First class. I devoted time explaining to Leo the importance of the 3 elements of a yoga practice on the mat - asana (safety edge, alignment), breathing (synchronized with movement, nose breathing only, ful inhalation, full exhalation, slow steady deep breathing), awareness on the breath and body sensation at ALL times.

I began the class with proper breathing - chest, side ribcage and belly. We proceeded with the Wim Hof breathing (3 rounds). Lots of stretching. For asana, I introduced Surya Namaskar A/B.

I introduced the use of water jars to enhance the stretching (front, side and back) and one-leg balancing (tree, hand to big toe). Lots of pranayama.

I introduced water therapy (structured water made alkaline) Nauli Kriya (stomach cleansing), rows using terra bands

1. water therapy - drinking one liter of water, 3 rounds each of Nauli A, B, C and D
2. stretching / warm-up
3. HIIT - fast-foot shuffle
4. Wim Hof breathing - 3 rounds
5. asanas - reviewing the previously learned asanas (Surya Namaskar A/B) and introducing new asanas (Warrior I/II). Previously learned asanas will go into a flow and new asanas will be isolated holds
6. Pranayama - interspersed when he gets tired, one round. Succession of Bhastrika, Kapalabhati, Ujjayi, Nadi Shodan, Sitkari, Shitali
7. Rows - using terra bands
8. Meditation - anapana (breathing meditation)

I introduced the point-of-failure concept on a high plank, new asanas (Warrior II reverse, Trikonasa A/B)

1. stretching / warm-up - using water jars on side, back and front bends
2. HIIT - switching mountain climbers
3. Wim Hof breathing - 3 rounds
4. asanas - flowing with previously learned asanas (Surya Namaskar A/B, Warrior I/II) and introducing new asanas (Reverse Warrior, Trikonasa A/B) that don't go into a flow but isolated holds
5. Wim Hof breathing - squeezed between asanas when he gets tired, one round
6. Addithana (strong determination) - hight plank. Leo clocked 2:14 mins
7. Meditation - relaxing body parts

I introduced new asanas (Parsvakonasana A/B), Bhastrika, knee fortification (chair-hold, gymnastic right angle bends, slow standing to squat)

1. Stretching / warm-up - using water jars on side, back and front bends
2. HIIT - none
3. Wim Hof breathing - 3 rounds
4. Previous asanas - flowing with previously learned asanas (Surya Namaskar A/B (sun salutation), Virabhadrasana I/II (warrior pose), Trikonasana A/B (triangle pose), Viparita Virabhadrasana (reverse warrior)) and Parsvottanasana (pyramid pose)
5. New asanas - introducing new asanas (Parsvakonasana A/B) that don't go into a flow but static holds
6. Wim Hof breathing - squeezed between asanas when he gets tired, one round
7. Addithana (strong determination) - wall chair
8. Savasana - relaxing body parts

I did not introduce new asanas, and instead went deeper into what was taken up the last time - the asanas. Bhastrika, knee fortification (chair-hold)

1. Stretching / warm-up - using water jars on side, back and front bends
2. HIIT - fast-foot shuffle
3. Wim Hof breathing - 3 rounds
4. Previous asanas - flowing with previously learned asanas (Surya Namaskar A/B (sun salutation), Virabhadrasana I/II (warrior pose), NOT Trikonasana A/B (triangle pose), Viparita Virabhadrasana (reverse warrior)) and NOT Parsvottanasana (pyramid pose), Parsvakonasana A/B (extended side angle pose)
5. New asanas - none for this session
6. Wim Hof breathing / Bhastrika - squeezed between asanas when he gets tired, one round
7. Addithana (strong determination) - chair on a wall
8. Savasana - relaxing body parts
9. Meditation - short gratitude

I planned on introducing new seated asanas but I felt Leo needed more practice-time to sink deeper into the asanas that we already took up. Leo shows resolve, high motivation and not one to complain. Because his mind is already strong, I give him challenging holds/poses that would further fortify his mind and body. Given my assessment at this point, he will learn in half the time others would normally would.

To ensure new asanas are introduced without running out of time, I opted to teach it first and then do the previously learned asanas.

1. Stretching / warm-up - using water jars on side, back and front bends
2. HIIT - switching Mountain Climbers
3. Wim Hof breathing - 3 rounds
4. New asanas - standing forward bends (fingers to big toes, hands under feet), seated with knee bent to the side (all variatons)
5. Previous asanas - there was no time left to do the previously learned asanas (Surya Namaskar A/B (sun salutation), Virabhadrasana I/II (warrior pose), Trikonasana A/B (triangle pose), Viparita Virabhadrasana (reverse warrior)) and Parsvottanasana (pyramid pose), Parsvakonasana A/B (extended side angle pose)
6. Wim Hof breathing / Bhastrika / Kapalabhati - squeezed between asanas when he gets tired, one round
7. Addithana (strong determination) - Navasana (boat pose) + high plank, 1 min each
8. Savasana - relaxing body parts
9. Meditation - Anapana

Leo was concerned about straightening his back. I advised him to do more weight/resistance training on the lats, traps and rhomboids. Perhaps for next class, we will do it.

Since Leo was concerned about his back posture, this lesson is focused on back fortification - traps, rhomboids, lats. New seated poses are introduced as well. The format was spontaneously changed when I felt it was better to insterspers 1 min of breathing, 1 min of alternating HIIT/Back/Seated Poses

1. Stretching / warm-up / limbering - using water jars on side, back and front bends
2. HIIT - jumping jacks, fast-foot shuffle
3. Breathing - 1 round 1-min each Wim Hof breathing, Bhastrika, Kapalabhati, ujjayi, Anumoma Viloma, Ujjayi Anuloma, Shitali, Shitkari, Surya Bhedan, Chandra Bhedan
4. New asanas - back postures (on stomach, weighted arms forward, sidewards and back. Seated poses with knees bent and pointed up
5. Previous asanas - there was no time left to do the previously learned asanas:
   
   1. Surya Namaskar A/B (sun salutation)
   2. Virabhadrasana I/II (warrior pose)
   3. Trikonasana A/B (triangle pose)
   4. Viparita Virabhadrasana (reverse warrior))
   5. Parsvottanasana (pyramid pose)
   6. Parsvakonasana A/B (extended side angle pose)
6. Addithana (strong determination) - none except for a 1-min high plank
7. Savasana - relaxing body parts
8. Meditation - gratitude

This make-up class is because Leo wasn't able to attend last Saturday's class. He opted for this make-up class without any nudging on my part. This shows his level of motivation and resolve.He is learning fast and I have to get him to lose weight fast so we can advance into more challenging asanas that require leanness.

Leo's back was hurting from a pre-existing injury that could have been triggered by the last session. He could hardly walk. I tried doing pranayama with dynamic tension but he wanted to learn the theories instead. I took him through the summary of the 8 limbs of yoga and how it applies to our day to day life.

With Leo's back not fully recovered, I encouraged him to attend modified classes instead of waiting for the back to fully recover (which could take a much longer time) - nothing involving the back.

1. Concept - 10 minutes on Yama: Ahimsa (definition, ways to implement, homework [single-use plastic])
2. Stretching - no back bends, side bend, forward bendss or twists
3. rope skipping - 1 round, 1 min
4. Breathing - 3 rounds Wim Hof with holds
5. Asana / Abs / Breathing - one set consisting of all three in various combinationa.
   
   
   1. tree / high plank / bhastrika
   2. hand2bigtoe R / side plank R / surya bhedan
   3. hand2bigtoe L / side plank L / chandra bhedan
   4. hand2bigtoe > WIII / reverse plank / anuloma viloma
   5. slow squat / boat / kapalabhati
   6. standing split F / leg raise / ujjayi - not done for lack of time
   7. standing parallel split / legs together dragged / sithali - not done for lack of time
   
   
6. Savasana - relaxation
7. Meditation - anapana

Still being easy on Leo's back, asanas involving the back are avoided.

1. Concept - 10 minutes on Yama: Satya (definition, ways to implement, homework [when truths become lies - half truths, embellished truths, biased truths, twisted truths])
2. Stretching - no back bends, side bend, forward bendss or twists
3. rope skipping - 3 rounds, 45 sec/round
4. Breathing - 3 rounds Wim Hof with holds
5. Asana / Abs / Breathing - one set consisting of all three in various combinationa.
   
   
   1. tree / high plank / bhastrika - these are easy start-ups
   2. superman (arms forward) / boat / kapalabhati - this avoids movement on the spine, but activates the supporting muscles
   3. superman (arms sideways) / low boat / ujjayi
   4. superman (arms back) / seated in&out / nadi shodan
   5. hamstring bridge / reverse plank / shitali
   6. standing split F / leg raise / ujjayi
   7. standing parallel split / legs together dragged / sithali
   
   
6. Trataka - until tears come down
7. Meditation - Shambhavi mudra

A mild forward bend caused discomfort on Leo's back so no back bends or twists.

1. Concept - 10 minutes on Yama: Asteya (not to steal property, time, or credits. Not to take anything away that is not rightfully yours)
2. Stretching - no back bends, side bend, forward bendss or twists
3. rope skipping - 3 rounds, 1 min/round
4. Breathing - 3 rounds Wim Hof with holds
5. Ankle fortification - this was unplanned. When Leo talked about a previous injury that caused pain in the ankle, I resorted to doing terra band exercises
6. The Bow - I introduced 'The Bow' concept in doing asana. Full body contraction/stretching on the inhale (switch is ON) and easing down on the exhalation (switch is OFF)
7. Strong determination holds - because we couldn't do much of the asanas without involving the back, I held a few asanas to a point of failure - plank, chair
8. Meditation - letting go
9. Ice Bath - I introduced an icebath after the class, but the drum proved to be too narrow for Leo to fold his legs and go down to neck level
   
   
   

I charged him only B250 for the session being a group class, but since he was the only participant, he insisted on paying my full rate for a one-on-one class. The guy has class!

No activation of Leo's back so no back bends or twists.

1. Concept - it should have been Aparigraha, but Leo was more curious about Pranayama, so the talk was devoted to what pranayama is, benefits, kinds of pranayama. This took 30 mins.
2. Stretching - no back bends, side bend, forward bends or twists
3. Breathing - 3 rounds Wim Hof with holds
4. Asana - using terra band, front, top and back stretch, slow squats, chair hold on wall, high plank holds
5. Trataka Meditation - Leo still blinked and couldn't reach the end point. But he is able to hold the gaze longer.

Payment for this class to given on the next class.

No activation of Leo's back so no back bends or twists. There was renewed back pain from the mild back stretches from the previous class

1. Concept - 10 minutes on Yama: Aparigraha (take only what you need, no hoarding, be content with what you have).
   
   Also talked at length about the bandhas (butt squeeze, tummy tuck, straight back, open chest, chin to the chest, sustained pressure on the head) and how the head pressure activates the pineal gland until it becomes a 'receiver'.
2. Stretching - mostly shoulders and legs, no back bends, side bend, forward bends or twists
3. Breathing - 3 rounds Kapalabhati, Bhastrika, Wim Hof with holds
4. 1 Round Combination (1 min each): asana hold (The Bow) | abs | HIIT | Wim Hof
   
   
   1. tree R&L | high plank | shadow boxing | Wim Hof
   2. hand-big toe Front R&L | reverse plank | high knee taps | Wim Hof
   3. hand-big toe Side R&L | boat | butt kicks | Wim Hof
   4. WW I | hip raise/hamstring | jumping jack | Wim Hof
   Stopped here. The addition of the HIIT would have been too much.
   5. WW II | leg raise | mountain climbers | Wim Hof
   6. WW III | seated in&out | fast foot shuffle | Wim Hof
   7. rows | hip-leg raise | rope skipping | Wim Hof
   8. superman front | crunch | lunge | Wim Hof
   9. superman side | slow squat | knee taps | Wim Hof
   10. superman back | calf raises | butt kicks | Wim Hof
   
   
5. Trataka Meditation - still on Trataka until Leo gets it. He stayed the longest so far, but blinked.

Payment for this and last session made today.

No activation of Leo's back so no back bends or twists.

1. Concept - Yama: Brahmacharya (responsible sex, don't waste your amrita/bindu).
2. Stretching - mostly shoulders and legs, side/front slips, no back bends, side bend, forward bends or twists
3. Breathing - 2 mins Ujjayi (as slow as possible), 2 mins Nadi Shodan (as slow as possible), 1.5 mins Wim Hof, all with holds
4. One-Round asana-HIIT-Wim Hof Combination :
   asana hold (The Bow) | HIIT | Wim Hof
   
   (1 min each, ABS component scrapped...maybe when Leo loses weight and develops stamina...continuing from last session)
   
   1. tree R&L | shadow boxing/limbering | Wim Hof
   2. WW I | knee taps | Wim Hof
   3. WW II | butt kicks | Wim Hof
   
   We had to stop here. Class ran 2 hours.
   
   
   4. WW III | jumping jacks | Wim Hof
   5. superman front | fast foot shuffle | Wim Hof
   6. superman side | mountain climbers | Wim Hof
   7. superman back | rope skipping | Wim Hof
   8. rows | butt kicks | Wim Hof
   
   
5. Trataka Meditation - still on Trataka until Leo gets it. He stayed the longest so far, but blinked.

Mild activation of Leo's back since it needs mobility as it heals - half forward bends but not full forward bends.

1. Concept - Yama: Kshama (no reaction, keeping the balance of the mind). But we went back to Brahmacharya and spent a good 45 mins discussing it.
2. Stretching - mostly on legs, short since not much time is left
3. Breathing - 5 mins Nadi Shodan (as slow as possible). We stopped here, but the plan was to do more: 5 mins Surya Bhedan (as slow as possible), 5 mins Chandra Bhedan (as slow as possible), all with maximum holds on the in-breath
4. One-Round Combination :
   ABS | HIIT | Wim Hof
   
   
   1. high plank | jumping jacks | Wim Hof
   2. boat | knee taps | Wim Hof
   
   We had to stop here.
   
