This slow moving, deep exploratory class provides the student with the underlying basics of how a vinyasa practice works. Vinyasa is a method of practicing asana (physical poses), where the asanas are presented in a sequence, flowing one to the next. The practice focuses on aligning one’s breath and spiritual intention with movement. The class follows a set sequence of asanas but is presented at a slower, more relaxed pace than in the Spiritual Warrior class. There is only minimal focus on basic alignment, the main emphasis being on breathing while holding asanas as well as on transitioning into and out of asanas gracefully and safely. Beginner Vinyasa classes provide a good transition for a beginner student from Basic classes to the Spiritual Warrior or Open classes and provide an opportunity for a more advanced student to refine their skills through a more detailed exploration of the asanas presented and how they can flow together seamlessly by means of steady paced ujjayi breathing. This class is suitable for beginners, but open to all levels of practitioner.
Because the teacher will be talking almost continuously to keep the breath pace steady, and the student will be focusing on listening to their own breath and silently counting to themselves, music might be a distraction in this class, so the teacher must choose music wisely or choose not to play music during most of the class. Teaching from the Focus on the Month is not required in this class, although a teacher may choose to read a line from the FOM or relate some teaching from the FOM if it is applicable to the setting of intention or any other part of the curriculum. The set sequences that form the curriculum should be followed in the order given. The detailed instructions should be used by the teacher as an outline; every point should be covered, but the teacher has leeway to improvise as long as they emphasis the vinyasa aspect. Even though this class has a set sequence it is not like the set sequence in the Spiritual Warrior Class, where every breath is accounted for. The Beginner Vinyasa should be presented in a more relaxed way, providing time to help the students understand how to move with the breath and how to do it on their own without the teacher calling out every single breath count. The teacher should not be expected to give too many hands-on assists in this class, as it could distract the attention away from the breath flow. The teacher is free and encouraged to demonstrate. If the teacher feels the students need a rest period, they should bring everyone into child’s pose, relax and then continue (even though child’s pose might not be in the prescribed sequence at that point). There are also a few asanas that can be viewed as optional; these are marked with an asterisk. So if the teacher wants to spend more time on, for instance, Surya Namaskar, they can do that and leave out the optional asanas.
Class Sequence:
1. Chanting to set the intention
2. Explanation of vinyasa
3. Instruction for ujjayi
4. Cat/Cow
5. Extended Cat/Cow*
6. Adho mukha shvanasana
7. Bhekiasana
8. Chaturanga variation
9. Divers Stretch*
10. Uttanasana
11. Surya Namaskar
12. Simple side bend
13. Trikonasana*
14. Virabhadrasana II*
15. Virabhadrasana II to Trikonasana*
16. Straddle forward bend
17. Paschimottanasana
18. Janusirsasana
19. Ardha matsyendrasana
20. Table Top
21. Ardha shalabasana*
22. Shalabasana
23. Ardha urdhva dhanurasana
24. Reclining twist
25. Salamba sarvangasana/halasana/matsyasana OR viparita karani
26. Shavasana
27. Meditation
28. Closing prayer
1. Chanting to set the Intention
While in a seated position chant: OM Lokah Samastah Sukhino Bhavantu – May all beings everywhere be happy and free, and may the thoughts, words and actions of my own life contribute in some way to that happiness and to that freedom for all. OM Shantih Shantih Shantih Hari OM
2. Explanation of Vinyasa
Vi= sequence + nyasa= to place in a special way. There are three basic components to a vinyasa practice: asana, breathing and intention. A series of asanas is linked together in a flowing form by means of the breath and intention. Just performing asanas won’t necessarily result in yoga—the attainment of happiness and freedom. But if your intention is to contribute to the happiness and freedom of others, then your asana practice will eventually but inevitably bring you to your goal. What you are thinking while you are practicing will determine the result of your practice, so do your best to remember throughout the class your selfless intention which you expressed with the mantra Lokah Samastah Sukhino Bhavantu.
