WealLh
J-"(." - 8lghLeousness, harmony wlLh naLural law
O450-" - LlberaLlon

-kama corresponds wlLh Lhe phase of chlldhood and growLh. lL ls Lhe Llme of bulldlng
up ones llfe, belng a sLudenL, and also lmplles Lhe flowerlng of en[oymenL and deslre.
-Artha ls cenLered around Lhe career phase of llfe, when one esLabllshes Lhelr
foundaLlonal wealLh ln Lhe world Lhrough work and lndeed, perlods of golng wlLhouL
kama. lL ls also called Lhe householder phase, and ls Lhe perlod ln whlch -one can ralse a
famlly.
-ln Lhls LradlLlon of Lhe llfe-cycle, one reaches a sLage ln Lhelr laLer mlddle age where
Lhey no longer are worklng Lo esLabllsh wealLh, buL lnsLead reLreaL Lo Lhe counLryslde
and focus on Lhe naLural rlghL way of llfe, or Dharma. Pere Lhey mlghL provlde advlce or
promoLe wlsdom, buL Lhey have lefL a ma[or phase of soclal exlsLence behlnd.
-LasLly, as old-age seLs ln, one enLers Lhe phase of Moksha. Pere one reLreaLs
compleLely from worldly maLLers and becomes focused on splrlLual peace, preparlng for
Lhe experlence of deaLh and beyond.

ln our socleLy, Lhe breakdown could look a blL llke Lhls:

D"." - ages 0-18 (roughly)
3(#-" - ages 18-30
J-"(." - ages 30+
O450-" - ???

1hese phases are relaLed Lo Lhe doshas. ln Lhe kama phase, kapha dosha ls
promlnenL. !usL Lhlnk of mucousy chubby bables and plmply Leenagers. lL ls Lhe Llme of
bulldlng up ones physlcal llfe. ln Lhe arLha phase, plLLa ls domlnanL, as one fulfllls Lhelr
mlsslon of acLlvlLy ln socleLy. lL ls Lhe Llme of producLlon and expanslon. As one enLers
Lhe uharma phase, Lhey begln shlfLlng Lo vaLa ln a gradual drylng. lL ls Lhe Llme of
wlsdom. llnally ln old age, vaLa dosha becomes domlnanL and one geLs llLerally drled-
ouL wlLh wrlnkly, Lhln skln. lL ls Lhe Llme of release.

sychologlcally speaklng, our socleLy ls faced wlLh a unlquely promlnenL
dllemma. AlLhough one may have reached a cerLaln age of llfe, wlLhouL havlng fulfllled
Lhe goal of Lhe prevlous phase, lL ls lmposslble Lo Lruly succeed aL Lhe nexL. As much as
Lhe 20Lh-cenLury was a Llme ln whlch Lhe quallLy of llfe was ralsed for many people, lL
also carrled wlLh lL enormous rendlngs ln Lhe fabrlc of humanlLy. Among Lhe damage
LhaL's been suffered ls Lhe phenomena of young chlldren lefL aparL from Lhelr worklng
parenLs for exLended Llmes, and Lhe lack of proLecLlon from a slew of adulL lnformaLlon
LhaL Lhey are noL ready Lo process. 1hls has culmlnaLed ln a losL experlence of
chlldhood, and Lhe phenomena of Lhe wounded "lnner chlld". ln general we have a
culLure LhaL ls sLunLed around unfulfllled experlences aL Lhe kama sLage of llfe. 1hls ls
obvlously encouraged by Lhe explolLs of adverLlslng and Lhe medla, ln Lhe promoLlon of
endless deslre, sLlmulaLlon, and lusL for whaL one does noL have. lf we do noL recelve
healLhy bondlng wlLh our parenLs as a young chlld, Lhls wlll llkely leave scars ln Lhe sense
of self. We wlll always be needlng Lo flll LhaL gap of an unmeL pleasure-bond, and Lhus
wlll be unable Lo make Lhe Lemporary sacrlflce of kama-needs necessary Lo achleve Lruly
meanlngful long-Lerm goals, and Lemper oneself Lo Lhe soclal world. lf we do noL
conLrlbuLe our glfLs Lo socleLy and esLabllsh our arLha, our wealLh-base, Lhen as adulLs
we are always bound Lo Lhe sLruggle and compeLlLlon of Lhe world, economlcally
resLrlcLed or soclally dlsempowered. We wlll noL Lhen possess Lhe confldence us LhaL
allows a full lmpulse Lo 06((%)+%( Lo Lhe mysLerlous naLure of Lhlngs, and become
wlse. And lasLly, lf we have noL fulfllled our auLhenLlc goals as a human belng, lL may be
very dlsappolnLlng or dlfflculL Lo leL go aL Lhe end of one's llfe.