   3. side plank R | fast foot shuffle | Wim Hof
   4. side plank L | mountain climbers | Wim Hof
   5. superman back | rope skipping | Wim Hof
   6. reverse plank | butt kicks | Wim Hof
   
   
5. Trataka Meditation - still on Trataka until Leo gets it. He kept blinking due to perspiration running down his head. We haven't accomplished the goal yet.

Progressive activation of Leo's back since it needs mobility as it heals - half forward bends and mild full forward bends.

1. Concept - Yama: Dhrthi (mental fortitude, never giving up too easily, keep ploughing despite the adversity).
2. Stretching - lightly getting back to forward bends, back bends and side stretch. Lots of shoulders and legs
3. Breathing - 5 mins Ujjayi (as slow as possible), 5 mins Surya Bhedan (as slow as possible), 5 mins Chandra Bhedan (as slow as possible), all with maximum holds on the in-breath. This is leveling-up on our pranayama
4. Navasana (boat) hold until failure, then Wim Hof
5. Trataka Meditation - still on Trataka until Leo gets it. He stayed long, but still didn't reach the teary part
6. Carrot juicing - as a finishing touch

Leo had to go to Bangkok, thus the 10-day break. Progressive activation of Leo's back since it needs mobility as it heals - half forward bends and mild full forward bends.

1. OM - 3 rounds of OM, explained how it should sound (A-U-M), how it should feel (body reverberates with the frequency so that OM and body are one) and what it can do (dissolve solidity revealing oneness)
2. Concept - Yama: Daya (treating everyone the same - king or pauper, rich or poor, smart and dumb). Our talk branched-off on John Chang and Kalimasada
3. Stretching - incorporated simple asanas into the stretches + sun salutations
4. Breathing - 1 min of Wim Hof, 5 mins Ujjayi (as slow as possible), 5 mins Nadi Shodan (as slow as possible) all with maximum holds on the in-breath. Leo complained of back discomfort when holding on the inhale. Thus, we held the breath on empty lungs - bahya kumbhaka.

The "One-Round Combination" were not done - no time left

5. One-Round Combination :
   ABS | HIIT | Wim Hof
   
   
   1. high plank | shadow boxing | Wim Hof
   2. side plank R | knee taps | Bhastrika
   3. side plank L | butt kicks | Kalabhati
   4. superman back | jumping jackrope skipping | Wim Hof
   5. reverse plank | fast foot shuffle | Bhastrika
   6. lying down hip raise | mountain climbers | Bhastrika
   
   
6. boat - point of failure, leading to savasana

No issues, session on regular mode

1. OM - 1 minute composure then 3 rounds of OM, as explained from last session
2. Concept - Yama: Arjavam (an honest and pure volition, no clever mind-games to rationalize slick moves, be straight forward, no hypocrisy)
3. Stretching - incorporated simple asanas into the stretches (Warriors, Trikonasana, Parsvokonasana) + sun salutations
4. Breathing - 1 min of Wim Hof, 1 min of Bhastrika, 1 min of kapalabhati, all with maximum holds on the out-breath - bahya kumbhaka, followed by in-breath hold with full relaxation (no bandhas), but on the exhale, make it tummo-intense
5. One-Round Combination :
   ABS | HIIT | Wim Hof
   
   
   1. high plank | shadow boxing | Wim Hof
   2. side plank R | knee taps | Bhastrika
   3. side plank L | butt kicks | Kalabhati
   4. reverse plank | jumping jack | Bhastrika
   5. superman back | rope skipping | Wim Hof
   6. lying down hip raise | mountain climbers | Bhastrika
   
   
6. pranayama - 5 mins Nadi Shodan (as slow as possible), 5 mins Ujjayi (as slow as possible) all with maximum holds on the in-breath
7. savasana - mind scanning

Introducing Brock String in Trataka

1. OM - 1 minute composure then 3 rounds of OM, as explained from last session
2. Concept - Yama: Mitahara (dealing with food intelligently - fasting, eating less often, 1/2:1/4:1/4 ratio of food:water:air, eating alive food, nutritious food).
   
   I also talked about developing a relationship with his body...that every cell in his body has an intelligence that can understand what he wants to communicate. Thus, he can communicate to that part of his back that is painful. I extended the concept to the intelligence is everything around us...the elements, the universe, the planet - and that he can establish a more connected relationship with them, if he first acknowledges they exist and if he makes an effort to be harmonious with them. Then you no longer fight with life.
3. Stretching - incorporated simple asanas into the stretches (sun salutations)
4. Breathing - 1 min of Wim Hof, 1 min of Bhastrika, 1 min of kapalabhati, all with maximum holds on the out-breath bahya kumbhaka with bandhas, followed by in-breath hold with full relaxation (no bandhas), but on the exhale, make it tummo-intense
5. One-Round Combination :
   ABS | HIIT | Wim Hof
   
   
   1. high plank | shadow boxing | Wim Hof
   2. half forward bend with jars on crucifix | high knee taps | Wim Hof
   3. superman back F| mountain climbers | Wim Hof

   Below this line, not done as we were already on overtime

   4. superman back S| fast foot shuffle | Wim Hof
   5. superman back B| rope skipping | Wim Hof
   6. lying down hip raise | jumping jack | Bhastrika
   
   
6. pranayama - 5 mins Ujjayi (as slow as possible), inhaling fully (no holding, no bandhas), intense Tummo-exhale with palms forcefully pressing against each other, on empty lungs, doing 3-tribandha
7. trataka - 5 mins using Brock String
8. OM - 3X

Introducing slow decline on push-ups, over several breaths + hanging on full body weight

1. Hang - hang by the gate before starting the class
2. OM - 1 minute composure then 3 rounds of OM, as explained from last session
3. Concept - Niyama: Tapas (austerity, doing it hard rather than easy, embracing the difficulty and not complaining). Example would be choosing poverty vs prosperity, choosing to fast vs over eating, choosing cold shower vs hot, choosing to use stairs vs elevator, shutting up and listen vs talking to impress, etc. With tapas, impurities are flushed out to cleanse the body, mind and spirit.
   Homework: think of your life as you live it now and find ways to apply Tapas
4. Stretching - incorporated simple asanas into the stretches (sun salutations) with slow chaturanga
5. Breathing - 1 min of Wim Hof, 1 min of Bhastrika, 1 min of kapalabhati, all with maximum holds on the out-breath bahya kumbhaka with no bandhas, followed by in-breath hold with full bandhas, and on the exhale, make it tummo-intense
6. One-Round Combination:
   ABS / HIIT | Wim Hof
   
   
   1. high plank point-of-failure (almost made it to 3 minutes) | Wim Hof
   2. mountain climbers | Wim Hof
   3. superman back S | Wim Hof
   
   
7. meditation - vipassana, guided body scanning
8. OM - 3X

Continuing on hanging on full body weight with toes on chair

1. OM - 1 minute composure then 3 rounds of OM
   OR
   1 minute composure then 3 mins of OM
2. How's the Homework? - (tapas) nothing new done
3. Concept - Niyama: Santosha (acceptance of things as they are, that things currently happening are happening because they need to happen - even the very bad things).
   
   Leo: This prompted an extended talk about Leo's sad business partnerships where partners cheated, lied and stole. He tries not to look back and move on instead. He feels deterministic about reality. He is also a smart pragmatist: "That's life"
   
   My Spin: change the things you can change and accept the things that you cannot (because they need to happen)
   
   Example: I got fired from work for calling my boss incompetent. I was in the middle of a nasty divorce and that felt like a fatal blow. But I was given a severance pay tantamount to my bank loan. Miraculously, my 4-year payment plan was paid overnight and I found another job for the same pay in one week.
   
   Homework: think of something horribly bad that happened in the past and connect it to the present. What chain of events happened from that moment to now - cause and effort? Do you see any connection now why the bad thing happened?
4. Hang - hang by the gate with toes gently supporting from the chair. Leo cannot hold it. He needs to lose weight and strengthen his fingers before he gets the benefit of this anti-compression hang



Leo hanging from the ledge with chair support


5. Asana/Stretching - Warriors (I & II, pyramid, trikonasana A&B) with slow chaturanga
6. Breathing - Wim Hof
   
   1st, 1:00, exhale hold/relax, inhale hold/relax
   2nd, 1:15, exhale hold/bandha, inhale hold/relax , tummo exhale
   3rd, 1:30, inhale hold/bandha on, exhale tummo
7. One-Round Combination:
   ABS | HIIT | Wim Hof
   
   
   1. high plank | shadow boxing | Wim Hof
   
   
8. Adhitthana - none
9. Meditation - impermanence, emptiness, consciousness
10. OM - 1 minute composure then 3 rounds of OM
    OR
    1 minute composure then 3 mins of OM

Leo remarked that he needed to lose weight. This session will focus on ABS and HIIT.

1. OM - 1 minute composure then 3 rounds of OM
   OR
   1 minute composure then 3 mins of OM
2. How was the Homework? - (reflecting on past events that needed to happen to manifest desires and good results in the present)
3. Concept - Niyama: Svadhyaha (self-reflection, having an examined life).
   
   My Spin: introspection forces you into mindfulness. Even the philosopher, Epicurus, posited that in order to be happy, one must have an examined life
   
   Example: by blogging, I play back the course of events, developing keen awareness about cause > effects, corelations, and synchronicities. It also calls my attention to things I missed the first time. All this introspection gives me insight that I otherwise would not have if I just let things happen without going back to them for investigation.
4. Hang - no hanging until Leo loses enough weight to hold himself up. In the meantime, it will be a finger-strengthening exercise. This way, his fingers will be strong enought to hold him by the time he loses weight
5. Asana/Stretching - just basic stretching for ABS/HIIT (mostly legs)
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6. One-Round Combination:
   ABS (facing up) | HIIT | Wim Hof
   
   
   1. reverse plank | shadow boxing
   2. Russian twist | mountain climber
   3. leg raise | fast foot shuffle
   4. crunch | jumping jack
   5. boat | knee taps
   6. hip raise | butt kicks
   7. seated in&out | rope skipping
   8. bicycle | mountain climber
   9. flutter kicks | fast foot shuffle
   
   
7. Adhitthana - knees on wall
8. Meditation: Vipassana - vipassana, guided body scanning
9. Homework - create a diary and look back at the events that took shape in the day. Write down feelings - joy, anger, apprehension, doubt, etc. Do this everyday for the next 7 days
10. OM - 1 minute composure then 3 rounds of OM
    OR
    1 minute composure then 3 mins of OM

Leo expressed that he will acquire his cardio-strength outside, so no more HIIT.

1. OM - 1 minute composure then 3 rounds of OM
   OR
   1 minute composure then 3 mins of OM
2. How was the Homework? - (svatyaha, create a diary)
3. Concept - Niyama: Sauca (cleanliness, purification, inside + out).
   
   My Spin: creating a sacred space/circle is a good example of keeping clean and pure, since there is nothing uninvited that can remain in that space.
   
   Example: Yoga purifies the body, spirit and mind so it's a perfect example of sauca
4. Hang - hanging was done on the steps of the container. It was better, but not long enough to benefit the back. He is aware he needs to lose weight and strengthen his fingers
5. Asana/Stretching - W I&II, Trikonasa A&B with repetitive sinking down to open the hips, bridge, different seated poses for computer work
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6. Adhitthana - boat. This was done before the 3rd Wim Hof round, just to facilitate the breathing
7. Meditation: Bhramari - 5 mins, refresher/explanation of Bhramari meditation with covered perception sensory organs
8. Homework - take stock of your sacred space and determine what/who is there that shouldn't be there, and who outside this space must be inside?

1. NOTES:
   
   1. No more HIIT - Leo will find his cardio-strengthening outside
   2. continuing with the traditional yoga poses - less back movement
   3. continue slow decline push-ups for strength until he can lift up

CHANT

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2. How was the Homework? - (sacred space, who should be out, who from outside should be in)

TALK

3. Concept - Niyama: Isvara Puja (surrender to the greater forces and greater intelligence at play, dissolve your ego and let the karmic events take place). Some people regard this 'higher being', a god or God.
   
   My Spin: These forces are far more powerful and far more intelligent than me. I don't see what they see, and I don't know what the plan is for me. So I just cover my bases and let go. Their reason for being is to look after my well-being. I let them.
   
   Example: I got fired while going through a nasty divorce. Then money came in, a new job came in and a paid plane fare to Switzerland. All because I let go and asked for help from the greater forces at play.

ACTIVITY - none

WARM-UP

4. Hang - timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
5. Stretching - basic stretching to neck, shoulders, chest, back, side bends, pelvic roll, thigh stretch, knee roll, calf stretch

PRANAYAMA

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WORKOUT

6. Asanas - gentle Ashtanga - for developing strength, flexibility and balance while synchronizing breath with movement.

ADHITTHANA

7. Adhitthana: Utkatasana (chair) - hold the chair pose for as long as you can, observing the increasing difficulty without reacting to it. The object of this exercise is to strengthen the mind. As an added benefit, the knees will also be strengthened.

MEDITATION

8. Meditation: Nada - 5 mins, refresher/explanation of Nada Meditation, full Ujjayi inhale, pause 1 sec, exhale and empty the lungs, completely relax, feel the VOID, feel the EMPTINESS, focus inside the head, listen for the most subtle nada sound

HOMEWORK

9. Homework
   a) look back and see if there was any intervention from a higher power to save the day for you

CHANT

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NOTES

1. FYI:
   
   1. No more HIIT - Leo will find his cardio-strengthening outside
   2. continuing with the traditional yoga poses - less back movement
   3. continue slow decline push-ups for strength until he can lift up
   4. introduce Yoga Nidra

CHANT

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2. How was the Homework? - (look back and see if there was any intervention from a higher power to save the day for you)

TALK

3. Concept - Niyama: Isvara Puja (surrender to the greater forces and greater intelligence at play, dissolve your ego and let the karmic events take place). Some people regard this 'higher being', a god or God.
   
   My Spin: These forces are far more powerful and far more intelligent than me. I don't see what they see, and I don't know what the plan is for me. So I just cover my bases and let go. Their reason for being is to look after my well-being. I let them.
   