3. Instruct Ujjayi
Let’s bring our attention to ujjayi breathing, because the best type of breathing for a vinyasa practice is ujjayi pranayama. Ujjayi is a Sanskrit word that means “victorious breath.” Sit up straight and breath through your nose. Teacher starts by instructing simple samavritti breathing: Equalize the duration and volume of your inhale and exhale; make your inhales as long as your exhales. Breathe only through your nose. Take 4 counts to inhale and 4 counts to exhale. Everybody exhale and begin: Inhale, 2, 3, 4, Exhale 2, 3, 4 (teacher continues for about 3 more rounds). That type of regulated breath brings calmness to the mind, do you feel that? Then the teacher instructs students to exhale through the mouth as they whisper “Ha”—for about 4 rounds. Then the teacher instructs the students to close their mouths and make the whispered sound of “Ha” as they inhale and exhale through their nose. Try that for a couple of breaths. (Give students a chance to practice.) Now we are going to add one more component: mula bandha. Mula means “root,” and bandha means a “lock” or a “regulator.” Mula bandha is done like this: take your awareness to your pelvic floor, the space between the anus and the genitals. There is a group of muscles there. Contract those muscles, hold and lift upward. For women it will be easier to focus on contracting the vaginal walls, and for men contract the perineum, the space between the anus and testicles. Practice for a few moments: contract-lift-hold, then release, contract-lift-hold, then release…. Contract-lift-hold, then release. Now contract-lift-hold, but don’t release. Hold the lift while you breath in and out. Let’s practice while I count the breath pace for you. Everybody exhale and engage mula bandha, Inhale 2,3,4, exhale 2,3,4, inhale 2,3,4, exhale 2,3,4. Try on your own. (Give the students a few moments to practice). This is ujjayi pranayama.
We are going to go slowly through a series of asanas, learning to practice vinyasa. Don’t be too concerned with trying to do the poses perfectly; in this class the breathing is more important. You could even think of the practice as a breathing practice. Do your best to maintain mula bandha while you are inhaling and exhaling. The chances are you will probably forget, but that’s normal. Just keep practicing, eventually you will remember.
4. Cat/Cow
Come on to your hands and knees. Make sure that your knees are right under your hips and that your wrists are directly under your shoulders. Fingers should be facing forward, press your index fingers down, straighten your arms and do your best to keep them straight.
Inhale arching your back
Exhale round your back
Now repeat but instigate each movement from your tail bone
Inhale tail lifts; arch lower back, middle back, upper back, chin lifts, head goes back
Now starting with your tail bone, round your back
Exhale drop tail bone, then round lower back, middle back, upper back and finally chin pulls down to chest
Inhale arching: tail, lower, middle, upper back and head
Exhale rounding: tail, lower, middle, upper back and head
Inhale arch, Exhale round
Teacher says, “Now inhale arch and exhale round as I lead you in the vinyasa.”
Inhale, 2,3, 4, exhale,2,3,1, inhale 2,3,4, exhale 2,3,2, inhale 2,3,4, exhale 2,3,3
Teacher says, “Now continue but count out the vinyasa breaths silently to yourself for 2 more rounds, using ujjayi breathing.”
Come to a neutral hands and knees position. Relax.
*5. Extended Cat/Cow (OPTIONAL)
From a hands and knees position, inhale.
Exhale lift your R knee off floor and try to touch your knee to your nose, rounding your spine
Inhale extend your R leg, straightening it to the back as you lift your head up (arching your spine)
Exhale rounding spine draw R knee to your nose and then place knee on the floor
Inhale arch look up, cow pose
Exhale lift your L knee off floor and try to touch your knee to your nose rounding your spine
Inhale extend your L leg, straightening it to the back, as you lift your head up (arching your spine)
Exhale rounding spine draw L knee to your nose and then place it on the floor
Now let’s do 3 leg extensions in a row on each side.