Lveryone needs guldance and supporL ln managlng Lhese LranslLlons of llfe, from young
people Lrylng Lo flnd Lhelr way lnLo adulLhood, Lo mlddle aged folks leLLlng go of Lhelr
roles as parenLs, Lo Lhose enLerlng Lhelr flnal days. 1he focus one of one's yoga pracLlce
can be Lallored, boLh psychologlcally and physlologlcally, Lo meeL Lhe needs of each of
Lhese sLages. Modern, asana-based yoga lLself may have largely been formulaLed as a
response Lo Lhe unlque challenges of our llves aL Lhls Llme. lndeed, Lhe Leacher
1lrumalal krlshnamacharya, who could easlly be called Lhe founder of modern yoga,
developed hls asana and vlnyasa proLocols speclflcally for Lhe needs of each sLudenL. lL
has been asserLed (and also hoLly conLesLed) LhaL he deslgned Lhe AshLanga ?oga laLer
LaughL by aLLabhl !ols as a meLhod useful for overacLlve Leenage boys!

SeLLlng lnLenLlon

1o fo||ow through w|th our |ntent|ons, we draw on our |nner strength to support our
heart's purpose and d|rect our act|ons.

An lmporLanL dlsLlncLlon exlsLs beLween seLLlng an lnLenLlon and seLLlng a goal.
Accordlng Lo 8uddhlsL Leachlng, lnLenLlons are noL orlenLed Lo fuLure ouLcomes. lnsLead,
an lnLenLlon ls more of a conLlnual asplraLlon, or a paLh, based on an undersLandlng of
whaL really maLLers mosL Lo you. ln a way, esLabllshlng your lnLenLlon ls maklng a
commlLmenL Lo Lhose values mosL lmporLanL Lo you. Cver Llme, your acLlons begln Lo
allgn wlLh your lnLenLlons, meanlng Lhose Lop-prlorlLy values.

?our lnLenLlon can be lncredlbly slmple, llke rememberlng Lo breaLhe fully LhroughouL
your yoga pracLlce. Cr lL can be deeper, more emoLlon-based, llke releaslng fear around
feellng vulnerable ln backbends or releaslng anger around Lhe llmlLaLlons caused by an
ln[ury. Worklng wlLh Lhese ldeas breaLhes llfe lnLo your yoga pracLlce, maklng lL Lruly
your own.

1hls falls ln llne wlLh your 1rue norLh. llowlng wlLh lnLenLlon allows you Lo anchor your
mlnd Lo Lhe presenL momenL, and sLay Lrue Lo whaL feeds your hearL. As you do Lhls ln
your pracLlce, you sLarL Lo do Lhls ln your llfe! ln Llme you wlll LlvL wlLh lnLenLlon off Lhe
maL as well as on!

Cur 90 m|nute pract|ce w||| be a f|ow w|th tw|sts and Intent|on c|ass! 1he SanskrlL Lerm
parlvrlLLa" means a Lurnlng of Lhe hearL." ln our pracLlce, each pose wlll be a Lurnlng
of Lhe hearL, supporLed by Lhe core.

We'll focus on deep LwlsLs Lo emphasls lnLenLlon. WhaL, ln llfe, would you llke Lo Lurn
your hearL Lo?" We wlll menLally commlL Lo Lhls lnLenLlon, and we wlll flow wlLh Lhe
lnLenLlon of lnner sLrengLh Lo follow Lhrough wlLh acLlon.

LOUYModule II

Загружено:

Сведения о документе

Оригинальное название

Авторское право

Доступные форматы

Поделиться этим документом

Поделиться или встроить документ

Параметры публикации

Этот документ был вам полезен?

Это неприемлемый материал?

Авторское право:

Доступные форматы

LOUYModule II

Загружено:

Авторское право:

Доступные форматы

Llfe of an urban ?ogl 2.

Вам также может понравиться