   Example: I got fired while going through a nasty divorce. Then money came in, a new job came in and a paid plane fare to Switzerland. All because I let go and asked for help from the greater forces at play.

ACTIVITY - none

WARM-UP

4. Stretching - basic stretching to neck, shoulders, chest, back, side bends, pelvic roll, thigh stretch, knee roll, calf stretch
5. Hang - timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
6. Surya namaskar A & B



Leo hanging on full body weight

PRANAYAMA

7. Pranayama/Breathing: Shitali, Lion's Breath - 5 mins: Shitali, inhale hold/tri-bandha/fire, Lion's exhale

WORKOUT

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ADHITTHANA

8. Adhitthana: Viparita Salabhasana (superman) - hold the superman pose for as long as you can, observing the increasing difficulty without reacting to it. The object of this exercise is to strengthen the mind. As an added benefit, the back muscles will also be strengthened.

MEDITATION

9. Meditation: Yoga Nidra - keeping the mind alert, awake and vigilant while the body sleeps. One hour of yoga nidra is the same as 3 or 4 hours of sleep

HOMEWORK

10. Homework
    a) xxxxxxxxxxx

CHANT

[an error occurred while processing this directive]

NOTES

1. Leo goes to the gym but not flexible, needs to lose weight and needs stillness of the mind
2. Leo has back muscle issues from a previous injury, so hanging and back fortification and mobility must always be there
3. meditation to slow down a racing mind and develop awareness
4. for physical strength, slow declines - slow push downs, slow squats, long holds
5. for mental strength, long holds while keeping balance of the mind
6. Leo needs to see the big picture (overall structure) so he can see where the pieces fit. e.g. how does chakras fit into the 8 limbs?
7. when the talks are over, then he can assess if he wants to do (physical) heart strengthening through HIIT
8. Done and complete: chakras, hand mudra, yama/niyama and pratyahara.

CLASS INTRODUCTION

1. Class introduction: Manipuraka chakra (navel)
   <--#include virtual="/yoga_class/intro_manipuraka.shtml" -->
   This class revolves on Manipuraka Chakra. The mudra (mandukasana / matangi mudra), mantra (RAM), asana (mayurasana, hamsasana), pranayama (kapalabhati) and everything else will revolve around the Manipuraka.

LECTURE: Chakra/Yoga

Manipuraka
Manipuraka Chakra / RAM chanting
<--#include virtual="/yoga_class/c_manipuraka.shtml" -->
Explaining Manipuraka (navel chakra) together with RAM mantra, including features and related topics:


1. Statement - "I have a strong body and a strong mind. I don't get sick and I am determined. I am a doer. I make things happen. I will dominate, assert and manipulate to satiate my thirst for power and respect. But is this all there is to life?"
2. Features
   
   
   1. in accordance to the Buddhist concept, kundalini resides in Manipura (not at the Muladhara) - until the level of manipura (not muladhara), because this is where expansion of consciousness begins
   2. the intensity of the pranic energy at the Manipuraka is like the dazzling power of the sun
   3. there is an intelligence in the Manipuraka that guides us, "My gut-feel is...."
   4. in the womb, the Manipuraka connects us to our mother via the umbilical cord. As an individual, the Manipuraka connects us the universe at large
   5. meditating on the Manipuraka (navel chakra) gives us complete knowledge of our body and allows us to diagnose our sickness
   6. activating this chakra cleanses the nadis and allows prana to flow freely throughout the body, eliminating disease and sickness
3. Famous people - Elon Musk, Jeff Bezos. These are powerful people who will bend reality to their will. But they're not yet spiritual.
4. Mantra - RAM
5. Sitting Pose - vajrasana
6. Asanas - backbends and navel contraction/extension/fortification
7. Pranayama - kapalabhati
8. Bandha - Uddiyana bandha
9. Blockage - shame (what are you shameful of? what in your past causes feelings of shame? Accept as fact of life and move on)
10. Activation - chanting RAM, Mandukasana, Nabhi Chikitsa (oil on navel), Kapalabhati,
11. Element - fire (thumb)
12. Mudra - mandukasana and thumb tip by the base of the little finger, then close the fist / matangi mudra
13. Warning - a lot of powerful people get stuck here and just amass wealth and power all their lives. The others evolve and realize that the world is not just about them - they explore humanity and discover love and compassion (this is when they move up to the next chakra, anahata)
14. Body / Physical - navel
15. Location - navel
16. Form / Color - lotus flower with ten yellow petals
17. Enhanced Human Qualities
    
    
    1. all organs of the body optimally functional. Strong body and strong mind - no physical or mental afflictions can happen. Cannot get sick
    2. one begins to seriously question his attitude towards life and his place in this universe (as a genesis to his eventual spiritual path)
    3. able to face any disaster or accident with mental fortitude
    4. determined, unwavering, a shaker and doer
18. Super Human Qualities (Siddhis)
    
    
    1. develops divya drishti (divine perception)
    2. you begin to realize that you are not the totality of your human perception (you are not your thoughts, memories, feelings, biases, etc.)
    3. experiences the singularity of time
    4. can enter the body of another
    5. power to create and destroy
19. Manipuraka perspective vs other chakras
    
    
    1. Muladhara: "I need food clothing and shelter to survive"
    2. Svadhisthana: "sex, drugs and rock & roll"
    3. Manipuraka: "I, me, mine - the world is my oyster"
    4. Anahata: "I have love and compassion"
    5. Visuddhi: "Instead of fighting with life, I begin to flow with the current of life. I perform at a high level of competence. People naturally move towards me because I can do things beyond their understanding and abilities."
    6. Ajna: "My intuition is accurate. I have psychic abilities. I see things without the cobwebs and clutter. I see the world in black and white with a very minimal shade of gray (uncertainty, doubt, indecision). Nothing can touch me, nothing can disturb me. But experientially, I still do not feel the spontaneous ecstasy of life."
    7. Sahasrara: "I am the convergence of energy and consciousness. The self, the universe and God become one"



CHANT to open the class

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How's the Homework?

NONE

ACTIVITY

NONE

WARM-UP

2. Hang
   <--#include virtual="/yoga_class/hang2.shtml" -->
   Timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
3. Stretching
   <--#include virtual="/yoga_class/stretching2.shtml" -->
   Basic stretching to neck, shoulders, chest, back, side bends, pelvic roll, thigh stretch, knee roll, calf stretch

PRANAYAMA I

4. Pranayama: Manipuraka > Kapalabhati > Mandukasana (mudra)
   <--#include virtual="/yoga_class/p_manipuraka.shtml" -->
   3 Rounds: on Vajrasana, do 1 minute of kapalabhati, empty on the last exhale, uddiyana bandha vacuum, do the fist mudra and place fist below the navel, and body bends forward to the lap. Release the uddiyana bandha, relax the entire body, while keeping awareness on the navel. Hold the breath as long as possible.
   
   Inhale coming up, and briefly engage all 3 bandhas while visualizing a ball of fire burning hot in the navel. Exhale while chanting RAM.

ASANA

5. Surya namaskar A & B
   <--#include virtual="/yoga_class/surya2.shtml" -->
   3 rounds of Surya Namaskar A, 3 rounds of Surya Namaskar B
6. Asanas: Backbends
   <--#include virtual="/yoga_class/a_backbends.shtml" -->
   Backbends are heart-openers and consistent with activating the anahata chakra. Backbends also activate the manipuraka chakra. Weighted backbends or holds will be done to provide strength to the back muscles supporting the spine.
   
   
   Facing Down
   1. Upward dog, sphinx, cobra, swan, locust, bow
   
   Facing Front/Kneeling
   2. Camel
   
   Facing Up
   3. Purvotanasana, inverse tabletop, fish, bridge, wheel, setu bandhasana

ADHITTHANA (strong determination)

7. Adhitthana: Utkatasana (chair) - hold the chair pose for as long as you can, observing the increasing difficulty without reacting to it. The object of this exercise is to strengthen the mind. As an added benefit, the knees will also be strengthened.




MEDITATION / PRANAYAMA II

8. Meditation: Trataka - stare into one object that doesn't move without blinking. Keep staring until both eyes tear up. Do this with Surya Pradarshini Mudra. Done daily, no eye disease can befall the eyes.
9. Meditation: Sambhavi - after doing Trataka, when tears have welled up, gently close the eyes and concentrate on the third eye.
   
   Meditating on the third eye allows one to coast through life with grace and ease. You no longer struggle with life.

CHANT to close the session

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HOMEWORK

10. RAM chanting / Manipuraka chakra
    <--#include virtual="/yoga_class/homework_manipuraka.shtml" -->
    a) do 20 mins of RAM chanting with focus on the Manipuraka chakra. Before the chant, feel your body, spirit and emotions. Just chant and keep the awareness on the chakra. At some point, you may feel something there...or maybe not. But have that single-pointed focus on the chakra during this 20 mins. After, feel your body, spirit and emotions again. Is there a difference?

Comments:

NOTES

1. Leo goes to the gym but not flexible, needs to lose weight and needs stillness of the mind
2. Leo has back muscle issues from a previous injury, so hanging and back fortification and mobility must always be there
3. meditation to slow down a racing mind and develop awareness
4. for physical strength, slow declines - slow push downs, slow squats, long holds
5. for mental strength, long holds while keeping balance of the mind
6. Leo needs to see the big picture (overall structure) so he can see where the pieces fit. e.g. how does chakras fit into the 8 limbs?
7. when the talks are over, then he can assess if he wants to do (physical) heart strengthening through HIIT
8. Done and complete: chakras, hand mudra, yama/niyama and pratyahara.

CLASS INTRODUCTION

1. Class introduction: Anahata chakra
   <--#include virtual="/yoga_class/intro_anahata.shtml" -->
   This class revolves on Anahata Chakra. The mudra (gyana/akash), mantra (Yam), asana (backbends), pranayama and everything else will revolve around the Anahata.

CONCEPT / THEORY

Anahata
<--#include virtual="/yoga_class/c_anahata.shtml" -->
Anahata Chakra / YAM chanting - explaining Anahata (heart chakra) together with YAM mantra, including features and related topics:


1. Statement - "I have love and compassion. I love myself, everyone and everything. I unconditionally accept everything with no judgement - flaws and merits altogether. I am creative. I am into art, music, poetry and innovation. I am devoted to my God. I feel my connection to the universe. Everything is connected and part of the same singularity. My one leg is grounded on solid granite and the other leg is dancing on Cloud 9."
2. Features
   
   
   1. coming from the narcissistic Manipuraka chakra, Anahata is the mid-point where one begins to expand consciousness....where one begins his spiritual journey
   2. activation in Anahata (like all chakras), is manifested uniquely by every individual
   3. the heart is the seat of consciousness - not the brain. The brain acts like an operating system that ensures functionality of the body. But transformation and manifestation are done from the heart
   4. the heart should be the focus of concentration during meditation. New science points out that the heart has its own share of neurons independent from that of the brain
   5. manifestation results when the mind and the heart become one in its vision - to think from the mind and feel the outcome from the heart
   6. Anahata produces 108 unique sounds. When activated, one starts hearing all these sounds
   7. these sounds are also associated with deities who could look hideously horrifying. One begins to see these entities, which can be a frightening experience
   8. even a slight mental imbalance or emotional disturbance can be amplified. So it takes intellectual discernment and sweetness of emotion to handle an Anahata activation
   9. opening anahata leads to intense feelings of devotion
3. Famous people - Mandela, Gandhi
4. Mantra - YAM
5. Sitting Pose - no standard, but Padmasana is ideal as this can be held for long periods
6. Asanas - any backbend that opens up the chest: camel, fish, wheel, bridge, reverse table top, reverse plank, dancers, locust, upward dog
7. Pranayama - nothing standard but Bhastrika activates the chest area more than any other
8. Blockage - grief (express your grief and get over your grief and move on). Unexpressed grief (like mourning a loved one) makes you sick
9. Element - air (index finger)
10. Mudra - akash mudra (fire & ether, heart opener) and anjali mudra (all elements, palms together) and gyana mudra (fire and air elements)
11. Contra-indication - activation means hearing nada and seeing emanation of deities - any trauma will be amplified. You should not have unresolved psychological issues or emotional disturbances before activation. One must have intellectual discernment and emotional sweetness before activation. Better to spontaneously activate anahata through the strength of your practice rather than rush it through external means
12. Body / Physical - heart
13. Form / Color - green lotus with 12 petals, 2 triangles merging, one pointed up and the other pointing down, signifying heaven and earth, consciousness and grounding
14. concentration on the anahata chakra gives rise to kevala kumbhaka
15. Enhanced Human Qualities
    
    
    1. you are balanced between heaven and earth - on foot on the ground, the other on Cloud 9
    2. develops love for humanity, love of God, love for a cause, etc.
    3. becomes radiant. His presence can light up a room
    4. one accepts and loves all unconditionally for what they are with all its flaws and merits
    5. stuck emotions are energized and begin to flow
    6. one becomes endearing and loved by all. Women are drawn to him, men want to be like him
    7. lives life with high levels of concentration and focus
    8. one can articulate ideas into powerful words
16. Super Human Qualities (Siddhis)
    
    
    1. becomes capable of protection and destruction
    2. can enter other people's bodies at will
    3. awareness of one's karma
    4. knowledge of past, present and future
    5. clairvoyance
    6. levitation
    7. ability to travel all over the world at the speed of thought
    8. seeing God in everything (not a concept but the actual realization) occurs
       
       
17. Anahata perspective vs other chakras
    
    
    1. Muladhara: "I need food clothing and shelter to survive"
    2. Svadhisthana: "sex, drugs and rock & roll"
    3. Manipuraka: "I, me, mine - the world is my oyster"
    4. Anahata: "I have love and compassion"
    5. Visuddhi: "Instead of fighting with life, I begin to flow with the current of life. I perform at a high level of competence. People naturally move towards me because I can do things beyond their understanding and abilities."
    6. Ajna: "My intuition is accurate. I see things without the cobwebs and clutter. I see the world in black and white with a very minimal shade of gray (uncertainty, doubt, indecision). Nothing can touch me, nothing can disturb me. But experientially, I still do not feel the spontaneous ecstasy of life. I have psychic abilities."
    7. Sahasrara: "I am the convergence of energy and consciousness. The self, the universe and God become one"



CHANT to open the class

[an error occurred while processing this directive]

WARM-UP

2. Hang
   <--#include virtual="/yoga_class/hang2.shtml" -->
   Timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
3. Surya namaskar A & B
   <--#include virtual="/yoga_class/surya2.shtml" -->
   3 rounds of Surya Namaskar A, 3 rounds of Surya Namaskar B

ASANA

4. Asanas: Backbends
   <--#include virtual="/yoga_class/a_backbends.shtml" -->
   Backbends are heart-openers and consistent with activating the anahata chakra. Backbends also activate the manipuraka chakra. Weighted backbends or holds will be done to provide strength to the back muscles supporting the spine.
   