Inhale, exhale draw R knee to nose, inhale extend 1, exhale knee to nose, inhale extend 2, exhale knee to nose, inhale extend 3, exhale knee to nose and place knee on floor. Inhale in a neutral position, exhale L knee to nose, inhale extend 1, exhale knee to nose, inhale extend 2, exhale knee to nose, inhale extend 3, exhale knee to nose, and place knee on floor.
Inhale arch spine, look up , cow pose, exhale come to a neutral position. Relax.
6. Adho mukha shvanasana (downward facing dog)
To come into adho mukha shavanasana from hands and knees position: Exhale lift both knees off floor and then push torso back to rest on thighs, drop your head and extend legs, lifting into downward facing dog.
In downward facing dog, instruct students to keep their fingers spreading, drop head, releasing neck, try your best to push the floor away with your hands and reach your legs back, heels reaching toward the floor.
Inhale press your right hand down into the floor
Exhale press your L heel toward the floor, try not to bend your knees
Inhale press your L hand down into the floor
Exhale press your R heel to the floor
Inhale R hand
Exhale L heel
Inhale L hand
Exhale R heel
Inhale press both hands down
Exhale reach both heels into the floor
Inhale lift both heels high, bend your knees, and keeping the sits bones high
Exhale extend your legs, reaching both heels toward the floor
Inhale lift both heels high, bending knees
Exhale extend legs, reaching heels toward the floor, try not to drop your sits bones. Try this sequence on your own for a couple of breaths. Remember to push the floor away with your hands.
Relax in Child’s pose. Rest your head on the floor, release your feet and sit on your heels, relax your arms by the sides of the body or place your hands under your forehead.
7. Bhekiasana (Child’s Pose)
Relax and breathe deeply
Inhale 2,3,4 ,exhale 2,3,1, inhale 2,3,4, exhale 2,3,2, inhale 2,3,4, exhale 2,3, 3, inhale 2,3,4, exhale 2,3,4
8. Chaturanga variation (Bent Knee Push Up)
Inhale come to hands and knees position
Exhale push back into downward facing dog pose
Inhale to plank pose, body straight like a plank of wood, navel in, tail bone down
Exhale stay
Inhale stay
Exhale bend your knees to the floor (hands and knee position)
Inhale stay
Exhale bend elbows, pressing them against the body and to the back as you lower your chest toward the floor between your hands
Inhale push against the floor with your hands straightening your arms (1)
Exhale bend arms, lower chest
Inhale extend arms (2)
Exhale push back and straighten legs into downward facing dog
Let’s do that sequence again but this time with a little more flow.
Inhale to plank, exhale knees down and bend elbows, inhale straighten arms, exhale push back and straighten legs into downward facing dog. Inhale to plank, exhale knees down and bend elbows, inhale straighten arms, exhale push back and straighten legs into downward facing dog. Try on your own two more times, Try to talk to yourself, instructing your breath, as you move your body.
Now walk your feet forward so that they come between your hands
*9. Diver’s stretch (OPTIONAL)
Bend your knees a lot so that you can lay your torso on top of your thighs
Keep your knees bent and your feet firmly on the floor
reach your arms out to the sides and around behind
Clasp your hands together into a fist, try to touch your palms together, hands near your lower back
Inhale lift all your toes off the floor and pull your arms back and open your chest, lift head and look up
Exhale release your toes, straighten your legs and draw arms overhead keep hands together, try to touch your forehead to your shins
Repeat that:
Inhale bend your knees and open chest
Exhale extend legs and try to touch your forehead to your shins
Now let’s try it as a vinyasa, you do the sequence and I will call out the breath count
Inhale bend 2,3,4, exhale extend 2,3,1, inhale 2,3,4, exhale 2,3,2, inhale 2,3,4, exhale 2,3,3
Now you silently count your own breaths, do about three more rounds, then release your hands
10. Uttanasana (Standing forward bend)
Releasing, just hang over your legs, shake out your head, shake it yes, shake it no, shake it maybe, blubber your lips.