   
   Facing Down
   1. Upward dog, sphinx, cobra, swan, locust, bow
   
   Facing Front/Kneeling
   2. Camel
   
   Facing Up
   3. Purvotanasana, inverse tabletop, fish, bridge, wheel, setu bandhasana
***upward dog, cobra, sphinx, superman, locust, bow and camel were done



Camel Pose for Leo

PRANAYAMA II

5. Pranayama/Breathing: Wim Hof
   /yoga_class/p_wim3rnd.shtml
   1st 1:00, exhale hold/relax, inhale hold/relax
   2nd 1:15, exhale hold/relax, inhale hold/tri-bandha/fire , exhale tummo
   3rd 1:30, inhale hold/tri-bandha/fire, exhale tummo

CHANT to close the session

[an error occurred while processing this directive]

HOMEWORK

6. YAM chanting / Anahata chakra
   <--#include virtual="/yoga_class/homework_anahata.shtml" -->
   a) contemplate...do you have unexpressed grief? Have you been grieving too long and can't seem to move on?
   b) do 30 mins of YAM chanting with focus on the Anahata chakra, with intention relating to its qualities (love, devotion, compassion, creativity, innovation, transformation), visualizing the end game and feeling grateful about it - e.g., if you want to be compassionate, don't say, "I am compassionate". Instead, "I feel the pain of the planet". And really feel it. Don't intellectualize.
7. Hri
   <--#include virtual="/yoga_class/homework_hri.shtml" -->
   Think of an episode in your past where you made a mistake and passed the blame on someone.

Comments:

NOTES

1. Leo goes to the gym but not flexible, needs to lose weight and needs stillness of the mind
2. Leo has back muscle issues from a previous injury, so hanging and back fortification and mobility must always be there
3. meditation to slow down a racing mind and develop awareness
4. for physical strength, slow declines - slow push downs, slow squats, long holds
5. for mental strength, long holds while keeping balance of the mind
6. Leo needs to see the big picture (overall structure) so he can see where the pieces fit. e.g. how does chakras fit into the 8 limbs?
7. when the talks are over, then he can assess if he wants to do (physical) heart strengthening through HIIT
8. Done and complete: chakras, hand mudra, yama/niyama and pratyahara.

CLASS INTRODUCTION

1. Class introduction: Visuddhi chakra (crown)
   <--#include virtual="/yoga_class/intro_visuddhi.shtml" -->
   This class revolves on Visuddhi Chakra. The mudra (akash), mantra (HAM), asana (throat contraction/extension), pranayama and everything else will revolve around the Visuddhi.

CONCEPT / THEORY

Visuddhi
<--#include virtual="/yoga_class/c_visuddhi.shtml" -->
Visuddhi Chakra / HAM chanting - explaining Visuddhi (throat chakra) together with HAM mantra, including features and related topics:


1. Statement - "Instead of fighting with life, I begin to flow with the current of life. I perform at a different level of competence. People naturally move towards me because I can do things beyond their abilities and I can understand things beyond their comprehension. I remain forever young."
2. Features
   
   
   1. below vishuddhi it is possible to fall and lose one's level of harmony and understanding. But at the level of vishuddhi and above, this falling no longer exists
   2. the divine nectar, amrita (the mystical elixir of immortality) is tasted here, thus one can remain forever young
3. Famous people - xxxxxxxx
4. Mantra - HAM
5. Bandha - jalandhara
6. Sitting Pose - padmasana
7. Asanas - any asana that contracts the throat muscles like sarvangasana (shoulder stand with chin tucked-in) or asanas that lengthen the throat muscles like camel (with head tilted back and neck is stretched out)
8. Pranayama - ujjayi breathing on the inhale, as it constricts air passage in the throat, and HAM chanting on the exhale as it restricts air passage on the throat to create the bee sound on the "M"
9. Blockage - lies (what are the lies we tell ourselves? that we are always right? what is our true nature that we hide away from?)
10. Activation - chanting HAM
11. Vayu (pranic wind) - Udana Vayu
12. Element - akash or ether, represented by the middle finger in the hand mudra
13. Mudra - akash mudra (middle finger + thumb, akash + fire)
14. Warning - xxxxxxxxxxx
15. Body / Physical - throat
16. Location - center soft spot (the size of the thumb) between the 2 collar bones at the base of the neck
17. Form / Color - lotus flower with 16 purple petals, a facing-down triangle and a whitish radiance at the middle, which is the akash or ether
18. Enhanced Human Qualities
    
    
    1. the universe is your home (not just your postal address)
    2. one becomes open to all experiences, whether good or bad - no aversion, no craving, letting things happen in the way that they must. Experiences, good and bad, are neutral and lead to greater understanding
    3. instead of fighting with life, one begins to flow with the current of life
    4. one begins to tune in with other people and feel the connection between all things
    5. one sees the underlying intelligence behind all things, events, people and actions (thus you are no longer reactive to them)
    6. one knows all the scriptures without reading them because his experience and intuition reveals the meaning of the scriptures
    7. he can play with reality however way he chooses and still be in control without being intoxicated by it
    8. optimizes the vocal cords and develops a good voice
    9. optimizes intake of air and food
    10. one articulates complex ideas into a cohesive, elegant and fluid verbal narrative
    11. artistic virtues are enhanced
    12. one follows his bliss even if it means walking away from a lucrative career that no longer excites him
    13. communication, command of speech and mantras are all enhanced
19. Super Human Qualities (Siddhis)
    
    
    1. self-mastery
    2. understanding of dreams
    3. becomes unconscious of the outer world and enjoys the inner realm
    4. transcends to a state of non-judgment
    5. levitation (laghima siddhi)
    6. occult proficiency, so one explores the unworldly dimensions
    7. hidden natural laws are learned
    8. time becomes a singularity (no more past, present and future)
    9. ganas (disembodied beings) are attracted to you but you are not frightened by them
    10. you delay the aging process and become disease-free
    11. saved from danger - the universe intervenes to protect your well-being
20. Visuddhi perspective vs other chakras
    
    
    1. Muladhara: "I need food clothing and shelter to survive"
    2. Svadhisthana: "sex, drugs and rock & roll"
    3. Manipuraka: "I, me, mine - the world is my oyster"
    4. Anahata: "I have love and compassion"
    5. Visuddhi: "Instead of fighting with life, I begin to flow with the current of life. I perform at a high level of competence. People naturally move towards me because I can do things beyond their abilities and I can understand events/situations beyond their comprehension."
    6. Ajna: "My intuition is accurate. I have psychic abilities. I see things without the cobwebs and clutter. I see the world in black and white with a very minimal shade of gray (uncertainty, doubt, indecision). Nothing can touch me, nothing can disturb me. But experientially, I still do not feel the spontaneous ecstasy of life."
    7. Sahasrara: "I am the convergence of energy and consciousness. The self, the universe and God become one"



CHANT to open the class

2. HAM
   /yoga_class/chant_ham.shtml
   Single-pointed focus on Visuddhi Chakra (throat)
   a) to start the class, 1 minute composure then 3 mins of HAM chanting on Akash mudra - ujjayi breathing on the inhale, then HAM chanting on the exhale as focus is shifted on the chakra (not the mudra)
   b) to end the class, 1 minute composure then 3 rounds of HAM chanting - ujjayi breathing on the inhale, then HAM chanting on the exhale

How's the Homework?

3. YAM chanting / Anahata chakra
   <--#include virtual="/yoga_class/homework_anahata.shtml" -->
   a) contemplate...do you have unexpressed grief? Have you been grieving too long and can't seem to move on?
   b) do 30 mins of YAM chanting with focus on the Anahata chakra, with intention relating to its qualities (love, devotion, compassion, creativity, innovation, transformation), visualizing the end game and feeling grateful about it - e.g., if you want to be compassionate, don't say, "I am compassionate". Instead, "I feel the pain of the planet". And really feel it. Don't intellectualize.
4. Hri
   <--#include virtual="/yoga_class/homework_hri.shtml" -->
   Think of an episode in your past where you made a mistake and passed the blame on someone.

ACTIVITY

none

WARM-UP

5. Hang
   <--#include virtual="/yoga_class/hang2.shtml" -->
   Timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
6. Surya namaskar A & B
   <--#include virtual="/yoga_class/surya2.shtml" -->
   3 rounds of Surya Namaskar A, 3 rounds of Surya Namaskar B

PRANAYAMA I

7. Pranayama: Wim Hof, Bhastrika, Kapalabhati
   <--#include virtual="/yoga_class/wimbhaskap.shtml" -->
   1 Kapalabhati, 0:45 secs
   2 Bhastrika, 1:00 min
   3 Wim Hof, 1:30

ASANA

8. Asana: Visuddhi > Throat
   <--#include virtual="/yoga_class/a_visuddhi.shtml" -->
   (neck contraction/extension)
   1. Sarvangasana
   2. Camel
   3. Purvotanasana
   4. Bridge
   5. Wheel

ADHITTHANA (strong determination)

9. Adhitthana: Phalakasana (high plank) - hold the high plank for as long as you can, observing the increasing difficulty without reacting to it. The object of this exercise is to strengthen the mind. As an added benefit, the ABS will also be strengthened.




PRANAYAMA II

none

MEDITATION / PRANAYAMA II

10. Meditation: Bhramari - 5 mins, refresher/explanation of Bhramari meditation with covered perception sensory organs

CHANT to close the session

11. HAM
    /yoga_class/chant_ham.shtml
    Single-pointed focus on Visuddhi Chakra (throat)
    a) to start the class, 1 minute composure then 3 mins of HAM chanting on Akash mudra - ujjayi breathing on the inhale, then HAM chanting on the exhale as focus is shifted on the chakra (not the mudra)
    b) to end the class, 1 minute composure then 3 rounds of HAM chanting - ujjayi breathing on the inhale, then HAM chanting on the exhale

HOMEWORK

12. HAM chanting / Visuddhi chakra
    <--#include virtual="/yoga_class/homework_visuddhi.shtml" -->
    a) contemplate...are you lying about something to yourself? (e.g. convincing yourself you're someone you are not)
    b) do 20 mins of HAM chanting with focus on the Visuddhi chakra. Just remain aware and focused without changing or creating anything there. Maybe you feel something...or don't

Comments:

NOTES

1. Leo goes to the gym but not flexible, needs to lose weight and needs stillness of the mind
2. Leo has back muscle issues from a previous injury, so hanging and back fortification and mobility must always be there
3. meditation to slow down a racing mind and develop awareness
4. for physical strength, slow declines - slow push downs, slow squats, long holds
5. for mental strength, long holds while keeping balance of the mind
6. Leo needs to see the big picture (overall structure) so he can see where the pieces fit. e.g. how does chakras fit into the 8 limbs?
7. when the talks are over, then he can assess if he wants to do (physical) heart strengthening through HIIT
8. Done and complete: chakras, hand mudra, yama/niyama and pratyahara.

CLASS INTRODUCTION

1. Class introduction: Ajna chakra (third eye)
   <--#include virtual="/yoga_class/intro_ajna.shtml" -->
   This class revolves on Ajna Chakra. The mudra (sambhavi), mantra (OM), asana (inversions/balancing), pranayama and everything else will revolve around the Ajna.

CONCEPT / THEORY

Ajna
<--#include virtual="/yoga_class/c_ajna.shtml" -->
Ajna Chakra / OM chanting - explaining Ajna (third eye chakra) together with OM mantra, including features and related topics:


1. Statement - "I am intellectually realized. I have clarity of vision and thinking. My intuition is accurate. I see things without the cobwebs and clutter. I see the world in black and white with a very minimal shade of gray (uncertainty, doubt, indecision). Nothing can touch me, nothing can disturb me. Ego and separation no longer exist. But experientially, I still do not feel the spontaneous ecstasy of life."
2. Features
   
   
   1. Ajna is where the 3 most powerful nadis converge - ida, pingala and sushumna
   2. the 2 lotus petals represent duality merging into one - the left and right hemispheres of the brain, ida and pingala, moon and sun, male and female
   3. from Muladhara to Ajna, there are established ways to ascend. But from Ajna ascending up, it's only a leap of faith
   4. Ajna is the bridge between man and the infinite
   5. you become the objective, non-reactive observer - observing you and all phenomena
3. Famous people - at this level, they don't need to be famous and would rather deepen their practice without calling for attention. They could be walking amongst us
4. Mantra - OM
5. Sitting Pose - no standard, but Padmasana is ideal
6. Asanas - Sirsasana takes center stage but as a general rule, any inversion asana (forward bend, headstand, handstand, downward dog) and balancing asana (tree, eagle, hand-to-big-toe, etc.) activates the ajna chakra
7. Pranayama - nothing standard for ajna, but an Ujjayi inhale with a OM mantra chant on the exhale will do
8. Blockage - illusion (the biggest illusion is that we are individual and separate. Everything is connected.)
9. Activation - chanting OM, using neti pot, no more computer 1 hour before sleep, put eye cover when sleeping, meditation on sambhavi mudra, doing eye exercises, trataka kriya,
10. Element - all elements
11. Mudra - sambhavi mudra
12. Warning/Limitation
    1) attachment to psychic powers such as telepathy, clairaudience and other mind phenomena (Rudra granthi) - and therefore cannot move on
    2) cannot feel (yet) the spontaneous ecstasy of life
13. Body / Physical - third eye, pineal gland
14. Location - slightly above between the 2 eyebrows. Ajna is where the 3 most important nadis converge into one: ida, pingala and sushumna
15. Form / Color - 2-petalled silver lotus representing the 2 major nadis, Ida (moon, chandra, female, restoration) and Pingala (sun, surya, male, fight/flight). The 2 petals also represent the left and right hemispheres of the brain
16. Enhanced Human Qualities
    
    
    1. intellectually realized
    2. clarity of vision and thinking
    3. seeing things without the cobwebs and clutter, seeing the world in black & white
    4. strong and accurate intuition
    5. long life
    6. internal and external changes cannot disturb you
    7. one develops a divine lustre
    8. one is able to see the true essence, the soul
17. Super Human Qualities (Siddhis)
    
    
    1. ego and separation no longer exist From the memoirs of Maha Bua, ego is the last thing that leaves consciousness before enightenment is achieve. So, to say that ego and separation no longer exist, may be too soon, too early
    2. destruction of karmic debts (from past lives) My understanding is that karmic debts are never forgiven - they need to be paid back. I can accept that when you pay back all your karmic debts, you can activate your Ajna chakra - but not the other way around, that when you activate your ajna chakra, all your karmic debts are deleted from the books.
    3. psychic abilities - mental telepathy, clairaudience, clairevoyance, telekinesis, etc.
    4. able to see all the events that are occurring around the world without moving from their position
    5. able to be in a continuous state of samadhi (realized non-duality)
    6. time is a singularity
    7. desires manifest
    8. power to control everybody
18. Ajna perspective vs other chakras
    
    
    1. Muladhara: "I need food clothing and shelter to survive"
    2. Svadhisthana: "sex, drugs and rock & roll"
    3. Manipuraka: "I, me, mine - the world is my oyster"
    4. Anahata: "I have love and compassion"
    5. Visuddhi: "Instead of fighting with life, I begin to flow with the current of life. I perform at a high level of competence. People naturally move towards me because I can do things beyond their understanding and abilities."
    6. Ajna: "My intuition is accurate. I have psychic abilities. I see things without the cobwebs and clutter. I see the world in black and white with a very minimal shade of gray (uncertainty, doubt, indecision). Nothing can touch me, nothing can disturb me. But experientially, I still do not feel the spontaneous ecstasy of life."
    7. Sahasrara: "I am the convergence of energy and consciousness. The self, the universe and God become one"



CHANT to open the class

[an error occurred while processing this directive]

How's the Homework?

2. HAM chanting / Visuddhi chakra
   <--#include virtual="/yoga_class/homework_visuddhi.shtml" -->
   a) contemplate...are you lying about something to yourself? (e.g. convincing yourself you're someone you are not)
   b) do 20 mins of HAM chanting with focus on the Visuddhi chakra. Just remain aware and focused without changing or creating anything there. Maybe you feel something...or don't

WARM-UP

3. Hang
   <--#include virtual="/yoga_class/hang2.shtml" -->
   Timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time

PRANAYAMA I

4. Pranayama: Wim Hof, Bhastrika, Kapalabhati
   <--#include virtual="/yoga_class/wimbhaskap.shtml" -->
   1 Kapalabhati, 0:45 secs
   2 Bhastrika, 1:00 min
   3 Wim Hof, 1:30

ASANA

5. Surya namaskar A & B
   <--#include virtual="/yoga_class/surya2.shtml" -->
   3 rounds of Surya Namaskar A, 3 rounds of Surya Namaskar B
*** practiced Warrior I&II with hip-opening lowers and lift, superman holds, kicking for a handstand



Leo practicing kicking for a handstand

CHANT to close the session

[an error occurred while processing this directive]

NEXT SESSION

6. Niyama: Japa, Sahasrara, LEO already paid for June 28

Comments:

NOTES

1. Leo goes to the gym but not flexible, needs to lose weight and needs stillness of the mind
2. Leo has back muscle issues from a previous injury, so hanging and back fortification and mobility must always be there
3. meditation to slow down a racing mind and develop awareness
4. for physical strength, slow declines - slow push downs, slow squats, long holds
5. for mental strength, long holds while keeping balance of the mind
6. Leo needs to see the big picture (overall structure) so he can see where the pieces fit. e.g. how does chakras fit into the 8 limbs?
7. when the talks are over, then he can assess if he wants to do (physical) heart strengthening through HIIT
8. Done and complete: chakras, hand mudra, yama/niyama and pratyahara.
*** Surya Pradarshini, Sahasrara today. LEO already paid for June 28 (TODAY)

CLASS INTRODUCTION

1. Class introduction: Sahasrara chakra (crown)
   <--#include virtual="/yoga_class/intro_sahasrara.shtml" -->
   This class revolves on Sahasrara Chakra. The mudra (akash), mantra (OM), asana (sirsasana), pranayama and everything else will revolve around the Sahasrara.

LECTURE: Chakra/Yoga

Sahasrara
Sahasrara Chakra / OM chanting
<--#include virtual="/yoga_class/c_sahasrara.shtml" -->
Explaining Sahasrara (crown chakra) together with OM mantra, including features and related topics:
1. Statement - "I am the convergence when energy and consciousness unite, when the self, the universe and god become one - the separation was all an illusion. I am now self-realized."
2. Features
   
   
   1. from Ajna to Sahasrara, there is no established path. You need to draw on your strength, insight, experience and trust to reach sahasrara
   2. the yogi reaches this state when he is in samadhi (trance state of meditative absorption)
   3. this is where all the 72,000 nadis converge, in the same way that streams, creeks and rivers eventually find their way into the ocean
   4. Sahasrara gives rise to pure consciousness
3. Famous people - out of a global population of 8 billion, perhaps only a handful are at this level - and they are probably obscure arahants who live in caves and meditate for most of the day
4. Mantra - OM
5. Sitting Pose - padmasana
6. Asanas - Sirshasana (headstand) and Mukta Hasta Sirsasana (tripod headstand)
7. Pranayama - any pranayama that holds the 3 bandhas, visualizing that kundalini (power) rises up to be united with consciousness at the top of the head
8. Blockage - earthly attachment (if you die tomorrow, what is the most painful thing to leave behind? Let go...and move on). Per Maha Bua, it's ego
9. Activation - chanting OM, pranayama with kumbhaka and bandha
10. Element - all elements
11. Mudra - Gyana
12. Warning - in this inebriated state, functionality in the physical world cannot be sustained. It is a fuzzy world between the world of the physical and the non-physical. (note: maybe I misunderstand. Buddha is coherent and fully functional in the default world)
13. Body / Physical - crown
14. Location - at the crown of the head
15. Form / Color - lotus flower with 1,000 petals of diamond white color
16. Enhanced Human Qualities
    
    
    1. once Ajna and Sahasrara are bridged, one becomes ecstatic about life requiring no reason
17. Super Human Qualities (Siddhis)
    
    
    1. knowledge, knower and known become one and liberated
    2. feelings, emotions and desires are dissolved into their root cause
    3. union is achieved. Non-dual consciousness occurs
    4. all siddhis are obtained
    5. transcends the desire to use those siddhis or manifest his desires
    6. no separation between the experience and the experiencer (I am that)
18. Sahasrara perspective vs other chakras
    
    
    1. Muladhara: "I need food clothing and shelter to survive"
    2. Svadhisthana: "sex, drugs and rock & roll"
    3. Manipuraka: "I, me, mine - the world is my oyster"
    4. Anahata: "I have love and compassion"
    5. Visuddhi: "Instead of fighting with life, I begin to flow with the current of life. I perform at a high level of competence. People naturally move towards me because I can do things beyond their understanding and abilities."
    6. Ajna: "My intuition is accurate. I have psychic abilities. I see things without the cobwebs and clutter. I see the world in black and white with a very minimal shade of gray (uncertainty, doubt, indecision). Nothing can touch me, nothing can disturb me. But experientially, I still do not feel the spontaneous ecstasy of life."
    7. Sahasrara: "I am the convergence of energy and consciousness. The self, the universe and God become one. It was just me the entire time."
---



CHANT to open the class

[an error occurred while processing this directive]

WARM-UP

2. Hang
   <--#include virtual="/yoga_class/hang2.shtml" -->
   Timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
3. Stretching
   <--#include virtual="/yoga_class/stretching2.shtml" -->
   Basic stretching to neck, shoulders, chest, back, side bends, pelvic roll, thigh stretch, knee roll, calf stretch

PRANAYAMA I

4. Pranayama/Breathing: Wim Hof
   /yoga_class/p_wim3rnd.shtml
   1st 1:00, exhale hold/relax, inhale hold/relax
   2nd 1:15, exhale hold/relax, inhale hold/tri-bandha/fire , exhale tummo
   3rd 1:30, inhale hold/tri-bandha/fire, exhale tummo

ASANA

5. Surya namaskar A & B
   <--#include virtual="/yoga_class/surya2.shtml" -->
   3 rounds of Surya Namaskar A, 3 rounds of Surya Namaskar B

ADHITTHANA (strong determination)

6. Adhitthana: Butterfly Back/Forward Bend
   <--#include virtual="/yoga_class/adh_butterfly_backbend.shtml" -->
   Seated on Butterfly with arms extended behind for support, do a backbend with wide-open chest for 1 slow full inhale. Hold for as long as you can. On the exhale, straighten your back, hands on the laps, and do a forward bend with a rounded back...very slow exhale. Keep doing this cycle for the next 5 minutes, making it as slow as possible without straining.
   
   An alternative is to hold it on the exhale (not on the inhale) and perform the 3 bandhas - mula, uddhiyana and jalandara bandha.

MEDITATION / PRANAYAMA II

7. Meditation: Trataka - stare into one object that doesn't move without blinking. Keep staring until both eyes tear up. Do this with Surya Pradarshini Mudra. Done daily, no eye disease can befall the eyes.

CHANT to close the session

[an error occurred while processing this directive]

HOMEWORK

8. OM chanting / Sahasrara chakra
   <--#include virtual="/yoga_class/homework_sahasrara.shtml" -->
   a) do 20 mins of mantra chanting (according to chakra) with initial focus on the Muladhara chakra, going up to the other chakras along the sushumna until it reaches Sahasrara. Visualize that kundalini is rising with every level-up of mantra chanting. Feel it. Don't intellectualize.

NEXT SESSION (Jun 30)

9. XXXXXXXXXXXX

Comments:

NOTES

1. Leo goes to the gym but not flexible, needs to lose weight and needs stillness of the mind
2. Leo has back muscle issues from a previous injury, so hanging and back fortification and mobility must always be there
3. meditation to slow down a racing mind and develop awareness
4. for physical strength, slow declines - slow push downs, slow squats, long holds
5. for mental strength, long holds while keeping balance of the mind
6. Leo needs to see the big picture (overall structure) so he can see where the pieces fit. e.g. how does chakras fit into the 8 limbs?
7. when the talks are over, then he can assess if he wants to do (physical) heart strengthening through HIIT
8. Done and complete: chakras, hand mudra, yama/niyama and pratyahara.
*** This is a make-up class for yesterday as Leo had neck problems. All the Chakra lectures are done. Introduction of Mudras.

CLASS INTRODUCTION

1. Class introduction: Hasta Mudra (hands/fingers)
   <--#include virtual="/yoga_class/m_mudra1.shtml" -->
   This class introduces the various hand mudras and other related features - chakra, affliction, contra-indication

LECTURE: Chakra/Yoga

2. Hasta Mudra (hand)
   <--#include virtual="/yoga_class/lec_mudra1.shtml" -->

   Hasta Mudras are hand/finger gestures designed to balance the energy flow within the body. The 5 fingers represent the 5 elements within the body - fire, air, sky, earth and water. Any imbalance within the 5 cause illness and dis-ease. The many ways fingers touch each other in a mudra help in the following ways:

   Benefits

   1. restoring energy balance to heal the body, mind and spirit
   2. therapy for specific illness
   3. spiritual development
   4. instilling peace of mind
   5. enhances personality development
   6. clears energy blockages

   Characteristics of Mudras

   1. Mudras aid in spiritual development, peace of mind, disease, and personality development.
   2. When done for therapy, some mudras need to be done for 45 minutes regularly until an ailment is gone.
   3. Mudras can be combined with a mantra, performed with asanas, pranayama and meditation.
   4. Mudras are usually done in a comfortable seated position preferably in lotus (padmasana), sit-bones centered, spine vertically aligned.
   5. Mudras are done either at shoulder level or with hands on top of the knees/lap.
   6. With the exception of the Gyani Mudra, mudras are often neglected in meditation classes in favor of bandhas, mantras and the breath.
   7. Some mudras are only done during meditation asanas.
   8. Mudras done with the left hand affect the right body and vice-versa.
   9. Fingers don't need to be pressed against each other. Having them lightly touch each other is optimum and produces great results.

   TYPES OF MUDRAS

   Gyana

   

   Gyana Mudra (aka Gyan, Chin, Jnana)

   <--#include virtual="/2019/sep/mudra_gyana/gyana.shtml" -->

   Finger Position: thumb and index finger touch (concentrate on this point), 3 other fingers are together and straight
   Hand Level: shoulder or on lap
   Activated Elements: fire and air (combustible)
   Benefits: memory retention, increased comprehension and concentration, gaining wisdom
   Chakra Affected: Muladhara to Ajna (root to third eye)
   Affected Body Part: pituitary and pineal glands, brain
   Mantra: Om
   Notes: can be done anywhere, anytime, by anybody

   ---

   
   
   Akash

   

   Akash Mudra

   Related link: Vishuddhi chakra (Akash element)

   Finger Position: thumb and middle finger touch (concentrate on this point), 3 other fingers are straightened, then relaxed
   Hand Level: shoulder level with bent elbows
   Activated Elements: fire and sky (ether)
   Benefits: expands consciousness, connects with the universe at large, enhances communication skill (throat chakra)
   Siddhi: levitation, radiance, crowd gathers around you for counsel, healing and awakening
   Chakra Affected: Vishuddhi chakra (throat chakra)
   Affected Body Part: throat
   Mantra: HAM (seed mantra for Vishuddhi chakra)

   *** Akash Mudra is a heart opener so it helps in making decisions not based solely on logic (brain) but also on compassion and harmony.