Try to hold your ankles with your hands, or your calves or back of your thighs. Start with your knees bent but then do your best to straighten your legs. Breathing will help. Focus on sending your in-breath directly to any part of your body that feels painful, tight or unyielding and as you exhale feel that some of that tension is releasing. Count your breaths silently to yourself. Try to do ujjayi breathing using a 4 count breath… inhale 2,3,4, exhale 2,3,1 (Let students experience this for themselves for about 4 more breaths).
Release hands, bend knees, drop head and slowly roll up to a standing position
Straighten legs and bring feet side by side into tadasana
11. Surya Namaskar (Jivamukti version)
At least 3 rounds: First round: don’t emphasis the breath, instead break down and teach each component. (The chaturanga should be taught with the knees on the floor option–a bent knee push up, but still maintaining the chest hovering above the floor approximately 10”).
Second round should be instructed as a vinyasa, where the teacher calls out each breath, with minimum references to asanas, using a 4-count breath pace. (The teacher may want to repeat this round.)
Third round: Strict vinyasa. Assume the students know the sequence, now teach them how to silently count out the breath on their own. You could start them out standing in tadasana, with a reminder of ujjayi and call out one inhale and exhale and instruct them to begin on their own, on the next inhale. It is most important to let the students do the vinyasa sequence on their own, giving them an opportunity to silently count their breaths inside, while the teacher is quiet. Teacher should not give hands on assists during this time as it may distract the student’s breath flow.
12. Simple side bend
Inhale extend both arms overhead and clasp hands together into a fist (arms next to ears), exhale.
Inhale lift center, exhale bend to the L side, inhale lift to center, exhale bend to the R side, inhale lift to center. Teacher instructs the students to do this on their own while silently counting the breath for two more rounds.
Exhale release arms to the sides of the body
Turn to the R and open both legs wide apart, turn the R leg out and the L leg in, line up your R heel with the instep of your L foot, make sure that your kneecaps are always in a direct line with the middle of your foot
*13. Trikonasana (Triangle) (OPTIONAL)
Inhale lift both arms to shoulder height, as you lift the quadriceps of both legs.
Exhale bend to the R placing R hand on R shin
Inhale reach L arm straight up, gaze toward L thumb or look down to R foot
Exhale, 2,3,1, feel like your body is flat in-between two panes of glass
Inhale 2,3,4, exhale 2,3,2, inhale 2,3,4, exhale 2,3,3
Inhale press down on feet and lift to upright position
Exhale, release arms and change sides, turning L foot out and R foot in.
(other side)
Inhale lift both arms to shoulder height
Exhale bend directly to the L, placing L hand on L shin, keep quadriceps lifting
Inhale reach R arm straight up, gaze up or gaze down
Exhale 2,3,1, inhale 2,3,4, exhale 2,3,2, inhale 2,3,4, exhale 2,3 3
Inhale lift to upright position
Exhale, release arms, pivot on feet, turn R foot out and L foot in.
*14. Virabhadrasana II (Warrior Two) (OPTIONAL)
Inhale lift both arms to shoulder height
Exhale bend R knee to a 90 degree angle, as you turn your head to the R, make sure that R knee is tracked directly over the middle of the R foot
Inhale 2,3,4, exhale 2,3,1, inhale 2,3,4, exhale 2,3,2, inhale 2,3,4, exhale 2,3,3
Inhale straighten leg and lift to upright position
Exhale release arms, pivot on feet and change sides
Inhale lift arms
Exhale bend L knee as you turn your head to the L, make sure R leg is straight
Inhale 2,3,4, exhale 2,3,1, inhale 2,3,4, exhale 2,3,2, inhale 2,3,4, exhale 2,3,3
Inhale press feet down to lift to upright position
Exhale release arms and turn R foot out and L foot in
*15. Virabhadrasana II to Trikonasana (OPTIONAL)
We are now going to combine Trikonasana and Virabhadrasana II into a flowing vinyasa sequence
Inhale lift both arms to shoulder height
Exhale bend R knee to Virabhadrasana II
Inhale extend R leg, lift to upright position
Exhale bend to the R Trikonasana
Inhale lift up, exhale bend R knee to Virabhadrasana II
Inhale extend R leg, lift to upright position
Exhale release arms, pivot on feet and change sides
Inhale lift both arms to shoulder height
Exhale bend L knee to Virabhadrasana II
Inhale extend L leg, lift to upright position
Exhale bend to the L Trikonasana
Inhale lift up, exhale bend L knee to Virabhadrasana II
Inhale extend L leg, lift to upright position
Exhale release arms, turn both feet parallel to each other
16. Straddle Forward Bend
Inhale place hands on waist lift chest and arch back
Exhale bend forward and place hands on floor under shoulders
Inhale lift head and chest, straightening arms
Exhale bend elbows and reach top of head to floor, take your hands further back and widen your legs apart if you need to.