   ---

   
   
   Prithvi

   

   Prithvi Mudra (aka Pruthvi)

   <--#include virtual="/2019/sep/mudra_prithvi/prithvi.shtml" -->

   Finger Position: thumb and ring finger touch (concentrate on this point), 3 other fingers are together, straightened, then relaxed
   Bandha: Mula bandha
   Chakra: Muladhara chakra
   Elements: earth and fire
   Benefits: enhances the physical health of the body, improves personality, helps gain weight (stop when weight has been gained), allows forgive and tolerance
   Affected Body Part: entire physical body
   Mantra: LAM (Muladhara for body hardness)
   Notes: Prithvi mudra is a collective of Muladhara chakra, Mula Bandha, earth element, LAM mantra. They can all be combined in doing asana, pranayama and chanting

   ---

   
   
   Varun

   

   Varun Mudra

   <--#include virtual="/2019/sep/mudra_varun/varun.shtml" -->

   Finger Position: thumb and little finger touch (concentrate on this point), 3 other fingers are together, straightened, then relaxed
   Chakra: Svadisthana chakra
   Affected Body Part: sexual organs, sacrum (1st and 2nd sacral vertebrae)
   Mantra: VAM
   Hand Level: shoulder
   Activated Elements: fire and water
   Benefits: water retention, improving skin conditions, detoxification, retaining youth, blood disorders and Gastroenteritis

   ---

   
   
   Anjali

   

   Anjali Mudra

   <--#include virtual="/2019/sep/mudra_anjali/anjali.shtml" -->

   Finger Position: palms together with a hollow by the palm center, placed by the heart center with thumbs lightly touching the sternum
   Hand Level: heart center
   Activated Chakra: Anahata chakra
   Activated Elements: all elements - anjali brings union as the five elements converge
   Benefits: 'centering pose' that creates balance and stillness before a practice. Anjali establishes connection between right and left hemipheres of the brain. It also bridges the chasm between yourself and the outside world
   Affected Body Part: heart
   Notes: awareness that the seat of consciousness resides in the heart, and not in the brain

   ---

   
   
   Prana

   

   Prana Mudra (aka Pran)

   <--#include virtual="/2019/sep/mudra_prana/prana.shtml" -->

   Finger Position: thumb, little finger and ring finger touch (concentrate on this point), 2 other fingers are together, straightened, then relaxed
   Hand Level: shoulder
   Activated Elements: fire, water and earth
   Benefits: life giver and life enhancer, energizes mind and body and puts it to balance
   Dosage: up to 45 minutes
   Notes: should only be practised by the virtuous

   ---

   
   
   Surya Pradarshini

   

   Surya Pradarshini Mudra (aka Surya Pradarshani)

   <--#include virtual="/2019/sep/mudra_suryapradarshini/suryapradarshini.shtml" -->

   Finger Position: 4 fingers of the 2 hands are interlaced and the thumbs form a cross (concentrate on this area)
   Hand Level: shoulder
   Benefits: strained, tired eyes are given its glow again. Eyesight improves.
   Affected Body Part: eyes
   Done with: Trataka Kriya and Sambhavi Mudra
   Dosage: 20 minutes

   ---

   
   
   Matangi

   

   Matangi Mudra

   <--#include virtual="/2019/sep/mudra_matangi/matangi.shtml" -->

   Hand Position: fingers are interlaced at shoulder level, with 2 middle fingers straight and pressed against each other
   Hand Level: shoulder level
   Activated Elements: fire
   Benefits: increased personal power and confidence, mental steadfastness
   Chakra Affected: Manipuraka chakra
   Affected Body Part: navel
   Mantra: RAM
   Dosage: 20 minutes
   Notes: Matangi mudra, RAM mantra, Manipuraka chakra, fire, strength and determination, can be viewed as one bundled package

   ---

   
   
   Sankalpa

   

   Sankalpa Mudra (aka Sankalp)

   <--#include virtual="/2019/sep/mudra_sankalpa/sankalpa.shtml" -->

   Hand Position: left hand (facing up) rests on the right lap, right hand (facing down) clasps the left hand (concentrate on this area)
   Hand Level: resting on the right lap
   Benefits: your intentions manifest
   Dosage: 20 minutes
   Deities: Durga (left hand, power of intention), Lakshmi (right hand, power of the offering), Saraswati (given rise by Durga/Lakshmi, manifestation)
   Notes: when the palms are sealed together, energy stored within our body is released together with the intention

   ---

   
   
   Apana

   

   Apana Mudra (aka Apan)

   <--#include virtual="/2019/sep/mudra_apana/apana.shtml" -->

   Finger Position: thumb touches the tip of the ring and middle fingers (concentrate on this point), 2 other fingers are straightened, then relaxed
   Hand Level: shoulder level while on chair pose (Utkatasana)
   Activated Chakra: Muladhara chakra
   Activated Elements: fire, sky, and earth
   Bandha: Mula bandha
   Benefits: flushes out all toxins that should not be in the body through urination, sweating and defecation. It leaves the body clean and optimized. Great for people who are constipated, and have difficulty urinating.
   Affected Body Part: anus, sexual organ and skin - where toxins come out
   Notes: perform 15 minutes, 3x/day; frequent urination might occur

   ---

   
   
   Ling

   

   Ling Mudra

   <--#include virtual="/2019/oct/mudra_ling/ling.shtml" -->

   Finger Position: fingers are interlaced together with the thumb of one hand extended and pointed up (concentrate on this point)
   Hand Level: shoulder
   Activated Elements: fire
   Activated Chakra: Manipuraka
   Pranayama: Kapalabhati
   Alternative Mudra: Mandukasana
   Mantra: RAM
   Benefits: produces heat in the body, increases metabolic rate, puts passion and fire back into life. Also cures asthma, sinusitis, chronic cold and coughing
   Contra Indications: Ling Mudra should only be done when required. Not suitable for everyday practice. Not suitable to people with peptic ulcers

   ---

   
   
   Surya

   

   Surya Mudra

   <--#include virtual="/2019/sep/mudra_surya/surya.shtml" -->

   Finger Position: index finger touches the base of the thumb and thumb touches the back of the index finger (concentrate on this area), 3 other fingers are straightened, then relaxed
   Hand Level: shoulder
   Activated Elements: fire and earth
   Benefits: weight loss, treats thyroid disorder, peace of mind
   Notes: this is a typical example of the same fingers when done differently produce the opposite effect. In prithvi, the benefit is weight gain. In surya, the benefit is weight loss, but both mudras use the ring and thumb fingers

   ---

   
   
   Apan Vayu

   

   Apan Vayu Mudra (aka Hearth, Mruta Sanjeevini)

   <--#include virtual="/2019/sep/mudra_apanvayu/apanvayu.shtml" -->

   Finger Position: index finger touches the base of the thumb, thumb touches the tips of the middle and index fingers, little finger remains upright (concentrate on where the fingers touch each other)
   Hand Level: shoulder
   Benefits: stops major cardiac arrest, stabilize blood pressure
   Dosage: 15 mins, 2x/day

   ---

   
   
*** DONE: gyana, akash, prithvi, varun, sankalpa, surya pradarshini, ling
NEXT: prana, anjali, apana, surya

CHANT to open the class

[an error occurred while processing this directive]

How's the Homework?

3. OM chanting / Sahasrara chakra
   <--#include virtual="/yoga_class/homework_sahasrara.shtml" -->
   a) do 20 mins of mantra chanting (according to chakra) with initial focus on the Muladhara chakra, going up to the other chakras along the sushumna until it reaches Sahasrara. Visualize that kundalini is rising with every level-up of mantra chanting. Feel it. Don't intellectualize.

WARM-UP

4. Hang
   <--#include virtual="/yoga_class/hang2.shtml" -->
   Timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
5. Stretching
   <--#include virtual="/yoga_class/stretching2.shtml" -->
   Basic stretching to neck, shoulders, chest, back, side bends, pelvic roll, thigh stretch, knee roll, calf stretch

ASANA

6. Surya namaskar A & B
   <--#include virtual="/yoga_class/surya2.shtml" -->
   3 rounds of Surya Namaskar A, 3 rounds of Surya Namaskar B
7. Hip Openers: groin stretching
   <--#include virtual="/yoga_class/a_hip_opener.shtml" -->
   
   Seated
   1. butterfly (seated/lying down)
   2. diamond butterfly
   3. leg cradle
   4. forward bend on seated triangle [double pigeon]
   5. seated/reclining hero's pose
   6. frog pose
   
   Standing
   7. warrior I, lowering & lifting repeatedly
   8. warrior II, lowering & lifting repeatedly
   9. skandasana
   10. side split
   11. front split (monkey pose, hanumanasana)
   12. Goddess pose
   13. squats/malasana
   14. high/low lunge
   
   Floor
   15. lizard
   16. pigeon
   17. 1-legged king pigeon
   
   Lying Down Facing Up
   18. glut-stretch
   
   
*** DONE: butterfly, frog, lizard, pigeon
NEXT: standing (hi/low lunge, goddess, squats, skandasana)

MEDITATION / PRANAYAMA II

8. Meditation: Trataka - stare into one object that doesn't move without blinking. Keep staring until both eyes tear up. Do this with Surya Pradarshini Mudra. Done daily, no eye disease can befall the eyes.


Surya Pradarshini Mudra (aka Surya Pradarshani)

<--#include virtual="/2019/sep/mudra_suryapradarshini/suryapradarshini.shtml" -->

Finger Position: 4 fingers of the 2 hands are interlaced and the thumbs form a cross (concentrate on this area)
Hand Level: shoulder
Benefits: strained, tired eyes are given its glow again. Eyesight improves.
Affected Body Part: eyes
Done with: Trataka Kriya and Sambhavi Mudra
Dosage: 20 minutes

9. Meditation: Sambhavi - after doing Trataka, when tears have welled up, gently close the eyes and concentrate on the third eye.
   
   Meditating on the third eye allows one to coast through life with grace and ease. You no longer struggle with life.

CHANT to close the session

[an error occurred while processing this directive]

HOMEWORK

10. Mudra meditation/chanting
    <--#include virtual="/yoga_class/homework_mudra1.shtml.shtml" -->
    Pick on one mudra we took up today and meditate/chant on it for 20 minutes. Feel the difference between doing it once only and another for 20 minutes

NEXT SESSION (Jul 02 Sat)

11. Leo expressed concern about his sitting, so more hip openers. He is also concerned about heart disease but won't do HIIT Yoga, so instead, do more blood purification exercises.

Comments:

NOTES

1. Leo goes to the gym but not flexible, needs to lose weight and needs stillness of the mind
2. Leo has back muscle issues from a previous injury, so hanging and back fortification and mobility must always be there
3. meditation to slow down a racing mind and develop awareness
4. for physical strength, slow declines - slow push downs, slow squats, long holds
5. for mental strength, long holds while keeping balance of the mind
6. Leo needs to see the big picture (overall structure) so he can see where the pieces fit. e.g. how does chakras fit into the 8 limbs?
7. when the talks are over, then he can assess if he wants to do (physical) heart strengthening through HIIT
8. Done and complete: chakras, hand mudra, yama/niyama and pratyahara.
*** I wasn't feeling well in Jul 05 so the class was canceled. Continuation of Mudras (specifically apan vayu and surya as Leo expressed deep concern about the growing heart conditions of people surrounding him and weight loss), hip openers. Also address that blood purification is already done through mudra, asana, mantra and pranayama.

CHANT to open the class

[an error occurred while processing this directive] *** Chant the YAM mantra with Pran Vayu Mudra to regulate blood pressure and protect against heart failure

How's the Homework?

1. Mudra meditation/chanting
   <--#include virtual="/yoga_class/homework_mudra1.shtml.shtml" -->
   Pick on one mudra we took up today and meditate/chant on it for 20 minutes. Feel the difference between doing it once only and another for 20 minutes

LECTURE: Chakra/Yoga

2. Hasta Mudra (hand)
   <--#include virtual="/yoga_class/lec_mudra1.shtml" -->

   Hasta Mudras are hand/finger gestures designed to balance the energy flow within the body. The 5 fingers represent the 5 elements within the body - fire, air, sky, earth and water. Any imbalance within the 5 cause illness and dis-ease. The many ways fingers touch each other in a mudra help in the following ways:

   Benefits

   1. restoring energy balance to heal the body, mind and spirit
   2. therapy for specific illness
   3. spiritual development
   4. instilling peace of mind
   5. enhances personality development
   6. clears energy blockages

   Characteristics of Mudras

   1. Mudras aid in spiritual development, peace of mind, disease, and personality development.
   2. When done for therapy, some mudras need to be done for 45 minutes regularly until an ailment is gone.
   3. Mudras can be combined with a mantra, performed with asanas, pranayama and meditation.
   4. Mudras are usually done in a comfortable seated position preferably in lotus (padmasana), sit-bones centered, spine vertically aligned.
   5. Mudras are done either at shoulder level or with hands on top of the knees/lap.
   6. With the exception of the Gyani Mudra, mudras are often neglected in meditation classes in favor of bandhas, mantras and the breath.
   7. Some mudras are only done during meditation asanas.
   8. Mudras done with the left hand affect the right body and vice-versa.
   9. Fingers don't need to be pressed against each other. Having them lightly touch each other is optimum and produces great results.