Inhale 2,3,4, exhale 2,3,1, inhale 2,3,4, exhale 2,3,2, inhale 2,3,4, exhale 2,3,3, breathe on your own for 2 breaths.
Inhale lift head, straighten arms
Exhale bend knees and walk or jump your feet together
Turn to face forward and sit down
17. Pachimottanasana (Seated Forward Bend)
Sitting down on the floor, extend both legs forward, flex feet back and bring feet side by side, next to each other. Now try to hold the outside of feet with your hands. If not possible use a belt, or you can even bend your knees. We are going to use the breath to bring extension into the spine and legs. Incline your torso forward so that your abdomen is close to or touching thighs, try to keep both the front and back of your spine extended not rounded
Inhale lifting chest and head
Exhale, use your arms to help pull your torso forward over legs. With each exhale try to come a little bit further forward and down, without rounding your back. Inhale lift 2,34, exhale forward 2,3,1, inhale 2,3,4, exhale 2,3,2, inhale 2,3,4, exhale 2,3,3, inhale 2,3,4, exhale 2,3,4, inhale 2,3,4 exhale 2,3,5
Inhale lift torso up
Exhale release
18. Janusirsasana (head of knee down)
Inhale bend your R knee up near your chest and place your R foot flat on the floor
Exhale drop your R knee open to the floor and place the sole of your R foot against your L inner thigh or inner knee; if knee is unable to relax to the floor, place a folded blanket underneath it
Inhale open chest and twist torso to face L leg
Exhale bend forward over L leg and reach to hold L foot or outside of L leg
Do your best to allow the R hip to relax so the R knee releases to the floor
Hold and breathe 5 breaths
Inhale 2,3,4, exhale 2,3,1, inhale 2,3,4, exhale 2,3,2, inhale 2,3,4, exhale 2,3,3, two more breaths on your own with you counting silently, using ujjayi breathing
Inhale lift torso up, exhale lift R knee up and press it to chest
Exhale straighten right leg forward
Other side
Inhale bend your L knee up near chest and place your L foot flat on the floor
Exhale drop your L knee to the floor and place the sole of your L foot against your R inner thigh or inner knee; if knee is unable to relax to the floor, place a folded blanket underneath it
Inhale open chest and twist torso to face R leg
Exhale bend forward over R leg and reach to hold R foot or outside of R leg
Do your best to allow the L hip to relax so the L knee releases to the floor
Hold and breathe 5 breaths
Inhale 2,3,4, exhale 2,3,1, inhale 2,3,4, exhale 2,3,2, inhale 2,3,4 exhale 2,3,3, two more breaths on your own
Inhale lift torso up, exhale lift L knee up and press it to chest
Exhale straighten both legs
19. Ardha matsyendrasana (Spinal twist)
Inhale bend your R knee, hold it with both hands, keeping your spine lifted
Exhale step your R foot across your L leg placing the sole of the R foot flat on the floor next to the outside of your L knee (or even further down)
Keep your L leg straight and L foot flexed
Hold on to your R knee with both hands and as you inhale lift your back straighter
Then exhale twist to the R, bend your L elbow and push the L arm against the outside of the R leg Press your R hand on the floor behind your back for support, turn your head and look over your R shoulder
Hold and breathe
Inhale 2,3,4, exhale 2,3,1, inhale 2,3,4, exhale 2,3,2, inhale 2,3,4, exhale 2,3,3, inhale 2,3,4, exhale 2,3,4, inhale 2,3,4, exhale 2,3,5
Inhale release and face forward
Exhale release the R leg straight forward
Other side
Inhale bend your L knee, hold it with both hands, keeping your spine lifted
Exhale step your L foot across your R leg placing the sole of the L foot flat on the floor next to the outside of your R knee (or even further down)
Keep your R leg straight and R foot flexed
Hold on to your L knee with both hands and as you inhale lift your back straighter
Then exhale twist to the L, bend your R elbow and push the R arm against the outside of the L leg Press your L hand on the floor behind your back for support, turn your head and look over your L shoulder
Hold and breathe
Inhale 2,3,4, exhale 2,3,1, inhale 2,3,4, exhale 2,3,2, inhale 2,3,4, exhale 2,3,3, inhale 2,3,4, exhale 2,3,4, inhale 2,3,4, exhale 2,3,5
Inhale release and face forward
Exhale release the L leg straight forward
20. Table-Top
Bend both knees, separate feet apart but keep them parallel, take your hands behind you on the floor about 10 inches, fingers facing forward. Puff up your chest by inhaling deep into it and press your chin to your upper chest, exhale
Inhale press down on hands and feet and lift your seat off the floor
Exhale extend your head back hold and breathe.
Inhale 2,3,4, exhale 2,3,1, inhale 2,3,4, exhale 2,3,2, inhale 2,3,4, exhale 2,3,3, two more full breaths on your own, on the fifth exhale, come down
Lie down on your abdomen
*21. Ardha Shalabasana (Half Locust) (OPTIONAL)
Place your forehead on floor, bend your elbows and rest your forehead on your hands, breathe “into your back” (for about 2 breaths)
Now bring legs together, and keep them straight
Inhale lift just the R leg off floor
Exhale release down
Inhale lift L leg off floor
Exhale release down
Repeat: Inhale lift R leg, exhale release down
Inhale lift L leg, exhale release down
Relax turn your head to one side, breathe (about 2 breaths)
22. Shalabasana (Locust)
Place your forehead on floor, arms, along sides of body, fingers extending to the back, lift shoulders away from floor and roll them back, bring legs together, keep them straight
Inhale lift head, chest and both legs, point toes, exhale release down
Inhale lift 2,3,4, exhale lower, 2,3,2, inhale lift 2,3,4, exhale lower 2,3,3
Now inhale lift 2,3,4, exhale stay up 2,3,1, inhale stay, 2,3,4, exhale stay 2,3,2, inhale 2,3,4, exhale come down 2,3,3
Relax, turn your head to the other side and breathe in, breathe out, counting your breaths silently (about 2 breaths)
Turn over on to your back
23. Ardha Urdhva dhanurasana (Half Wheel)
Lying on your back, bend knees and separate your feet, bring them parallel and close to buttocks.
Press down on both feet and inhale raise lower, middle then upper back off floor, keep shoulders and back of head on floor, exhale descend first lower upper, then middle then lower back to floor. Inhale lift, 2,3,4, this time stay up and as you exhale, clasp hands together into a fist, stretching arms straight along floor and under your back. Hold and breath: Inhale 2,3,4, exhale 2,3,1, inhale 2,3,4, exhale 2,3,2, inhale 2,3,4, exhale 2,3,3. Count silently on your own for 2 more breaths.
Inhale lift both heels high off floor, release hands, exhale
Inhale again and then exhale to begin your descent, rolling the spine to the floor, one vertebra at a time to a 4-count exhale, you silently count (exhale 2,3,4)
Once your back is on the floor, relax, bending knees into chest and wrap your arms around knees squeeze and breath into your back. Count your breaths silently (about 3 breaths)
24. Reclining twist
Inhale and as you exhale take both knees over to floor on the L side as you twist and look right Inhale 2,3,4, exhale 2,3,1, inhale 2,3,4, exhale 2,3,2, inhale 2,3,4, exhale 2,3,3, inhale lift both knees to center, give them a squeeze then exhale take knees to the right side and you twist and look left.
Inhale 2,3,4, exhale 2,3,1, inhale 2,3,4, exhale 2,3,2, inhale 2,3,4, exhale 2,3,3, inhale lift both knees to center, exhale stay, squeeze your legs and try to extend all of your spine against the floor, breathing while counting silently to your self, releasing tension.
25. Salamba Sarvangasana/Halasana/Matsyasana (Note to Teacher: Viparita Karani can be done instead of Shoulderstand sequence; see below)
Shoulderstand: Instruct how to use a blanket for support.
Inhale lift your hips off floor and take legs behind you, you can bend your knees, press your hands along side your spine, against your back for support, fingers pointing upward
Roll your shoulders underneath your upper back
Bend knees and lift bent knees to face the ceiling, then straighten your legs so that the feet reach up to the ceiling
Wall Option: If this option seems very difficult for most of the class, the teacher can instruct the asana using the wall for support: Move to a wall and lie down on your back so that your buttocks come right up against the wall and your legs extend up the wall, then bend both your knees and pressing your feet against the wall, lift your buttocks and lower back off the floor. When you get enough of your back to lift off the floor then press your hands on your back on either side of your spine, the fingers should point upward. Your bent knees should create a 90-degree angle with your thighs. The feet pressing into the wall should provide support and extension for the back as well as correct pelvic alignment, making it easier for students to concentrate on their breathing, rather than focusing on maintaining the balance.
Whichever version you do, come into it and stay steady, hold for 25 breaths. Teacher can call out each breath or the first 15 breaths and then instruct the student to continue silently counting on their own.
Inhale 2,3,4, exhale2,3,1, inhale 2,3,4, exhale 2,3,2…..25
(Teacher should remember when the students are silently counting not to distract them, by giving hands on assists, talking or playing music, which may pull the student away from their concentration on the breath count.)
Halasana (Plough Pose):
Inhale, exhale flex both feet and take them one at a time over head to the floor. You can bend your knees. If your feet do not touch the floor then bend your knees and rest them on or near your forehead. If your feet can touch the floor then flex your toes and extend your arms away from your back, interlocking your fingers into a fist, hold and breathe
Inhale 2,3,4, exhale 2,3,1, inhale 2,3,4, exhale 2,3,2, inhale 2,3,4, exhale 2,3,3, inhale 2,3,4, exhale, bend knees towards ears 2,3,4, stay there, inhale 2,3,4, exhale 2,3,5, inhale deeply, then slowly roll your back down to the floor as you exhale 2,3,4. When your buttocks touch the floor, inhale 2,3,4, then release one leg at a time long on the floor, as you exhale 2,3,4.
(If you’re doing the asana by the wall stay with your legs up the wall, back resting on floor, then bend both knees and roll to one side to slowly come out of the asana.)
Matsyasana (Fish Pose):
Keeping both arms by the sides of the body inhale arch your chest and place the top of your head on the floor, use your elbows by pressing them down to help you open the chest and arch back.
Hold and breathe: inhale 2,3,4, exhale 2,3,1, inhale 2,3,4, exhale 2,3,2, inhale 2,3,4, exhale 2,3,3, inhale 2,3,4, exhale 2,3,4, inhale 2,3,4, exhale release out of the pose…2,3,5.
Relax.
OPTION: Viparita Karani can be done instead of Shoulderstand, Plough and Fish
You must have access to a wall to do this asana. If you choose to do Viparita Karani, then all the students must do the asana together (it isn’t an option rather than Salamba Sarvangasana)
Viparita Karani: Using one or two folded blankets, place blankets against the wall, turn the body sideways so that you can lift your buttocks up onto the blanket—the backs of your legs should be touching the wall, your back should not be on the blankets but resting on the floor. The blankets provide a slight incline, lifting your pelvis higher than your chest. Close your eyes and using ujjayi pranayama, while inhaling, visualize a bright sun at your navel and that this heat is being drawn from the navel to the throat. Retain the breath for a second or two while allowing the hot fluid to cool. When it becomes cold exhale the fluid up through the third eye (ajna) and out the top of the head (sahasrara). Again bring the awareness back down to the navel and inhale repeating the cycle for 20 breaths, then bend knees and release.
26. Shavasana (Corpse Pose) (at least 10 minutes)
If you are near the wall, move away from it.
Roll up a blanket and place it under the backs of your knees for support, Place a blanket or folded towel under your head to help you relax. Lie on your back. Inhale, lift off the floor and tense all the muscles of the body, hold tight, then exhale release, relax. Separate your feet about twelve inches, allow the legs and feet to roll outward. Shoulder blades flatten and drop into the floor as the arms are allowed to relax away from sides of body, palms facing up. Close eyes. Remember your original intention and offer your self to relaxation, so that you could transform and become a person who could bring happiness and freedom to all beings. To relax is to render your mortal self receptive to your true immortal Divine Self, who dwells within you and whose nature is boundless joy.
As you inhale breathe in through the soles of the feet to the level of the heart and exhale out the top of the head. Do this for a few breaths then let go completely and allow everything to relax including the breath. On your own breathe a few relaxing breaths like that and then let go, relax completely.
Option: As an option, the teacher can then continue to instruct relaxation of each body part, saying, “Silently repeat after me: toes relax, feet relax, legs relax, hips relax, buttocks relax, lower back relax, middle back relax, upper back relax, abdomen relax, chest relax, fingers relax, hands relax, arms relax, shoulders relax, shoulder blades relax, neck relax, face relax, mouth relax, tongue relax, jaw relax, lips relax, cheeks relax, nose relax, eyes relax, forehead relax, scalp relax. My whole body is relaxing, my mind is becoming calm and serene with each passing moment.”
Transition: Bringing the student out of shavasana to sitting meditation practice:
Begin now to move your toes and fingers, breathing deeper into the body. Stretch your arms over head. Inhale stretch the R arm and R leg longer than the L, exhale release. Inhale stretch the L arm and L leg longer than the R, exhale release. Inhale stretch both sides, exhale release
Bend your knees and roll to the R side, pause (Teacher give students a moment here)
Sit up for a mediation practice.
It is a good idea to sit on a folded blanket. If you feel that you cannot sit without support and maintain a straight spine, then sit against a wall.
27. Meditation (at least 5 minutes)
Gently close your eyes. Rest your hands on your thighs, palms up or down. Extend your spine long. Choose a good sitting position, one that will be comfortable for you to maintain for a few minutes. Once you have chosen your sitting position, sit down, be still, don’t move. Now focus. Begin by bringing your awareness to your breathing. Feel each time there is breathing in and breathing out. Don’t try to breathe in any special way, but instead allow the breath to breathe your body as you allow the thoughts to pass through the mind. (Teacher allows a pause.) Silently repeat the words “Let-Go.” With each inhale, say “Let” and with each exhale “Go”. (Teacher allows a pause, letting the student’s practice that.) Don’t try to blank your mind and stop thinking, instead allow the thoughts to move through the mind, but don’t hold on to them, instead, let them go. With each breath, let go: Breathe in Let, breathe out Go. Letting Go of all that may be holding you back from Yoga, from happiness and freedom. Let there be a continuous movement of letting go, for just these few precious moments. Let Go. (The teacher stops talking and makes sure that there is quiet time, so the students can sit silently with the Let-Go mantra and you, the teacher are not giving instructions.)
28. Closing prayer
Om shantih shantih shantih Hari OM.
Thank you for your dedication to Yoga, to happiness and freedom for all beings.
If there is time left at the end the teacher should take questions.