   TYPES OF MUDRAS

   Gyana

   

   Gyana Mudra (aka Gyan, Chin, Jnana)

   <--#include virtual="/2019/sep/mudra_gyana/gyana.shtml" -->

   Finger Position: thumb and index finger touch (concentrate on this point), 3 other fingers are together and straight
   Hand Level: shoulder or on lap
   Activated Elements: fire and air (combustible)
   Benefits: memory retention, increased comprehension and concentration, gaining wisdom
   Chakra Affected: Muladhara to Ajna (root to third eye)
   Affected Body Part: pituitary and pineal glands, brain
   Mantra: Om
   Notes: can be done anywhere, anytime, by anybody

   ---

   
   
   Akash

   

   Akash Mudra

   Related link: Vishuddhi chakra (Akash element)

   Finger Position: thumb and middle finger touch (concentrate on this point), 3 other fingers are straightened, then relaxed
   Hand Level: shoulder level with bent elbows
   Activated Elements: fire and sky (ether)
   Benefits: expands consciousness, connects with the universe at large, enhances communication skill (throat chakra)
   Siddhi: levitation, radiance, crowd gathers around you for counsel, healing and awakening
   Chakra Affected: Vishuddhi chakra (throat chakra)
   Affected Body Part: throat
   Mantra: HAM (seed mantra for Vishuddhi chakra)

   *** Akash Mudra is a heart opener so it helps in making decisions not based solely on logic (brain) but also on compassion and harmony.

   ---

   
   
   Prithvi

   

   Prithvi Mudra (aka Pruthvi)

   <--#include virtual="/2019/sep/mudra_prithvi/prithvi.shtml" -->

   Finger Position: thumb and ring finger touch (concentrate on this point), 3 other fingers are together, straightened, then relaxed
   Bandha: Mula bandha
   Chakra: Muladhara chakra
   Elements: earth and fire
   Benefits: enhances the physical health of the body, improves personality, helps gain weight (stop when weight has been gained), allows forgive and tolerance
   Affected Body Part: entire physical body
   Mantra: LAM (Muladhara for body hardness)
   Notes: Prithvi mudra is a collective of Muladhara chakra, Mula Bandha, earth element, LAM mantra. They can all be combined in doing asana, pranayama and chanting

   ---

   
   
   Varun

   

   Varun Mudra

   <--#include virtual="/2019/sep/mudra_varun/varun.shtml" -->

   Finger Position: thumb and little finger touch (concentrate on this point), 3 other fingers are together, straightened, then relaxed
   Chakra: Svadisthana chakra
   Affected Body Part: sexual organs, sacrum (1st and 2nd sacral vertebrae)
   Mantra: VAM
   Hand Level: shoulder
   Activated Elements: fire and water
   Benefits: water retention, improving skin conditions, detoxification, retaining youth, blood disorders and Gastroenteritis

   ---

   
   
   Anjali

   

   Anjali Mudra

   <--#include virtual="/2019/sep/mudra_anjali/anjali.shtml" -->

   Finger Position: palms together with a hollow by the palm center, placed by the heart center with thumbs lightly touching the sternum
   Hand Level: heart center
   Activated Chakra: Anahata chakra
   Activated Elements: all elements - anjali brings union as the five elements converge
   Benefits: 'centering pose' that creates balance and stillness before a practice. Anjali establishes connection between right and left hemipheres of the brain. It also bridges the chasm between yourself and the outside world
   Affected Body Part: heart
   Notes: awareness that the seat of consciousness resides in the heart, and not in the brain

   ---

   
   
   Prana

   

   Prana Mudra (aka Pran)

   <--#include virtual="/2019/sep/mudra_prana/prana.shtml" -->

   Finger Position: thumb, little finger and ring finger touch (concentrate on this point), 2 other fingers are together, straightened, then relaxed
   Hand Level: shoulder
   Activated Elements: fire, water and earth
   Benefits: life giver and life enhancer, energizes mind and body and puts it to balance
   Dosage: up to 45 minutes
   Notes: should only be practised by the virtuous

   ---

   
   
   Surya Pradarshini

   

   Surya Pradarshini Mudra (aka Surya Pradarshani)

   <--#include virtual="/2019/sep/mudra_suryapradarshini/suryapradarshini.shtml" -->

   Finger Position: 4 fingers of the 2 hands are interlaced and the thumbs form a cross (concentrate on this area)
   Hand Level: shoulder
   Benefits: strained, tired eyes are given its glow again. Eyesight improves.
   Affected Body Part: eyes
   Done with: Trataka Kriya and Sambhavi Mudra
   Dosage: 20 minutes

   ---

   
   
   Matangi

   

   Matangi Mudra

   <--#include virtual="/2019/sep/mudra_matangi/matangi.shtml" -->

   Hand Position: fingers are interlaced at shoulder level, with 2 middle fingers straight and pressed against each other
   Hand Level: shoulder level
   Activated Elements: fire
   Benefits: increased personal power and confidence, mental steadfastness
   Chakra Affected: Manipuraka chakra
   Affected Body Part: navel
   Mantra: RAM
   Dosage: 20 minutes
   Notes: Matangi mudra, RAM mantra, Manipuraka chakra, fire, strength and determination, can be viewed as one bundled package

   ---

   
   
   Sankalpa

   

   Sankalpa Mudra (aka Sankalp)

   <--#include virtual="/2019/sep/mudra_sankalpa/sankalpa.shtml" -->

   Hand Position: left hand (facing up) rests on the right lap, right hand (facing down) clasps the left hand (concentrate on this area)
   Hand Level: resting on the right lap
   Benefits: your intentions manifest
   Dosage: 20 minutes
   Deities: Durga (left hand, power of intention), Lakshmi (right hand, power of the offering), Saraswati (given rise by Durga/Lakshmi, manifestation)
   Notes: when the palms are sealed together, energy stored within our body is released together with the intention

   ---

   
   
   Apana

   

   Apana Mudra (aka Apan)

   <--#include virtual="/2019/sep/mudra_apana/apana.shtml" -->

   Finger Position: thumb touches the tip of the ring and middle fingers (concentrate on this point), 2 other fingers are straightened, then relaxed
   Hand Level: shoulder level while on chair pose (Utkatasana)
   Activated Chakra: Muladhara chakra
   Activated Elements: fire, sky, and earth
   Bandha: Mula bandha
   Benefits: flushes out all toxins that should not be in the body through urination, sweating and defecation. It leaves the body clean and optimized. Great for people who are constipated, and have difficulty urinating.
   Affected Body Part: anus, sexual organ and skin - where toxins come out
   Notes: perform 15 minutes, 3x/day; frequent urination might occur

   ---

   
   
   Ling

   

   Ling Mudra

   <--#include virtual="/2019/oct/mudra_ling/ling.shtml" -->

   Finger Position: fingers are interlaced together with the thumb of one hand extended and pointed up (concentrate on this point)
   Hand Level: shoulder
   Activated Elements: fire
   Activated Chakra: Manipuraka
   Pranayama: Kapalabhati
   Alternative Mudra: Mandukasana
   Mantra: RAM
   Benefits: produces heat in the body, increases metabolic rate, puts passion and fire back into life. Also cures asthma, sinusitis, chronic cold and coughing
   Contra Indications: Ling Mudra should only be done when required. Not suitable for everyday practice. Not suitable to people with peptic ulcers

   ---

   
   
   Surya

   

   Surya Mudra

   <--#include virtual="/2019/sep/mudra_surya/surya.shtml" -->

   Finger Position: index finger touches the base of the thumb and thumb touches the back of the index finger (concentrate on this area), 3 other fingers are straightened, then relaxed
   Hand Level: shoulder
   Activated Elements: fire and earth
   Benefits: weight loss, treats thyroid disorder, peace of mind
   Notes: this is a typical example of the same fingers when done differently produce the opposite effect. In prithvi, the benefit is weight gain. In surya, the benefit is weight loss, but both mudras use the ring and thumb fingers

   ---

   
   
   Apan Vayu

   

   Apan Vayu Mudra (aka Hearth, Mruta Sanjeevini)

   <--#include virtual="/2019/sep/mudra_apanvayu/apanvayu.shtml" -->

   Finger Position: index finger touches the base of the thumb, thumb touches the tips of the middle and index fingers, little finger remains upright (concentrate on where the fingers touch each other)
   Hand Level: shoulder
   Benefits: stops major cardiac arrest, stabilize blood pressure
   Dosage: 15 mins, 2x/day

   ---

   
   
*** DONE Today: surya, apan vayu
DONE Previously: gyana, akash, prithvi, varun, sankalpa, surya pradarshini, ling
NEXT Session: prana, anjali, apana,

WARM-UP

3. Hang
   <--#include virtual="/yoga_class/hang2.shtml" -->
   Timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
*** Leo hung for 27/15/9 seconds


4. Stretching
   <--#include virtual="/yoga_class/stretching2.shtml" -->
   Basic stretching to neck, shoulders, chest, back, side bends, pelvic roll, thigh stretch, knee roll, calf stretch

PRANAYAMA I

NOTE:
all breath-holds with bandhas will be done on the exhale (bahya kumbhaka)

5. Pranayama/Breathing: Ujjayi - 5 mins: Ujjayi, inhale hold/tri-bandha/fire, exhale tummo
*** gentle Ujjayi pranayama for 5 mins

ASANA

6. Hip Openers: groin stretching
   <--#include virtual="/yoga_class/a_hip_opener.shtml" -->
   
   Seated
   1. butterfly (seated/lying down)
   2. diamond butterfly
   3. leg cradle
   4. forward bend on seated triangle [double pigeon]
   5. seated/reclining hero's pose
   6. frog pose
   
   Standing
   7. warrior I, lowering & lifting repeatedly
   8. warrior II, lowering & lifting repeatedly
   9. skandasana
   10. side split
   11. front split (monkey pose, hanumanasana)
   12. Goddess pose
   13. squats/malasana
   14. high/low lunge
   
   Floor
   15. lizard
   16. pigeon
   17. 1-legged king pigeon
   
   Lying Down Facing Up
   18. glut-stretch
   
   
*** DONE Today: 5 mins of seated open leg forward bend, 5 mins of butterfly. Yin-style of holding the pose is the fastest way to open the hips
DONE Previously: butterfly, frog, lizard, pigeon
NEXT: standing (hi/low lunge, goddess, squats, skandasana) or more Yin-style hip-openers

MEDITATION / PRANAYAMA II

NOTE: all breath-holds with bandhas will be done on the exhale (bahya kumbhaka)


7. Meditation: Yoga Nidra - keeping the mind alert, awake and vigilant while the body sleeps. One hour of yoga nidra is the same as 3 or 4 hours of sleep

HOMEWORK

8. Mudra meditation/chanting
   <--#include virtual="/yoga_class/homework_mudra1.shtml.shtml" -->
   Pick on one mudra we took up today and meditate/chant on it for 20 minutes. Feel the difference between doing it once only and another for 20 minutes

NEXT SESSION (Jul 09)

9. XXXXXXXXXXXX

Comments:

NOTES

1. Leo goes to the gym but not flexible, needs to lose weight and needs stillness of the mind
2. Leo has back muscle issues from a previous injury, so hanging and back fortification and mobility must always be there
3. meditation to slow down a racing mind and develop awareness
4. for physical strength, slow declines - slow push downs, slow squats, long holds
5. for mental strength, long holds while keeping balance of the mind
6. Leo needs to see the big picture (overall structure) so he can see where the pieces fit. e.g. how does chakras fit into the 8 limbs?
7. when the talks are over, then he can assess if he wants to do (physical) heart strengthening through HIIT
8. Done and complete: chakras, hand mudra, yama/niyama and pratyahara.
*** Continuation of mudras, niyama and hip openers.

CHANT to open the class

1. YAM
   <--#include virtual="/yoga_class/chant_yam.shtml" -->
   Single-pointed focus on the mudra on the Ujjayi inhale. For strengthening the physical heart, use Pran Vayu Mudra. If strengthening the energetic heart, use Anjali Mudra. On the exhale, shift focus on the Anahata Chakra (heart)
   a) to start the class, 1 minute composure then 3-5 mins of YAM chanting - ujjayi breathing on the inhale, then YAM chanting on the exhale
   b) to end the class, 1 minute composure then 3 rounds of YAM chanting - ujjayi breathing on the inhale, then YAM chanting on the exhale
*** Jul 7, chant the YAM mantra with Pran Vayu Mudra to regulate blood pressure and protect against heart failure
Jul 9, chant YAM but on Prana Mudra



How's the Homework?

2. Mudra meditation/chanting
   <--#include virtual="/yoga_class/homework_mudra1.shtml.shtml" -->
   Pick on one mudra we took up today and meditate/chant on it for 20 minutes. Feel the difference between doing it once only and another for 20 minutes

LECTURE: Yoga

3. Niyama: tapas | santosha | svadyaha | sauca | puja | daana | hri | japa | homam
   /yoga_class/n08_japa.shtml
   Chant the mantras. Mantras are powerful vibrations that affect the mind, body and reality
[an error occurred while processing this directive] *** this concludes the Hasta Mudra series


4. Hasta Mudra (hand)
   <--#include virtual="/yoga_class/lec_mudra1.shtml" -->

   Hasta Mudras are hand/finger gestures designed to balance the energy flow within the body. The 5 fingers represent the 5 elements within the body - fire, air, sky, earth and water. Any imbalance within the 5 cause illness and dis-ease. The many ways fingers touch each other in a mudra help in the following ways:

   Benefits

   1. restoring energy balance to heal the body, mind and spirit
   2. therapy for specific illness
   3. spiritual development
   4. instilling peace of mind
   5. enhances personality development
   6. clears energy blockages

   Characteristics of Mudras

   1. Mudras aid in spiritual development, peace of mind, disease, and personality development.
   2. When done for therapy, some mudras need to be done for 45 minutes regularly until an ailment is gone.
   3. Mudras can be combined with a mantra, performed with asanas, pranayama and meditation.
   4. Mudras are usually done in a comfortable seated position preferably in lotus (padmasana), sit-bones centered, spine vertically aligned.
   5. Mudras are done either at shoulder level or with hands on top of the knees/lap.
   6. With the exception of the Gyani Mudra, mudras are often neglected in meditation classes in favor of bandhas, mantras and the breath.
   7. Some mudras are only done during meditation asanas.
   8. Mudras done with the left hand affect the right body and vice-versa.
   9. Fingers don't need to be pressed against each other. Having them lightly touch each other is optimum and produces great results.

   TYPES OF MUDRAS

   Gyana

   

   Gyana Mudra (aka Gyan, Chin, Jnana)

   <--#include virtual="/2019/sep/mudra_gyana/gyana.shtml" -->

   Finger Position: thumb and index finger touch (concentrate on this point), 3 other fingers are together and straight
   Hand Level: shoulder or on lap
   Activated Elements: fire and air (combustible)
   Benefits: memory retention, increased comprehension and concentration, gaining wisdom
   Chakra Affected: Muladhara to Ajna (root to third eye)
   Affected Body Part: pituitary and pineal glands, brain
   Mantra: Om
   Notes: can be done anywhere, anytime, by anybody

   ---

   
   
   Akash

   

   Akash Mudra

   Related link: Vishuddhi chakra (Akash element)

   Finger Position: thumb and middle finger touch (concentrate on this point), 3 other fingers are straightened, then relaxed
   Hand Level: shoulder level with bent elbows
   Activated Elements: fire and sky (ether)
   Benefits: expands consciousness, connects with the universe at large, enhances communication skill (throat chakra)
   Siddhi: levitation, radiance, crowd gathers around you for counsel, healing and awakening
   Chakra Affected: Vishuddhi chakra (throat chakra)
   Affected Body Part: throat
   Mantra: HAM (seed mantra for Vishuddhi chakra)

   *** Akash Mudra is a heart opener so it helps in making decisions not based solely on logic (brain) but also on compassion and harmony.

   ---

   
   
   Prithvi

   

   Prithvi Mudra (aka Pruthvi)

   <--#include virtual="/2019/sep/mudra_prithvi/prithvi.shtml" -->

   Finger Position: thumb and ring finger touch (concentrate on this point), 3 other fingers are together, straightened, then relaxed
   Bandha: Mula bandha
   Chakra: Muladhara chakra
   Elements: earth and fire
   Benefits: enhances the physical health of the body, improves personality, helps gain weight (stop when weight has been gained), allows forgive and tolerance
   Affected Body Part: entire physical body
   Mantra: LAM (Muladhara for body hardness)
   Notes: Prithvi mudra is a collective of Muladhara chakra, Mula Bandha, earth element, LAM mantra. They can all be combined in doing asana, pranayama and chanting

   ---

   
   
   Varun

   

   Varun Mudra

   <--#include virtual="/2019/sep/mudra_varun/varun.shtml" -->

   Finger Position: thumb and little finger touch (concentrate on this point), 3 other fingers are together, straightened, then relaxed
   Chakra: Svadisthana chakra
   Affected Body Part: sexual organs, sacrum (1st and 2nd sacral vertebrae)
   Mantra: VAM
   Hand Level: shoulder
   Activated Elements: fire and water
   Benefits: water retention, improving skin conditions, detoxification, retaining youth, blood disorders and Gastroenteritis

   ---

   
   
   Anjali

   

   Anjali Mudra

   <--#include virtual="/2019/sep/mudra_anjali/anjali.shtml" -->

   Finger Position: palms together with a hollow by the palm center, placed by the heart center with thumbs lightly touching the sternum
   Hand Level: heart center
   Activated Chakra: Anahata chakra
   Activated Elements: all elements - anjali brings union as the five elements converge
   Benefits: 'centering pose' that creates balance and stillness before a practice. Anjali establishes connection between right and left hemipheres of the brain. It also bridges the chasm between yourself and the outside world
   Affected Body Part: heart
   Notes: awareness that the seat of consciousness resides in the heart, and not in the brain

   ---

   
   
   Prana

   

   Prana Mudra (aka Pran)

   <--#include virtual="/2019/sep/mudra_prana/prana.shtml" -->

   Finger Position: thumb, little finger and ring finger touch (concentrate on this point), 2 other fingers are together, straightened, then relaxed
   Hand Level: shoulder
   Activated Elements: fire, water and earth
   Benefits: life giver and life enhancer, energizes mind and body and puts it to balance
   Dosage: up to 45 minutes
   Notes: should only be practised by the virtuous

   ---

   
   
   Surya Pradarshini

   

   Surya Pradarshini Mudra (aka Surya Pradarshani)

   <--#include virtual="/2019/sep/mudra_suryapradarshini/suryapradarshini.shtml" -->

   Finger Position: 4 fingers of the 2 hands are interlaced and the thumbs form a cross (concentrate on this area)
   Hand Level: shoulder
   Benefits: strained, tired eyes are given its glow again. Eyesight improves.
   Affected Body Part: eyes
   Done with: Trataka Kriya and Sambhavi Mudra
   Dosage: 20 minutes

   ---

   
   
   Matangi

   

   Matangi Mudra

   <--#include virtual="/2019/sep/mudra_matangi/matangi.shtml" -->

   Hand Position: fingers are interlaced at shoulder level, with 2 middle fingers straight and pressed against each other
   Hand Level: shoulder level
   Activated Elements: fire
   Benefits: increased personal power and confidence, mental steadfastness
   Chakra Affected: Manipuraka chakra
   Affected Body Part: navel
   Mantra: RAM
   Dosage: 20 minutes
   Notes: Matangi mudra, RAM mantra, Manipuraka chakra, fire, strength and determination, can be viewed as one bundled package

   ---

   
   
   Sankalpa

   

   Sankalpa Mudra (aka Sankalp)

   <--#include virtual="/2019/sep/mudra_sankalpa/sankalpa.shtml" -->

   Hand Position: left hand (facing up) rests on the right lap, right hand (facing down) clasps the left hand (concentrate on this area)
   Hand Level: resting on the right lap
   Benefits: your intentions manifest
   Dosage: 20 minutes
   Deities: Durga (left hand, power of intention), Lakshmi (right hand, power of the offering), Saraswati (given rise by Durga/Lakshmi, manifestation)
   Notes: when the palms are sealed together, energy stored within our body is released together with the intention

   ---

   
   
   Apana

   

   Apana Mudra (aka Apan)

   <--#include virtual="/2019/sep/mudra_apana/apana.shtml" -->

   Finger Position: thumb touches the tip of the ring and middle fingers (concentrate on this point), 2 other fingers are straightened, then relaxed
   Hand Level: shoulder level while on chair pose (Utkatasana)
   Activated Chakra: Muladhara chakra
   Activated Elements: fire, sky, and earth
   Bandha: Mula bandha
   Benefits: flushes out all toxins that should not be in the body through urination, sweating and defecation. It leaves the body clean and optimized. Great for people who are constipated, and have difficulty urinating.
   Affected Body Part: anus, sexual organ and skin - where toxins come out
   Notes: perform 15 minutes, 3x/day; frequent urination might occur

   ---

   
   
   Ling

   

   Ling Mudra

   <--#include virtual="/2019/oct/mudra_ling/ling.shtml" -->

   Finger Position: fingers are interlaced together with the thumb of one hand extended and pointed up (concentrate on this point)
   Hand Level: shoulder
   Activated Elements: fire
   Activated Chakra: Manipuraka
   Pranayama: Kapalabhati
   Alternative Mudra: Mandukasana
   Mantra: RAM
   Benefits: produces heat in the body, increases metabolic rate, puts passion and fire back into life. Also cures asthma, sinusitis, chronic cold and coughing
   Contra Indications: Ling Mudra should only be done when required. Not suitable for everyday practice. Not suitable to people with peptic ulcers

   ---

   
   
   Surya

   

   Surya Mudra

   <--#include virtual="/2019/sep/mudra_surya/surya.shtml" -->

   Finger Position: index finger touches the base of the thumb and thumb touches the back of the index finger (concentrate on this area), 3 other fingers are straightened, then relaxed
   Hand Level: shoulder
   Activated Elements: fire and earth
   Benefits: weight loss, treats thyroid disorder, peace of mind
   Notes: this is a typical example of the same fingers when done differently produce the opposite effect. In prithvi, the benefit is weight gain. In surya, the benefit is weight loss, but both mudras use the ring and thumb fingers

   ---

   
   
   Apan Vayu

   

   Apan Vayu Mudra (aka Hearth, Mruta Sanjeevini)

   <--#include virtual="/2019/sep/mudra_apanvayu/apanvayu.shtml" -->

   Finger Position: index finger touches the base of the thumb, thumb touches the tips of the middle and index fingers, little finger remains upright (concentrate on where the fingers touch each other)
   Hand Level: shoulder
   Benefits: stops major cardiac arrest, stabilize blood pressure
   Dosage: 15 mins, 2x/day

   ---

   
   
*** DONE Today: prana, anjali, apana
DONE Previously: surya, apan vayu, gyana, akash, prithvi, varun, sankalpa, surya pradarshini, ling
NEXT Session: no more. This concludes the Hasta Mudra section

WARM-UP

5. Hang
   <--#include virtual="/yoga_class/hang2.shtml" -->
   Timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
*** Leo hung for 34 seconds


6. Stretching
   <--#include virtual="/yoga_class/stretching2.shtml" -->
   Basic stretching to neck, shoulders, chest, back, side bends, pelvic roll, thigh stretch, knee roll, calf stretch
*** weighted rag-doll forward/side bend



PRANAYAMA I

NOTE:
all breath-holds with bandhas will be done on the exhale (bahya kumbhaka)

7. Breathing - explaining the 4 air cavities of the lungs and how to fill them up, nose breathing vs mouth breathing, how to breathe (slow, steady, deep, full, paused).
   
   1 round: 5 minutes of Ujjayi breathing employing all of the above
*** 5 mins, pausing on every lung cavity and chanting OM on the exhale

ASANA

8. Surya namaskar A & B
   <--#include virtual="/yoga_class/surya2.shtml" -->
   3 rounds of Surya Namaskar A, 3 rounds of Surya Namaskar B
9. Hip Openers: groin stretching
   <--#include virtual="/yoga_class/a_hip_opener.shtml" -->
   
   Seated
   1. butterfly (seated/lying down)
   2. diamond butterfly
   3. leg cradle
   4. forward bend on seated triangle [double pigeon]
   5. seated/reclining hero's pose
   6. frog pose
   
   Standing
   7. warrior I, lowering & lifting repeatedly
   8. warrior II, lowering & lifting repeatedly
   9. skandasana
   10. side split
   11. front split (monkey pose, hanumanasana)
   12. Goddess pose
   13. squats/malasana
   14. high/low lunge
   
   Floor
   15. lizard
   16. pigeon
   17. 1-legged king pigeon
   
   Lying Down Facing Up
   18. glut-stretch
   
   
***Yin-style of holding the pose is the fastest way to open the hips
DONE Today: goddess, frog
DONE Previously: 5 mins of seated open leg forward bend, 5 mins of butterfly, butterfly, frog, lizard, pigeon
NEXT: standing (hi/low lunge, , squats, skandasana) or more Yin-style hip-openers

MEDITATION / PRANAYAMA II

NOTE: all breath-holds with bandhas will be done on the exhale (bahya kumbhaka)


10. Meditation: Savasana
    <--#include virtual="/yoga_class/m_savasana.shtml" -->
    Let the body fall asleep as the mind remains alert, awake and vigilant
*** with butterfly legs

CHANT to close the session

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NEXT SESSION (Jul 12?)

11. XXXXXXXXXXXX

Comments:

NOTES

1. Leo goes to the gym but not flexible, needs to lose weight and needs stillness of the mind
2. Leo has back muscle issues from a previous injury, so hanging and back fortification and mobility must always be there
3. meditation to slow down a racing mind and develop awareness
4. for physical strength, slow declines - slow push downs, slow squats, long holds
5. for mental strength, long holds while keeping balance of the mind
6. Leo needs to see the big picture (overall structure) so he can see where the pieces fit. e.g. how does chakras fit into the 8 limbs?
7. when the talks are over, then he can assess if he wants to do (physical) heart strengthening through HIIT
8. Done and complete: chakras, hand mudra, yama/niyama and pratyahara.
*** Leo had an injury. Classes after July 9 were all canceled. Today is the resumption, nearly 3 weeks later.

He didn't really get a good night's sleep and asked if we can simply devote today's practice to Yoga Nidra so he can be more established in the technique and do it on his own.

He also had many questions about his glasses, eyesight, carrot juicing, fiber on smoothie, what to do when he wakes up in the middle of the night.

Next week, he requested a segue into Lucid Dreaming and Out-of-Body Experience.

CHANT to open the class

1. Meditation: Bhramari
   <--#include virtual="/yoga_class/chant_bhramari.shtml" -->
   5 mins, refresher/explanation of Bhramari meditation with covered perception sensory organs
*** Bhramari is essential to developing pratyahara



CLASS INTRODUCTION

Today was supposed to be an introduction to Pratyahara but it was moved to next week since Leo wanted Yoga Nidra instead.

WARM-UP

*** Not even hangingt was done today

*** just general movement...not serious stretching



PRANAYAMA I

NOTE:
all breath-holds with bandhas will be done on the exhale (bahya kumbhaka)

The only pranayama was Bhramari to start the class, and 2 rounds of slow Wim Hof to prime for Yoga Nidra

ASANA

*** only straight-arm press and pull-out were done as a means to prime the body for Yoga Nidra

MEDITATION / PRANAYAMA II

NOTE: all breath-holds with bandhas will be done on the exhale (bahya kumbhaka)


2. Meditation: Yoga Nidra - keeping the mind alert, awake and vigilant while the body sleeps. One hour of yoga nidra is the same as 3 or 4 hours of sleep
*** 37 minutes

CHANT to close the session

3. OM
   /yoga_class/chant_om.shtml
   Single-pointed focus on Ajna Chakra (third eye) or the Sahasrara Chakra (crown)
   a) to start the class, 1 minute composure then 3 mins of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
   b) to end the class, 1 minute composure then 3 rounds of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale

NEXT SESSION (Jul 30)

4. Lucid Dreaming and Out-of-Body Experience

Comments: