This is my pilot program with Matt and OM. It rained so class was extended to over 2 hours.

1. OM (yoga talk) - explaining what mantra is, what OM is, and how to do it (A-U-M). 1 minute composure then 3 rounds of OM chanting

   Chanting OM
   OM is a pure sound...a mantra. Its meaning and definition is already present in its vibrational frequency as you chant it. It's one of the most powerful sounds that ever existed. It is the only sound you can utter without using your tongue. Terminally ill patients who have already been refused by hospitals have regained their full functionality and lived a full life by taking refuge in OM.
   
   OM is chanted into 3 but linked sounds - A-U-M.
   
   A is chanted from the Manipuraka Chakra (navel). Feel it reverberate there and expand throughout the body. As you chant the A, slowly round your mouth and you begin to chant the U. Feel the U in your Anahata Chakra (heart) and resonate with it. Lift your focus up to your Vishudhi Chakra (throat) as you slowly close your mouth, chanting the M. Feel the vibration of the M spread inside your head.

   
   Homework: do one hour of OM with intention, visualizing the end game and feeling grateful about it - e.g., if you want money to buy a Lamborghini, don't say, "I want money" because that is not a call-to-action. Don't envision a pile of money because what you really want is what your money can buy. Envision driving a Lambo, flooring on the highway, hearing the deafening roar of its exhaust...and being profoundly grateful for it. To be discussed in the next session.
2. Hang - timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
3. 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
4. Stretching - basic stretching to neck, shoulders, chest, back, side bends, pelvic roll, thigh stretch, knee roll, calf stretch
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Comments:

Matt

Matt
(Jun 5, 2022) Aum for an hour was tough for my body to stay seated that long. But making the sound, I think you can't just take step by step instruction, you need to find a way to do it your own way which I did halfway through. Once I got it right, it made the world disappear into a tiny black dot in the middle of a sheet of slightly less black. I slept a solid deep 15 minutes lying on the wooden floor but could only manage 43 minutes of chanting. I wanted to check how much time was left so many times but had to resist maybe that was what actually broke my chanting at 43 minutes the damn phone. Your 'gratefulness ending' of the session is the biggest deal for me - I realized my Dad is one of the people who is always there to care for me and I must be more patient and I have been.

Day 2: I imagined the things I wanted but failed at the END GAME. I was still upstream. I must see of the final step but I was probably more middle of the way and I felt like I was watching 3rd person instead of experiencing things I wanted

---

OM

OM
(Jun 5, 2022) Aum for an hour
First 10 minutes so difficult and broke a few times to check the time. Looked on Youtube and chanted with a monk in headphones to get into it. So many thoughts racing in my mind and I wasnt able to let them go. Tried to make intention but my mind raced too much and I couldn't select one single thought at all. I slept for 15 minutes deeply on the spot - last time I had that organic deep sleep was years ago I can't even remember when.

Checking in
Stopping every hour to be aware made me realise the moods I was in, sometimes bad and sometimes good but I didn't know that I was actually in those moods. It helps me get away from negative state of mind quicker because I look for things to be grateful in those 2 or 3 seconds.

The previous session was more of a heads-up on the big picture with basic and foundational moves. We now move to specifics.

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1. How's the Homework? - OM, 1 hour. How was it?
2. Hang - timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time

**Matt hung 19 secs(?) on the first round. OM needs to be more confident about hanging




OM (with ladder support) and Matt hanging from the ledge


3. Tripod Analogy Talk - this is paramount in laying the foundation of the practice. Before any new class is to begin, this MUST be explained thoroughly and MUST be understood. I'll underscore the importance of having the 3 elements of mat-practice together like 3 legs of a tripod - body (movement, safety edge, alignment), breath (synchronizing movement with breath), mind (awareness at ALL times). These are like 3 best friends who are inseparable.
4. Surya namaskar A & B
5. Asanas (regular) - because Matt and Om are young and not damaged, there is no need to baby-walk them. We can start with gentle Ashtanga - for developing strength, flexibility and balance while synchronizing breath with movement.
   
   We'll go over Ashtanga Primary but gentle and longer in holding to let them sink into the pose and observe sensation/breath keenly.
6. Pranayama - 5 mins Ujjayi (as slow as possible), inhaling fully (no holding, no bandhas)
7. Meditation - 10 mins on anapana
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8. Homework - 1) alarm every hour on the hour to practice awareness 2) bring 1 liter of water jar for water therapy

Comments:

Matt

Matt
(Jun 6, 2022) Checking in every hour on the hour made a huge difference to my mood on the hour - for 2 seconds to realise I am living the dream I decided to live out 5 years ago which I had forgotten.

Day 2: I didn't use an alarm but checked in more often than with an alarm, just randomly doing it. The change in mood and dealing with minor stresses that affect me is amazing

---

OM

OM
(Jun 6, 2022) xxxxxxxxxxxxxxxxxxx

3rd class, touching up on food and digestion

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1. How's the Homework? - 1) the homework was to alarm every hour on the hour to practice awareness 2) to bring 1 liter of water jar for water therapy
2. Water structuring and alkalining - pouring water into stones, adding sea salt, stirring, Shamanic Journey at 432Hz, creating vortex, sitting down, connecting with water...drinking it
3. Nauli kriya - 4 phases to cleanse the digestive system using structured water.



Nauli (stomach churning) to cleanse the digestive lining and increase digestive metabolism


4. Yoga Talk on food - proportion (1/2, 1/4, 1/4), how much to take (eat less and eat less often), when to take it (don't look at the clock, feel your hunger), what to take (more alkaline, more plants, less meat [or none at all]),
5. Hang - timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
6. Yoga Talk - comprehensive overview of the 8 limbs of yoga (yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, samadhi). The next session will deal with the nuts-and-bolts, beginning with the first branch of yama: ahimsa.
7. Breathing - 4 rounds, 1 min each: Wim Hof, Bhastrika, Kapalabhati, Nadi Shodan (hold on the outbreath and inbreath, no bandhas, no forceful exhalation)
8. Surya namaskar A & B
9. Asanas (regular) - because Matt and Om are young and not damaged, there is no need to baby-walk them. We can start with gentle Ashtanga - for developing strength, flexibility and balance while synchronizing breath with movement.
   
   We'll go over Ashtanga Primary but gentle and longer in holding to let them sink into the pose and observe sensation/breath keenly.
10. Pranayama - 5 mins Ujjayi (as slow as possible), inhaling fully (no holding, no bandhas)
11. Meditation - 10 mins on anapana
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12. Homework - on computer: alarm every 15 minutes, stand up, fast but gentle blink for 1 min, full body movement

Comments:

4th class, Vishuddhi chakra, gas mudra

1. How's the Homework? - [timer on computer work, alarm every 10 minutes]
   They couldn't sustain it since once in the zone, it's hard to break the flow to stand up and blink
2. Yoga Talk - since Matt seems to have an energy blockage with his throat, I skipped the talk for today (8 limbs of yoga) to instead talk about the Visuddhi chakra - what, where, form, color, siddhis, mudra, element, features, blockages, mantra, asana, bandha.
   
   This talk nearly took all the time since the discussion segued into other areas - lying, procrastinating, etc.
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3. Hang - timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
4. Aditthana - boat pose, then child pose with lower back push-down
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5. Homework
   1) try different seated poses while working on the computer (padmasana, siddhasana, ardha padmasana, vajrasana, sukhasana, soles together wide knees)
   2) HAM mantra chanting for 30 minutes

Comments:

5th class, 2nd and last day for HAM chanting (other chants to follow)

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HAM chanting with focus on the Visuddhi chakra


1. How's the Homework?
   1) several seated poses while on computer: didn't really work out
   2) HAM mantra chanting for 30 mins: Matt still felt blockage on the throat. Matt and OM felt better ease with OM mantra instead of HAM
2. Yoga Talk - comprehensive overview of the 8 limbs of yoga (yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, samadhi). The next session will deal with the nuts-and-bolts, beginning with the first branch of yama: ahimsa.
**This talk eat up a lot of time, but they chose to proceed with it and found it valuable. I agree. Asana can be done on Youtube without me, but explaining 8 Limbs with my insight and life experience is unique.


3. Hang - timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
** Ergonomically better grip, thus longer 'hang' and on the staircase instead of ledge


4. Pranayama/Breathing: Wim Hof, Bhastrika, Kapalabhati
   1st, Wim Hof, 1:00, exhale hold/relax, inhale hold/relax
   2nd, Bhastrika, 1:15, exhale hold/relax, inhale hold/tri-bandha/fire , exhale tummo
   3rd, Kapalabhati, 1:30, inhale hold/tri-bandha/fire, exhale tummo
5. Surya namaskar A & B
6. Asanas - Warrior I & II with repetitive sinking of the pelvic area to open hips
7. 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.
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Comments:

6th class, LAM mantra for chanting, Nada Meditation

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1. Yoga Talk - yama: ahimsa (nonharmfulness, no violence even in thought, no harm even to animal, nature and the planet)
2. Hang - timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
3. Surya namaskar A & B
4. Pranayama/Breathing: Shitali, Lion's Breath - 5 mins: Shitali, inhale hold/tri-bandha/fire, Lion's exhale
5. Asanas - gentle Ashtanga - for developing strength, flexibility and balance while synchronizing breath with movement.
**more focus on abdominal asanas to develop core strength to protect the back


6. 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.



Point-of-failure hold on the Chair Pose


7. 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
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8. Homework
   a) contemplate and think of ways that you are actually harming something or someone.
   b) carry spoon/fork, glass, bowl, plastic inside your bag for a full 7 days - so no plastic!
   c) what are your fears?

Comments:

7th class, introducing VAM mantra for chanting, svadhisthana chakra

CHANT to open the class

1. VAM
   <--#include virtual="/yoga_class/chant_vam.shtml" -->
   Single-pointed focus on Svadhisthana Chakra (sacral)
   a) to start the class, 1 minute composure then 3 mins of VAM chanting - ujjayi breathing on the inhale focusing on the mudra, then VAM chanting on the exhale, shifting focus on the chakra
   b) to end the class, 1 minute composure then 3 rounds of VAM chanting - ujjayi breathing on the inhale focusing on the mudra, then VAM chanting on the exhale, shifting focus on the chakra

CONCEPT / THEORY

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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

PRANAYAMA I

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

ASANA

5. Asanas - gentle Ashtanga - for developing strength, flexibility and balance while synchronizing breath with movement.
**more focus on abdominal asanas to develop core strength to protect the back



ADHITTHANA (strong determination)

???
6. 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.



PRANAYAMA II

MEDITATION / PRANAYAMA II

???
7. Meditation: Nada - 5 mins, refresher/explanation of Nada Meditation, full Ujjayi inhale, pause 1 sec, exhale while chanting a mantra (e.g. YAM) and empty the lungs, completely relax, feel the void, feel the emptiness, focus inside and listen for the most subtle nada vibration

CHANT to close the session

8. VAM
   <--#include virtual="/yoga_class/chant_vam.shtml" -->
   Single-pointed focus on Svadhisthana Chakra (sacral)
   a) to start the class, 1 minute composure then 3 mins of VAM chanting - ujjayi breathing on the inhale focusing on the mudra, then VAM chanting on the exhale, shifting focus on the chakra
   b) to end the class, 1 minute composure then 3 rounds of VAM chanting - ujjayi breathing on the inhale focusing on the mudra, then VAM chanting on the exhale, shifting focus on the chakra

HOMEWORK

9. 10-Minute Computer timer/ Various seated positions
   <--#include virtual="/yoga_class/homework_10mintimer.shtml" -->
   Set a timer for 10 mins while working on a computer, when alarm sounds, stand up, fast light blinking for 1 min, stretch or move full body for fascia activation and sit down on another posture (padmasana, ardha padmasana, siddhasana, vajrasana, sukhasana)

Comments:

8th class, introducing RAM mantra for chanting, Manipuraka chakra

CHANT to open the class

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How's the Homework?

1. 10-Minute Computer timer/ Various seated positions
   <--#include virtual="/yoga_class/homework_10mintimer.shtml" -->
   Set a timer for 10 mins while working on a computer, when alarm sounds, stand up, fast light blinking for 1 min, stretch or move full body for fascia activation and sit down on another posture (padmasana, ardha padmasana, siddhasana, vajrasana, sukhasana)

CONCEPT / THEORY

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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

PRANAYAMA I

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

ASANA

5. Asanas - gentle Ashtanga - for developing strength, flexibility and balance while synchronizing breath with movement.
**more focus on abdominal asanas to develop core strength to protect the back



ADHITTHANA (strong determination)

???
6. 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.



PRANAYAMA II

MEDITATION / PRANAYAMA II

???
7. Meditation: Nada - 5 mins, refresher/explanation of Nada Meditation, full Ujjayi inhale, pause 1 sec, exhale while chanting a mantra (e.g. YAM) and empty the lungs, completely relax, feel the void, feel the emptiness, focus inside and listen for the most subtle nada vibration

CHANT to close the session

8. VAM
   <--#include virtual="/yoga_class/chant_vam.shtml" -->
   Single-pointed focus on Svadhisthana Chakra (sacral)
   a) to start the class, 1 minute composure then 3 mins of VAM chanting - ujjayi breathing on the inhale focusing on the mudra, then VAM chanting on the exhale, shifting focus on the chakra
   b) to end the class, 1 minute composure then 3 rounds of VAM chanting - ujjayi breathing on the inhale focusing on the mudra, then VAM chanting on the exhale, shifting focus on the chakra

HOMEWORK

9. 10-Minute Computer timer/ Various seated positions
   <--#include virtual="/yoga_class/homework_10mintimer.shtml" -->
   Set a timer for 10 mins while working on a computer, when alarm sounds, stand up, fast light blinking for 1 min, stretch or move full body for fascia activation and sit down on another posture (padmasana, ardha padmasana, siddhasana, vajrasana, sukhasana)

Comments:

9th class, introducing Anahata chakra and YAM mantra for chanting and backbends. This class is a new approach. The session will revolve on a theme - Anahata Chakra. The mudra, mantra, asana and everything else will revolve around the Anahata.

NOTES

1. beginners, so gentle but challenging and progressive
2. back issues, so hanging, back fortification and abs (gas)
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. four main focus: hip openers, healthy eyes, Manipuraka activation, core
7. done: vision therapy, chakras, yama, niyama, pratyahara

CONCEPT / THEORY I

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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
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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, Superman, Locust, Bow and Camel were done



Ohm and Matt on Camel Pose to open the heart

CONCEPT / THEORY II

5. Niyama: tapas | santosha | svadyaha | sauca | puja | daana | hri | japa | homam
   /yoga_class/n01_tapas.shtml
   Austerity, doing it hard rather than easy and accepting the difficulty with love
***assigned as homework. No time left to discuss Tapas

CHANT to close the session

6. 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

HOMEWORK

7. 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.

Comments:

NOTES

1. beginners, so gentle but challenging and progressive
2. back issues, so hanging, back fortification and abs (gas)
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. four main focus: hip openers, healthy eyes, Manipuraka activation, core
7. done: vision therapy, chakras, yama, niyama, 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 I

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

2. 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

How's the Homework?

3. What can you do for tapas as a way of life?

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

ASANA

7. inversions | Wim Hof
   
   
   1. forward bend
   2. downward dog
   3. pincha mayurasana
   4. shoulderstand
   5. tripod
   6. headstand
   7. handstand
   
   
8. balancing (one-leg) | Wim Hof
   
   
   1. tree
   2. hand-to-big-toe
   3. eagle
   4. warrior III
   5. dancer
   6. half moon
   7. pistol squat
   
   
*** wall-supported Handstand and Front-split were done



Matt on Handstand

PRANAYAMA II

9. 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

MEDITATION / PRANAYAMA II

10. 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.
11. 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

12. 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

HOMEWORK

13. OM chanting / Ajna chakra
    <--#include virtual="/yoga_class/homework_ajna.shtml" -->
    a) contemplate...do you have any illusion that has no place in reality? (e.g. I am always right)
    b) do 20 mins of OM chanting with focus on the Ajna chakra, with intention relating to its qualities (dissolving separation, psychic abilities), visualizing the end game and feeling grateful about it. And really feel it. Don't intellectualize.
14. Santosha
    What are the things you'd like to have or accomplish but realistically, cannot happen? Can you accept?

Comments:

NOTES

1. beginners, so gentle but challenging and progressive
2. back issues, so hanging, back fortification and abs (gas)
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. four main focus: hip openers, healthy eyes, Manipuraka activation, core
7. done: vision therapy, chakras, yama, niyama, pratyahara
***I skipped the planned Sahasrara Chakra session and instead focused on Niyama: Santosha

CONCEPT / THEORY I

1. Niyama: tapas | santosha | svadyaha | sauca | puja | daana | hri | japa | homam
   /yoga_class/n02_santosha.shtml
   Acceptance of reality the way it is, acceptance of good and bad, acceptance of things you cannot change....that they are there for reasons beyond your comprehension. Simply trusting the process.

CHANT to open the class

2. 7 Chakra Chant
   LAM (prithvi) | VAM (varun) | RAM (ling) | YAM (anjali) | HAM (akash) | OM (gyana) | OM (gyana)
   <--#include virtual="/yoga_class/chant_7chakras.shtml" -->
   While on the appropriate mudra, ujjayi breathing on the inhale while focusing on the mudra. Holding the in-breath (no bandha), focusing on the chakra this time. On the exhale, chant the seed mantra while keeping focus on the chakra

How's the Homework?

3. What can you do for tapas as a way of life?

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

ASANA

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
   
   

ADHITTHANA (strong determination)

8. Adhitthana: Leg Raise - do the leg raise for as long as you can, observing the increasing difficulty without reacting to it. Exhale on the lift, inhale on a slow decline, heels don't touch the mat. Hover the heels 2 seconds. Repeat until you cannot. The object of this exercise is to strengthen the mind. As an added benefit, the ABS will also be strengthened.



PRANAYAMA II

9. 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

MEDITATION / PRANAYAMA II

CHANT to close the session

10. 7 Chakra Chant
    LAM (prithvi) | VAM (varun) | RAM (ling) | YAM (anjali) | HAM (akash) | OM (gyana) | OM (gyana)
    <--#include virtual="/yoga_class/chant_7chakras.shtml" -->
    While on the appropriate mudra, ujjayi breathing on the inhale while focusing on the mudra. Holding the in-breath (no bandha), focusing on the chakra this time. On the exhale, chant the seed mantra while keeping focus on the chakra

HOMEWORK

11. Santosha
    What are the things you'd like to have or accomplish but realistically, cannot happen? Can you accept?

Comments:

NOTES

1. beginners, so gentle but challenging and progressive
2. back issues, so hanging, back fortification and abs (gas)
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. four main focus: hip openers, healthy eyes, Manipuraka activation, core
7. done: vision therapy, chakras, yama, niyama, pratyahara

CLASS INTRODUCTION

1. Class introduction: ABS strengthening
   <--#include virtual="/yoga_class/intro_abs.shtml" -->
   This class is focused on fortifying the Core: ABS. Why? The ABS is a load-bearing structure. Nearly all movements pass the energy through it. Bad posture means weak ABS. Back problems are usually because of weak ABS. Good ABS also look pretty on the beach
*** Focus on ABS with Niyama: Svadyaha

CONCEPT / THEORY I

2. Niyama: tapas | santosha | svadyaha | sauca | puja | daana | hri | japa | homam
   /yoga_class/n03_svadhyaha.shtml
   Self-reflection, focusing inside to get a sense of bearing. Am I happy? Is this job still meaningful to me? What excites me? By reflecting, you become aware of cause and effect (not just play by play), corelations, synchronicities

CHANT to open the class

*** I invite you to do your favorite mantra chanting for the next 5 minutes

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

PRANAYAMA I

6. 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

7. ABS| Wim Hof
   <--#include virtual="/yoga_class/a_abs_wim.shtml" -->
   Facing Up
   1. reverse plank
   2. Russian twist
   3. leg raise
   4. crunch
   5. boat
   6. hip raise
   7. seated in&out
   8. bicycle
   9. flutter kicks
   
   Facing Down
   10. high/dolphin plank
   11. hamsasana
   12. mayurasana
   13. slide the mat
   
   Facing Side
   14. side plank
   15. side hip raise/lower
   16. oblique crunches
   
   Arm Balancing
   17. lolasana
   18. crane
   19. L-sit
   
   Back Muscles
   20. superman F, S, B
   21. half-forwardbend to standing
   
   

ADHITTHANA (strong determination)

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.
*** switch between front, side and back superman until you can't


MEDITATION / PRANAYAMA II

9. Meditation: Vipassana - vipassana, guided body scanning

CHANT to close the session

10. 7 Chakra Chant
    LAM (prithvi) | VAM (varun) | RAM (ling) | YAM (anjali) | HAM (akash) | OM (gyana) | OM (gyana)
    <--#include virtual="/yoga_class/chant_7chakras.shtml" -->
    While on the appropriate mudra, ujjayi breathing on the inhale while focusing on the mudra. Holding the in-breath (no bandha), focusing on the chakra this time. On the exhale, chant the seed mantra while keeping focus on the chakra

HOMEWORK

11. Svadhyaha homework - for self-reflection, try to keep a blog for the next 7 days and write down your impressions, play-by-play, look for synchronicities, corelations, cause and effect

Comments:

NOTES

1. beginners, so gentle but challenging and progressive
2. back issues, so hanging, back fortification and abs (gas)
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. four main focus: hip openers, healthy eyes, Manipuraka activation, core
7. done: vision therapy, chakras, yama, niyama, pratyahara
*** Sunday (26th) and Monday (27th) sessions canceled. Resumption today (Jun 30, Thu 5:00-6:30pm). We take up the last major chakra, Sahasrara.

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.

CONCEPT / THEORY I

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

2. 7 Chakra Chant
   LAM (prithvi) | VAM (varun) | RAM (ling) | YAM (anjali) | HAM (akash) | OM (gyana) | OM (gyana)
   <--#include virtual="/yoga_class/chant_7chakras.shtml" -->
   While on the appropriate mudra, ujjayi breathing on the inhale while focusing on the mudra. Holding the in-breath (no bandha), focusing on the chakra this time. On the exhale, chant the seed mantra while keeping focus on the chakra

How's the Homework?

3. Svadhyaha homework - for self-reflection, try to keep a blog for the next 7 days and write down your impressions, play-by-play, look for synchronicities, corelations, cause and effect

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

PRANAYAMA I

6. Pranayama: Manipuraka > Kapalabhati > Surya/Chandra Bhedan
   <--#include virtual="/yoga_class/p_kapalabhati_suryachandra.shtml" -->
   
   a) 1st round: do 1 minute of kapalabhati on both nostrils, empty on the last exhale, uddhiyana bandha, mandukasana mudra with mula bandha and stay there with awareness on the navel. Inhale as you rise, and just hold and observe sensation (no bandhas). Visualizing a ball of fire burning hot in the navel. Exhale on uddhiyana bandha visualizing a ball of fire shooting up from the Manipurak all the way to the top of the head, exploding into a radiant white mushroom cloud
   
   b) 2nd round: do 1 minute of kapalabhati only on the right nostril, empty on the last exhale, uddhiyana bandha, mandukasana mudra and stay there. On the inhale, do the same as above
   
   c) 3rd round: do 1 minute of kapalabhati only on the left nostril, empty on the last exhale, uddhiyana bandha, mandukasana mudra and stay there. On the inhale, do the same as above
   
   d) 4th round: do 1 minute of kapalabhati on alternating nostrils, empty on the last exhale, uddhiyana bandha, mandukasana mudra and stay there. On the inhale, do the same as above

ASANA

Sirsasana? none

back strengthening ✓, slow declines ✓, stilling the mind

MEDITATION / PRANAYAMA II

CHANT to close the session

7. 7 Chakra Chant
   LAM (prithvi) | VAM (varun) | RAM (ling) | YAM (anjali) | HAM (akash) | OM (gyana) | OM (gyana)
   <--#include virtual="/yoga_class/chant_7chakras.shtml" -->
   While on the appropriate mudra, ujjayi breathing on the inhale while focusing on the mudra. Holding the in-breath (no bandha), focusing on the chakra this time. On the exhale, chant the seed mantra while keeping focus on the chakra

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

9. ABS

Comments:

NOTES

1. beginners, so gentle but challenging and progressive
2. back issues, so hanging, back fortification and abs (gas)
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. four main focus: hip openers, healthy eyes, Manipuraka activation, core
7. done: vision therapy, chakras, yama, niyama, pratyahara
*** All the chakras have been discussed. Today, ABS. Mudra was scheduled, but overtaken by Q&A (mostly about the 7-Mantra chanting) with Matt (who came alone).

CHANT to open the class

1. 7 Chakra Chant
   LAM (prithvi) | VAM (varun) | RAM (ling) | YAM (anjali) | HAM (akash) | OM (gyana) | OM (gyana)
   <--#include virtual="/yoga_class/chant_7chakras.shtml" -->
   While on the appropriate mudra, ujjayi breathing on the inhale while focusing on the mudra. Holding the in-breath (no bandha), focusing on the chakra this time. On the exhale, chant the seed mantra while keeping focus on the chakra

How's the Homework?

2. 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

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/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

Sirsasana? no

back strengthening ✓, slow declines ✓, stilling the mind?

5. Surya namaskar A & B
   <--#include virtual="/yoga_class/surya2.shtml" -->
   3 rounds of Surya Namaskar A, 3 rounds of Surya Namaskar B
6. ABS| Wim Hof
   <--#include virtual="/yoga_class/a_abs_wim.shtml" -->
   Facing Up
   1. reverse plank
   2. Russian twist
   3. leg raise
   4. crunch
   5. boat
   6. hip raise
   7. seated in&out
   8. bicycle
   9. flutter kicks
   
   Facing Down
   10. high/dolphin plank
   11. hamsasana
   12. mayurasana
   13. slide the mat
   
   Facing Side
   14. side plank
   15. side hip raise/lower
   16. oblique crunches
   
   Arm Balancing
   17. lolasana
   18. crane
   19. L-sit
   
   Back Muscles
   20. superman F, S, B
   21. half-forwardbend to standing
   
   
*** front ABS were done, 45 sec + camel counterpose + Wim Hof (Russian twist, bicycle, boat, plank, crunch, in&out, hip raise, leg raise). No flutter kicks, no reverse plank. Next sessions, side and down facing ABS

MEDITATION / PRANAYAMA II

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
*** when I 'woke' Matt up, he felt that his hands also woke up, meaning it really went to sleep as his mind remained awake, alert and vigilant

CHANT to close the session

8. 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

9. Mudra introduction, side ABS,

Comments:

NOTES

1. beginners, so gentle but challenging and progressive
2. back issues, so hanging, back fortification and abs (gas)
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. four main focus: hip openers, healthy eyes, Manipuraka activation, core
7. done: vision therapy, chakras, yama, niyama, pratyahara
*** Today, ABS (continuation), Mudra (introduction).

CHANT to open the class

1. 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

CLASS INTRODUCTION

2. 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

CONCEPT / THEORY I

3. 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

   <--#include virtual="/2019/sep/mudra_akash/akash.shtml" -->

   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
   Benefits: heart opener, cures heart and ear and bone problems
   Chakra Affected: Muladhara to Anahata, and Ajna (root to heart, and third eye)
   Affected Body Part: heart, ears
   Mantra: YAM (seed mantra for heart)
   Notes: do this for 15 minutes, 3x/day. Don't do this while walking.

   *** 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
   Hand Level: shoulder
   Activated Elements: earth and fire
   Benefits: enhances the physical health of the body, improves personality, helps gain weight, allows forgive and tolerance
   Affected Body Part: entire physical body
   Mantra: LAM (Muladhara for body hardness)
   Notes: stop if it causes too much weight gain (yes, this mudra helps you gain weight)

   ---

   
   
   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, Anjali, Prana, Surya Pradarshini, Sankalpa, Surya, Vayu
NEXT: Apana, Ling


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
*** Matt hung on for 47 seconds


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

PRANAYAMA I

NOTE:
all breath-holds with bandhas will be done on the exhale (bahya kumbhaka)
6. 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

Sirsasana? no

back strengthening, slow declines, stilling the mind?

*** NEXT: flutter, reverse plank, floor-facing and side crunch, side hip lift/decline



ADHITTHANA (strong determination)

7. Adhitthana: Side plank (L & R) - hold the side plank for as long as you can, keeping the hips from sagging, observing the increasing difficulty without reacting to it. Do Wim Hof and do the other side. The object of this exercise is to strengthen the mind. As an added benefit, the obliques will also be strengthened.
8. Adhitthana: Forward Bend on Seated Side Split
   /yoga_class/adh_seated_sidesplit.shtml
   This is a Yin Yoga pose done to point of failure. This is also the fastest way to gain flexibility. Do a seated side split and bend forward. Try to relax and contunue deep breathing. The longer it's held, the more the muscles loosen up and allow the stretch to deepen
*** DONE: side plank L&R, 1 min each



MEDITATION / PRANAYAMA II

9. 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.
10. 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.



Surya Pradarshini Mudra, Trataka Kriya and Sambhavi Mudra for the eyes

CHANT to close the session

11. 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

HOMEWORK

Chant the Mudra of your choice for 20 minutes and compare the 'before' and 'after' feeling.

NEXT SESSION

12. ???

Comments:

NOTES

1. beginners, so gentle but challenging and progressive
2. back issues, so hanging, back fortification and abs (gas)
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. four main focus: hip openers, healthy eyes, Manipuraka activation, core
7. done: vision therapy, chakras, yama, niyama, pratyahara
*** Today, ABS (continuation), Mudra (continuation) and introducing Yin-style hip-openers.

CHANT to open the class

[an error occurred while processing this directive] *** Like most of my students, they're beyond the survival phase, beyond the 'sex, drugs and rock & roll' phase, and now out to make their mark on the world - thus focus on Manipuraka + RAM chanting

CONCEPT / THEORY I

1. 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

   <--#include virtual="/2019/sep/mudra_akash/akash.shtml" -->

   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
   Benefits: heart opener, cures heart and ear and bone problems
   Chakra Affected: Muladhara to Anahata, and Ajna (root to heart, and third eye)
   Affected Body Part: heart, ears
   Mantra: YAM (seed mantra for heart)
   Notes: do this for 15 minutes, 3x/day. Don't do this while walking.

   *** 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
   Hand Level: shoulder
   Activated Elements: earth and fire
   Benefits: enhances the physical health of the body, improves personality, helps gain weight, allows forgive and tolerance
   Affected Body Part: entire physical body
   Mantra: LAM (Muladhara for body hardness)
   Notes: stop if it causes too much weight gain (yes, this mudra helps you gain weight)

   ---

   
   
   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: Matangi, Apana, Apan Vayu, Surya
DONE Previously: Ling, Gyana, Akash, Prithvi, Varun, Anjali, Prana, Surya Pradarshini, Sankalpa, Surya, Vayu
NEXT: no more, already complete


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

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
*** Matt hung on for 53/30/9 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
5. Surya namaskar A & B
   <--#include virtual="/yoga_class/surya2.shtml" -->
   3 rounds of Surya Namaskar A, 3 rounds of Surya Namaskar B

PRANAYAMA I

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

*** one round of Wim Hof after the ABS

ASANA

Sirsasana? no

back strengthening ✓, slow declines ✓, stilling the mind ✓?

6. ABS| Wim Hof
   <--#include virtual="/yoga_class/a_abs_wim.shtml" -->
   Facing Up
   1. reverse plank
   2. Russian twist
   3. leg raise
   4. crunch
   5. boat
   6. hip raise
   7. seated in&out
   8. bicycle
   9. flutter kicks
   
   Facing Down
   10. high/dolphin plank
   11. hamsasana
   12. mayurasana
   13. slide the mat
   
   Facing Side
   14. side plank
   15. side hip raise/lower
   16. oblique crunches
   
   Arm Balancing
   17. lolasana
   18. crane
   19. L-sit
   
   Back Muscles
   20. superman F, S, B
   21. half-forwardbend to standing
   
   
*** DONE Today: flutter
NEXT: reverse plank, floor-facing and side crunch, side hip lift/decline



ADHITTHANA (strong determination)

7. Adhitthana: Forward Bend on Seated Side Split
   /yoga_class/adh_seated_sidesplit.shtml
   This is a Yin Yoga pose done to point of failure. This is also the fastest way to gain flexibility. Do a seated side split and bend forward. Try to relax and contunue deep breathing. The longer it's held, the more the muscles loosen up and allow the stretch to deepen

MEDITATION / PRANAYAMA II

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

CHANT to close the session

9. 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

HOMEWORK

Chant the Mudra of your choice for 20 minutes and compare the 'before' and 'after' feeling.

NEXT SESSION

10. ???

Comments:

NOTES

1. beginners, so gentle but challenging and progressive
2. back issues, so hanging, back fortification and abs (gas)
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. four main focus: hip openers, healthy eyes, Manipuraka activation, core
7. done: vision therapy, chakras, yama, niyama, pratyahara
*** Today, ABS, Yin-style hip-openers (continuation). Mudras and Chakras are complete.

CHANT to open the class

1. 7 Chakra Chant
   LAM (prithvi) | VAM (varun) | RAM (ling) | YAM (anjali) | HAM (akash) | OM (gyana) | OM (gyana)
   <--#include virtual="/yoga_class/chant_7chakras.shtml" -->
   While on the appropriate mudra, ujjayi breathing on the inhale while focusing on the mudra. Holding the in-breath (no bandha), focusing on the chakra this time. On the exhale, chant the seed mantra while keeping focus on the chakra
*** a refresher to all the 7 chakras


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

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
*** Matt hung on for 43/23/9 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
*** Feeling tight on the lower back muscles from deadlifting, Matt carried 2 water jars to intensify his rag doll hang



Matt on weighted rag-doll for intensified lower-back stretch


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

PRANAYAMA I

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

*** pranayama was interspersed with ABS and hip-openers. Final pranayama was 1:30 of Wim Hof with inbreath hold for the high.

ASANA

Did sirsasana, side plank, frog, seated butterfly on forward bend, lying-down butterfly on savasana

back strengthening ✓, slow declines ✓, stilling the mind ✓?

CHANT to close the session

6. 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

HOMEWORK

Chant or meditate on Manipuraka for 20 minutes

NEXT SESSION

7. Vision Therapy

Comments:

NOTES

1. beginners, so gentle but challenging and progressive
2. back issues, so hanging, back fortification and abs (gas)
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. four main focus: hip openers, healthy eyes, Manipuraka activation, core
7. done: vision therapy, chakras, yama, niyama, pratyahara
*** Today, vision therapy and carrot juicing (with Tom and Chunyah)

CHANT to open the class

1. 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

WARM-UP

2. Wrists: Mani Bandha
   <--#include virtual="/yoga_class/str_wrist.shtml" -->
   This rotational wrist exercise is not simply to develop strong wrists, but to lock the prana. This is one of the 9 bandhas - Mani Bandha or energy lock on the wrists.
   
   a) extend both arms forward, close the palms into a fist with thumbs inside. Keeps the arms straight and begin to rotate the fists in one direction then the other direction. 10 rotations each.
   b) on Table Top, stretch the wrists, palms facing up and down
   c) interlace the fingers and move the hands to an infinity movement...other direction
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
*** Matt hung on for xxxx 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
5. Surya namaskar A & B
   <--#include virtual="/yoga_class/surya2.shtml" -->
   3 rounds of Surya Namaskar A, 3 rounds of Surya Namaskar B

CLASS INTRODUCTION: YOGA for Healthy Eyes

Mainstream Eye Care
The mainstream eye-care industry (ophthalmologists, optometrists, eyeglass & contact lense manufacturers, big pharma, laser-surgical stakeholders, etc.) would have you believe that the eye is an independent organ of the body whose deterioration is irreversible - that correction can only be in the form of prescription lenses, surgery or medication. It is not in the interest of their corporate shareholders to have people regain eye strength, acuity and contrast through diet, eye exercise, yogic esoteric practices and visualization.

New Thinking (suppressed alternative thinking)
But think about it - our eyes are muscles that can be exercised just like biceps or abs. And there are many exercises designed specifically for the eyes to develop a wider range of visual periphery, strength, focus, visual clarity and contrast. We don't have to default to prescription lenses when vision becomes challenging.

Complimentary Supplements

1. Nootropics
   Again, because diet alone is not enough to provide adequate eye nutrition, eye-specific nootropics (smart drugs with claims not sanctioned by the FDA) can be taken to improve contrast, degeneration and acuity. These supplements are mostly carotenoids - anti-oxidants rich in Vitamin A that enhance the immune system and promote healthy eyes. They also prevent further cell damage caused by free-radicals (unstable molecules that have lost their electrons and damage the cells). Popular examples of nootropics are Lutein, Zeaxanthin, and Astaxanthin (about $24/60 tablets).
2. Carrot Juicing
   Supplements are amazing but you can get Vitamin A naturally by juicing carrots. It's extremely rare that anyone gets a balanced diet to provide the required nutrition our eyes need. I learned this first hand when I started juicing carrots for taste (not for therapy). It tasted so good I was drinking 1 quart of fresh carrot juice daily for about 3 months. When it came time to get an eye exam, my eye doctor said my astigmatism was completely gone and that my eye grade was better than 20/20 so I didn't have to use my reading glasses anymore! Even when I stopped juicing, my eyes remained in great condition for many years and it was not only until I hit my 50s when the aging process started taking its toll on my eyes.

Alternative Vision Therapies

1. Gabor Patches
   With age, usually beginning 30, the eye lenses harden making it hard to focus on nearby objects (presbyopia). This cannot be helped. Another approach to vision therapy is using the Gabor Patches - it enhances visual acuity and contrast sensitivity. They don't really improve eyesight, but retrain the brain in interpreting what the eyes are seeing - in short, it rewires the brain to improve our visual perception. In reality, what we see is not what the eyes see. The eyes see 'something', converts that visual input into electrical impulses and sends it to the brain. The brain in turn, 'interprets' those electrical signals into an image that we think we see with our eyes - but again, what we see is just the brain's 'interpretation'. Gabor Patches retrain the brain so that the blurred images the eyes see become clear images to us.
   
   Analogy? Someone takes a picture, but the picture came out blurred (the eye could not focus clearly). Before giving the picture to the subject, the picture is taken to Photoshop for the sharpening filter (the brain 'Photoshops' the image). The 'Photoshopped' picture is then given to the subject (what you 'saw'). The subject sees a clear picture, not knowing the original picture was actually blurred.
   
   Here is a Gabor Patch game.
   
   
2. Pinhole Glasses
   Pinhole glasses are cheap and they allow you to read the fine print without squinting. It is still debatable if this restores the eye to normal vision, but it surely does not contribute to the erosion of eye health unlike prescription lenses.
3. Brock String
   Brock String is a popular vision therapy that uses a string with different colored beads tied along its length. Practitioners focus with both eyes on any of the beads and get instant feedback if they both see the 2 lines leading towards it and the 2 lines behind it. This determines if you have Amblyopia (lazy eye), Convergence Insufficiency (coordinated movement of both eyes as focused objects get closer) and Strabismus (eyes do not align properly when looking at an object - crossed-eyed).

Meir Schneider's Method
Meir was born blind and grew up learning through braille. He came across the Bates Method of vision therapy and worked on his eyes diligently for up to 13 hours/day. Furthermore, he also developed his own method. Now, he has an unrestricted California driver's license.

He treats his eyes holistically with his mind. The eyes are not isolated organs from the rest of the body even though mainstream practice is to regard eye damage as irreversible that can only be helped by corrective lenses or surgery. Meir disagrees. Three principles make up his method:

1. relaxation - for eye exercises to work, the body needs to be relaxed first
2. strength - activating the peripheral eye muscles by blocking the central vision
3. flexibility - giving the eyeball its full range of motion

The 90-Minute Class
This class uses traditional yoga eye exercises and conventional vision therapy to enhance eyesight and bring back that glow.

1. Props
   Have props ready: pinhole glasses, Brock string already set up, Gabor patch screen on the monitor, bread dough rising (so at end of class, carrot juicing and use pulp for 2nd rising)
2. Introduction
   (writing things down on a white board and showing props [brock string, pinhole glasses]) eyes are just muscles, the aging process, yoga kriyas/mudras, pinhole glasses, carrot juicing, supplements, Gabor patches, Brock String method
3. Breathing - 3 rounds
   1st round: 1 minute of Kapalabhati, hold on the last exhale and then hold on the next inhale - no bandhas. 2nd round: 1:15 minute Bhastrika, hold with bandhas on the last exhale, then hold on the next inhale w/o bandhas
   3rd round: 1:30 minutes Wim Hof, hold on the last inhale w/o bandha...observe if there is a high. Empty on the next exhale.
   
   The body chemistry is correct - it is already alkaline. The need for air is diminished even though the reptilian brain (cerebellum + brain stem [medula oblongata, pons, mid-brain and thalamus]) is complaining.
4. Stretching for Relaxation
   It is very important to get the body relaxed before the eye exercises. This relaxes the eyes and the optic nerve. Relaxation is the base and foundation of eye therapy. To relax the eyes, we have to relax the shoulders, chest, upper back and neck. Remove rings and watches so blood flows more freely. Always stretch and relax the upper body muscles (shoulders, chest, upper back, trapezius) before palming.
   
   
   1. cat & cow scapular movement / head movement
      
      a.1) on Table Top, do a cat & cow on the shoulder blades (and not on the belly). Inhale, move the chest down and squeeze the shoulder blades together while keeping the arms straight - hold for 2 seconds. On the exhale, round up the upper back, shoulder blades spreading out and moving away from each other. Hold for 2 seconds and repeat for 1 minute.
      
      a.2) on Table Top with the chest down and shoulder blades together, and head turned down, do chin turn - left and right towards the shoulders. Synchronize breath with movement. 1 minute.
      
      a.3) on Table Top with the upper back rounded up, and shoulder blades apart, do a head tilt - up and down. Synchronize breath with movement. 1 minute.
   2. arm movement
      
      b.1) interlace the fingers, palms facing in with base touching together, straighten the arms and move the arms in a circular motion to warm-up the shoulders. Envision the arms to be hands on a circular clock. Synchronize breathing with this movement. Widen the circular motion. Other side. One minute on each direction.
      
      b.2) - interlace the fingers, palms facing out. Move the same way as before - notice this time that the movement has a wider range of motion. One minute on each direction.
5. Palming
   Seated, rub the palms, interlaced fingers and the hands (like washing hands) until they feel warm. You can use cream if the hands are dry. Cup the eye orbits with no pressure on the cheekbones or on the eyes. Make sure the fingers are banded together so that light does not pass through. Create a pitch-black environment within your cupped hands. Imagine complete darkness - the room is in total darkness, Chiang Mai is black, Thailand is black, the sun is black, the stars are black. You see nothing - everything is in complete darkness. In total darkness, the eyes and the optic nerve become more relaxed. (note: in the first few months, even when the eyes are closed and the palms are cupped on the eyes, it is very hard to see complete darkness. When you finally see nothing in complete black, you begin to relax in a much deeper way - and this is the difference between relaxed palming and sleeping).
   
   Focus on your breathing and feel that the body is getting more and more relaxed with every breath. Hold this palming position while continuing to breathe. As you inhale, feel the body expanding like a balloon. As you exhale, feel the body deflating like a balloon. Continue breathing and continue feeling this expansion and deflatiton on the body as you breathe. 1 minute.
   
   Slowly begin to see a glimmer of light on the horizon. This light continues to be more visible until it replaces the darkness. Slowly release your hands and gradually open your eyes.
6. Massaging
   Rub your hands again and generate warmth. Gently do a small circular massage around the eyebrows starting from the Third Eye to the temples. Do it again beginning from the nose towards the ears passing through the cheek bones. Using the soft area of the fingers and thumbs, gently press the ridge of the eye socket. When you are pressing on a tear duct, slightly increase the pressure and press longer. By doing this, you relax the squint muscles of your eyes.
7. Blinking vs Squinting
   The big difference between squinting and blinking is that squinting tightens up the eye muscles. Blinking relaxes the eye muscles. The technique is to use the eye-lash to move the eyelids - there is no pressure and the eyes become more relaxed while blinking. Imagine the eye-lash causing the eyelid to drape gently over the eyes. Blink gently and continuously for 1 minute.
8. Peripheral Vision
   Most of our seeing is through our central vision - when we are glued to our phones, stuck in front of our computers, etc. We hardly ever use the peripheral muscles of our eyes...and they deteriorate over time and become dormant. In this exercise, we block our central vision with 3 black rectangular covers:
   1.5" x 2.5"
   2.0" x 3.5"
   2.0" x 5.0"
   
   By placing them between the eyes, blocking our central vision, they activate the peripheral vision and the night vision. It takes about an hour to activate and aclimatize the muscles responsible for our night vision.
   
   These eye covers also balance the strength of the 2 eyes. When 2 eyes see the same object, one eye becomes dominant. However, with an eye cover, one eye does not see what the other eye sees. No eye becomes dominant and both eyes independently do the hard work of seeing.
   
   Start with the smallest cover and place between the eyes for 1 minute. Move the hands by the sides at ear level and move the body up and down (like doing a half forward bend) - this stimulates the muscles responsible for the peripheral and night vision. Don't look or focus on the paper. Try to just see through it. Replace the paper cover with a bigger one - one minute, then replace with the biggest cover for another minute.
   
   Palm the eyes for 3 breaths.
9. Eye Stretches
   Eye roll, left/right, up/down, thrombone, near/far

Yogic Eye Therapy

1. Surya Pradarshini Mudra
   From hereon, things are up to you until the end of the class - no one knows how long it will take for tears to flow.
   
   In lotus (padmasana), 4 fingers of the 2 hands are interlaced and the thumbs form a cross (concentrate on this area), hands on shoulder level. Strained, tired eyes are given its glow again. Eyesight improves.

producing tears through Trataka Shatkriya to cleanse and lubricate the eyes


2. Trataka Kriya
   While on Surya Pradarshini Mudra, fix the gaze on one spot without blinking (preferably a candle light). On the in-breath, fill the lungs, pause and on the exhale, chant OM softly. When the lungs are empty, hold the breath and stay relaxed while keeping your focus on that object without blinking. The eyes will feel like burning. Inhale when the need for air is felt. Do not blink. Keep staring on that object until tears flow on both eyes.
   
   Trataka cures all diseases of the eye, provides good eyesight, and develops the power to become adept at Sambhavi Mudra.
   
   
3. Sambhavi Mudra
   Once tears start flowing from both eyes, close the eyes and fix the gaze on the area between the eyebrows (Ajna Chakra) for the next 20 minutes. Meditating on Sambhavi Mudra produces measurable benefits on breathing and brain activities through the brain stem within 24 hours. This gives rise to single-pointedness of the mind. Life obstacles are smoothened-out instead of encountering snags along the way.
4. Palming
   Rub both hands until heat is generated. Gently place the hands over the eyes and envision the eyes absorbing all that prana-rich heat from the hands.
5. Meditation
   Meditate for 5 minutes in gratitude for the gift of already having fresh eyes with keen acuity, feel (not think) the feeling of having sharply focused eyes, eyes that can see even if it's dark, eyes that can read from near and far.

Carrot Juice treat
optional if class is done at Nawa Saraan - everyone juices their own carrots and drinks it. The pulp will be demonstrated to make a nutritous carrot bread.

Ending Thoughts
As we age, the eyes deteriorate. So eye therapy is a constant wellness program for the eyes - it's not a one-time fix. Palming and nutrition play a major role and should be part of the program even if different modalities are employed (Brock String, Gabor, etc).

Eyesight is a precious gift and should be taken as such.




CHANT to close the session

6. 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

7. one-legged balancing?

Comments:

NOTES

1. beginners, so gentle but challenging and progressive
2. back issues, so hanging, back fortification and abs (gas)
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. four main focus: hip openers, healthy eyes, Manipuraka activation, core
7. done: vision therapy, chakras, yama, niyama, pratyahara
*** Today, Ohm joins us back. Core and hip-openers, wrist-ankle-knee bandhas, emptiness meditation



CHANT to open the class

1. 7 Chakra Chant
   LAM (prithvi) | VAM (varun) | RAM (ling) | YAM (anjali) | HAM (akash) | OM (gyana) | OM (gyana)
   <--#include virtual="/yoga_class/chant_7chakras.shtml" -->
   While on the appropriate mudra, ujjayi breathing on the inhale while focusing on the mudra. Holding the in-breath (no bandha), focusing on the chakra this time. On the exhale, chant the seed mantra while keeping focus on the chakra

WARM-UP

2. Ankle: Kulpha Bandha w/ Terraband
   <--#include virtual="/yoga_class/str_ankle.shtml" -->
   This rotational exercise on the ankle is not simply to develop strong ankles, but to lock the prana. This is one of the 9 bandhas - Kulpha Bandha or energy lock on the ankles.
   
   Secure a terraband on a post and latch one foot on the other loop, keeping the entire leg stretched. Ensure that the terraband is already partially stretched. Now, pull the foot on the opposite direction but keep the leg straight and not moving. This is strictly an ankle movement. 10 reps and repeat on the other side.
3. Knee: Janu Bandha
   <--#include virtual="/yoga_class/str_knee.shtml" -->
   This rotational/fortification exercise develops strong knees, but also lock the prana and prevents it from leeching. This is one of the 9 bandhas - Janu Bandha or energy lock on the knee.
   
   a) stretch the knees. Sit on a wall and hold it until you cannot
   b) do the gymnast squat where feet are perpendicular to each other. 10 reps and do the other side
   c) pistol squat, 5 slow decline reps...other direction
4. Wrists: Mani Bandha
   <--#include virtual="/yoga_class/str_wrist.shtml" -->
   This rotational wrist exercise is not simply to develop strong wrists, but to lock the prana. This is one of the 9 bandhas - Mani Bandha or energy lock on the wrists.
   
   a) extend both arms forward, close the palms into a fist with thumbs inside. Keeps the arms straight and begin to rotate the fists in one direction then the other direction. 10 rotations each.
   b) on Table Top, stretch the wrists, palms facing up and down
   c) interlace the fingers and move the hands to an infinity movement...other direction
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
*** Matt hung on for xxxx seconds, Ohm for 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 jars on forward/back/side bends


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



PRANAYAMA I

8. 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

ASANA

*** leg cradle, butterfly, twists, locust, bow

ADHITTHANA (strong determination)

9. 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.
*** as part of Janu Bandha

MEDITATION / PRANAYAMA II

10. Meditation: Emptiness
    <--#include virtual="/yoga_class/m_emptiness.shtml" -->

    Alone in Total Darkness?
    The concept of emptiness conjures an imagery of being alone in complete, absolute and total darkness. Not exactly a very inviting place or state of being. Thankfully, that is not what emptiness means. But let us dispel the myth first. Is emptiness lonely? Loneliness is something...it's a state of being...it's a feeling. Feelings cannot exist within emptiness. Is emptiness being in complete darkness? Complete darkness is a color. Color cannot exist in emptiness.
    Emptiness means a few things but they are all saying the same thing.

    Emptiness is Impermanence
    Emptiness means impermanence. You can identify with your body, but at some point, the body dies. Does it mean your complete existence die too? Or, is there something left when the body dies? This goes true for all our sensory perception - our memories, our feelings, our thoughts, our ego...everything we thought was "I, me mine". They will all come to pass...like everything else. Relationships will come and go. Marriages will peak to an unbridled bliss and end over a toothpaste cap. FIAT money will flourish and be replaced by crypto. Even science says that our universe will end to a great crunch or dissolve in its accelerated expansion. Even at the quantum level...when we look at the building blocks of our reality...there is no solidity...you see elementary particles arising and passing away. Everything is impermanent.

    Emptiness means No Objective Reality
    Emptiness also means there is no objective reality. Nothing exists independent of anything else. There is only emptiness. Let us take a flower for instance. Yes, you can see its mesmerizing beauty, feel its smooth velvety texture and smell its sweet fragrance. Does that mean that the flower has an objective existence? Does that mean that the flower exists independent of anything else? But without the sun, without the earth, without water...there is no flower. So, a flower, just like everything else, is not objective reality. A flower does not have a separate existense independent of anything and everything around it. Again, it brings us back to emptiness...the emptiness of independent existence.

    Emptiness is a Forced Lesson in Life
    Emptiness is also understood to be forced lesson in life...but an illusion nonetheless. Therefore it remains empty. In life, we hurdle very difficult situations that can either make or break us. These life situations are unique for all of us. Why? Because we need to learn unique lessons to evolve further. I believe that is the reason why we are here.
    
    No matter how challenging the situation might seem, no matter how real it feels, we can keep the balance of our mind knowing that all this is a test. We can simply observe this difficulty without reaction. We can be aware of this challenge like looking at a chess board. If we are aware and mindful of this difficult situation (mabye you were cheated on by your lover, maybe we were swindled by your best friend, maybe lies were spread about you), mindful of the anger and hate being generated, then instead of reacting in a violent/vengeful fashion, we can choose to remain equanimous and observe the turn of events that led to this situation. We remain calm and equanimous...like that oasis in the eye of the storm. We can then objectively look at how things can be resolved - without the hate and without the anger.
    
    And by resolving this matter with a calm and balanced mind, we gain wisdom instead of acting on revenge. By gaining wisdom, we learn the lesson that we needed to learn from this human experience, allowing us to evolve and continue with our path to self-realization. If we resort to anger and retribution, then we are doomed to be reborn and go through this process again...until we learn the lessons...until we 'get it'. This is our karmic fate. We cannot escape this fate. Therefore, it's a forced life lesson. But once we learn it, the difficult situation is diffused like it never existed. Therefore, when the purpose of this challenge is met, we realize that this test was only to teach us a powerful lesson that we needed to learn. The problem arises, we learn from it, and it dissolves into emptiness.

    Objects of Hate and Desire
    If we see an object of desire (lots of money, fast cars, big house) or an object of hate (someone who draggeed your name in mud, someone who swindled you), you don't get too affected when you begin to see these things as empty. You don't get attached to these objects of desire, and you don't develop an aversion to these objects of hate.

    Feel It
    The true nature of our consciousness is emptiness. Don't intellectualize, otherwise it only becomes a concept of abstract philosophy. Feel it. Feel the gratitude for realizing it. Feel the emptiness. Feel that this is all perception...all illusion that allows us to have a human experience.

CHANT to close the session

11. 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

12. Yama continuation, one-legged balancing?

Comments:

NOTES

1. beginners, so gentle but challenging and progressive
2. back issues, so hanging, back fortification and abs (gas)
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. four main focus: hip openers, healthy eyes, Manipuraka activation, core
7. done: vision therapy, chakras, yama, niyama, pratyahara
*** Today, one-legged asanas, Yama, Meditation: Evolutionary Stage 3



CHANT to open the class

1. 7 Chakra Chant
   LAM (prithvi) | VAM (varun) | RAM (ling) | YAM (anjali) | HAM (akash) | OM (gyana) | OM (gyana)
   <--#include virtual="/yoga_class/chant_7chakras.shtml" -->
   While on the appropriate mudra, ujjayi breathing on the inhale while focusing on the mudra. Holding the in-breath (no bandha), focusing on the chakra this time. On the exhale, chant the seed mantra while keeping focus on the chakra

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
*** Matt hung on for 19/10/05 seconds, Ohm for seconds



CONCEPT / THEORY I

*** went through the Yama: asteya/aparigraha


PRANAYAMA I

3. Pranayama: Manipuraka > Kapalabhati > Surya/Chandra Bhedan
   <--#include virtual="/yoga_class/p_kapalabhati_suryachandra.shtml" -->
   
   a) 1st round: do 1 minute of kapalabhati on both nostrils, empty on the last exhale, uddhiyana bandha, mandukasana mudra with mula bandha and stay there with awareness on the navel. Inhale as you rise, and just hold and observe sensation (no bandhas). Visualizing a ball of fire burning hot in the navel. Exhale on uddhiyana bandha visualizing a ball of fire shooting up from the Manipurak all the way to the top of the head, exploding into a radiant white mushroom cloud
   
   b) 2nd round: do 1 minute of kapalabhati only on the right nostril, empty on the last exhale, uddhiyana bandha, mandukasana mudra and stay there. On the inhale, do the same as above
   
   c) 3rd round: do 1 minute of kapalabhati only on the left nostril, empty on the last exhale, uddhiyana bandha, mandukasana mudra and stay there. On the inhale, do the same as above
   
   d) 4th round: do 1 minute of kapalabhati on alternating nostrils, empty on the last exhale, uddhiyana bandha, mandukasana mudra and stay there. On the inhale, do the same as above

ASANA

4. Surya namaskar A & B
   <--#include virtual="/yoga_class/surya2.shtml" -->
   3 rounds of Surya Namaskar A, 3 rounds of Surya Namaskar B
5. balancing (one-leg) | Wim Hof
   
   
   1. tree
   2. hand-to-big-toe
   3. eagle
   4. warrior III
   5. dancer
   6. half moon
   7. pistol squat
   
   
*** Ashtanga Yoga: tree, hand-big toe, dancer, Warrior III, ardha padmasana forward bend

MEDITATION / PRANAYAMA II

6. Meditation: Evolutionary Stage 3
   <--#include virtual="/yoga_class/m_evolutionary_stage3.shtml" -->
   A.3) Evolutionary Stage Meditation

   Evolutionary Stage Meditation
   This has to be done as a preparation before doing the Completion Stage (6 Yogas of Naropa) - so we're not even beginning Tummo Yoga. You have to go through the 3 cycles of life:

   1. Death (dharmakaya state)
      From a state of emptiness (above), imagine a white light appearing. It gets bigger and its radiance takes over you. And you become that white light. The white light morphs into red...and then into black...and then into a clear light (subtle mind able to perceive emptiness) where everything is one...no separation. Bask into this blissful oneness. Feel and don't intellectualize. You are simulating death.
   2. Intermediate State (samboghakaya state)
      Imagine a blue light emanating and its radiance takes over everything including you. And now, you also become this blue light. Meditate oneness and no separation. Feel it. You are in a state between death and rebirth, lasting anywhere from a moment to 49 days.
   3. Rebirth (nirmanakaya state)
      From a space of oneness, visualize a reddish white light. And you fuse into this light. And you are being reborn.

   ---

   Note - this session alone can be a 1-hour guided meditation class.

CHANT to close the session

7. 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
Listening to binaural beats and meditating on your desires

NEXT SESSION

8. Yama continuation, other bandha? Ashtanga?

Comments:

NOTES

1. beginners, so gentle but challenging and progressive
2. back issues, so hanging, back fortification and abs (gas)
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. four main focus: hip openers, healthy eyes, Manipuraka activation, core
7. done: vision therapy, chakras, yama, niyama, pratyahara
*** Last Sunday's class was moved today. Today, core asanas interspersed with Wim Hof. Yama - bhramacharya/kshama/dhrthi/daya/mitahara, Meditation: Becoming Buddha



CHANT to open the class

1. 7 Chakra Chant
   LAM (prithvi) | VAM (varun) | RAM (ling) | YAM (anjali) | HAM (akash) | OM (gyana) | OM (gyana)
   <--#include virtual="/yoga_class/chant_7chakras.shtml" -->
   While on the appropriate mudra, ujjayi breathing on the inhale while focusing on the mudra. Holding the in-breath (no bandha), focusing on the chakra this time. On the exhale, chant the seed mantra while keeping focus on the chakra

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
*** Matt hung on for 35 seconds, Ohm for 25 seconds


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

CONCEPT / THEORY I

4. Yama: ahimsa | satya | asteya | aparigraha | brahmacharya | kshama | dhrthi | daya | arjavam | mitahara
   /yoga_class/y05_brahmacharya.shtml
   Sperm is bindu / amrita, another form of prana that is equally as powerful and sustains our longevity. Don't waste it. Ejaculate only if you want to pro-create. Otherwise, enjoy sex but stop before you reach the point of no return. And rechannel your sexual energy back into the body. You'd be surprised to see how strong you become.
5. Yama: ahimsa | satya | asteya | aparigraha | brahmacharya | kshama | dhrthi | daya | arjavam | mitahara
   /yoga_class/y06_kshama.shtml
   Don't be reactive...don't cry. If you get triggered, don't be impulsive and retaliate or be defensive. Pause. Breathe. Remain composed. Maintain the balance of your mind. Understand what just happened and see what exercisable options are available. You don't have to auto-pilot with your old habit patterns. If you must, write a scathing letter to the offender...don't hold back, and write all the expletives. Then don't send the letter. Read it again after a few days and you'll be glad you never sent it. You can burn the letter.
6. Yama: ahimsa | satya | asteya | aparigraha | brahmacharya | kshama | dhrthi | daya | arjavam | mitahara
   /yoga_class/y07_dhrthi.shtml
   Mental fortitude. Don't let setbacks stop you. Keep moving, keep learning. Have a strong undeterred mind. Keep ploughing regardless of adversity
7. Yama: ahimsa | satya | asteya | aparigraha | brahmacharya | kshama | dhrthi | daya | arjavam | mitahara
   /yoga_class/y08_daya.shtml
   treating everyone the same and being impartial whether friend or foe, acquaintance or stranger, untouchable or royalty. Do not differentiate
8. Yama: ahimsa | satya | asteya | aparigraha | brahmacharya | kshama | dhrthi | daya | arjavam | mitahara
   /yoga_class/y09_mitahara.shtml
   Don't fill up the stomach with food. Don't overeat. Half the stomach for food, a quarter for water and a quarter for air. This is optimum for the stomach
*** this finishes all the Yama


ADHITTHANA (strong determination)

9. Adhitthana: Side plank (L & R) - hold the side plank for as long as you can, keeping the hips from sagging, observing the increasing difficulty without reacting to it. Do Wim Hof and do the other side. The object of this exercise is to strengthen the mind. As an added benefit, the obliques will also be strengthened.

PRANAYAMA I

10. 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
*** Wim Hof pranayama was interspersed with ABS - side plank, bicycle, boat. Final pranayama was 2:00 of Wim Hof with inbreath hold for the high.

MEDITATION / PRANAYAMA II

11. Meditation: Becoming Buddha
    <--#include virtual="/yoga_class/m_becoming_buddha.shtml" -->
    A.4) Becoming Buddha

    Becoming Buddha
    After going through the 3 stages of the life cycle and now being reborn, you identify yourself as a divine being... self-realized...a Buddha. Do not intellectualize. Feel the Buddhahood residing within you. See the bluish radiance emanating from you. Your words are mantra - sacred sounds which serve as the building blocks of reality. Your thoughts construct and deconstruct reality. Your volition is infinite oneness...no separation, just an indivisible singularity. You transcend the trappings of physical reality. You exude an energy of pure bliss. In your presence, in the here-and-now where you are, heaven exists. Your aura empowers everyone to see themselves as divine incarnation. This is now your reality. You are Buddha.

CHANT to close the session

12. 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

13. Niyama continuation (xxxxxxxxxxx), other bandha?

Comments:

NOTES

1. beginners, so gentle but challenging and progressive
2. back issues, so hanging, back fortification and abs (gas)
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. four main focus: hip openers, healthy eyes, Manipuraka activation, core
7. done: vision therapy, chakras, yama, niyama, pratyahara
*** Special class today as Ohm moves back to Tran this Wednesday. Today, we focused on stretches involving the IT band and gluts since Ohm and Matt have issues with these. Yama - arjavam and kshama. Meditation: bhramari



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

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
*** Matt hung on for 45 seconds, Ohm for 25 seconds


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
*** seated asanas, glut stretching, hip / shoulder openers



NIYAMA / THEORY I

4. Yama: ahimsa | satya | asteya | aparigraha | brahmacharya | kshama | dhrthi | daya | arjavam | mitahara
   /yoga_class/y06_kshama.shtml
   Don't be reactive...don't cry. If you get triggered, don't be impulsive and retaliate or be defensive. Pause. Breathe. Remain composed. Maintain the balance of your mind. Understand what just happened and see what exercisable options are available. You don't have to auto-pilot with your old habit patterns. If you must, write a scathing letter to the offender...don't hold back, and write all the expletives. Then don't send the letter. Read it again after a few days and you'll be glad you never sent it. You can burn the letter.
5. Yama: ahimsa | satya | asteya | aparigraha | brahmacharya | kshama | dhrthi | daya | arjavam | mitahara
   /yoga_class/y09_arjavam.shtml
   Honest state of mind. Do not play clever mind games to rationalize a dishonest deed



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: Bhramari - 5 mins, refresher/explanation of Bhramari meditation with covered perception sensory organs
*** personalizing a mudra where one acts as receiver inhale, receiving infomation, knowledge, insight and realizations from the universe and the akashic records. On the exhale, chanting the 'bee', one acts as transmitter, putting the word out to the universe of intentions, questions, and help. By defaulting into the personal mudra, one harnesses the power of the Big Bang...no one can touch him. The whole cosmos mantles itself to protect the meditator. Feeling gratitude for all these blessings.
8. RAM
   /yoga_class/chant_ram.shtml
   Single-pointed focus on Manipuraka Chakra (navel)
   a) to start the class, 1 minute composure then 3 mins of RAM chanting - ujjayi breathing on the inhale while focus is on Matangi Mudra, then RAM chanting on the exhale while shifting focus from the mudra to the Manipuraka chakra
   b) to end the class, 1 minute composure then 3 rounds of RAM chanting - ujjayi breathing on the inhale while focus is on Matangi Mudra, then RAM chanting on the exhale while shifting focus from the mudra to the Manipuraka chakra

NEXT SESSION

9. Niyama continuation (hri, japa, honam), other bandha?

Comments:

NOTES

1. beginners, so gentle but challenging and progressive
2. back issues, so hanging, back fortification and abs (gas)
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. four main focus: hip openers, healthy eyes, Manipuraka activation, core
7. done: vision therapy, chakras, yama, niyama, pratyahara
*** Today, Niyama: sauca, puja, daana. Meditation: vipassana



CHANT to open the class

1. RAM
   /yoga_class/chant_ram.shtml
   Single-pointed focus on Manipuraka Chakra (navel)
   a) to start the class, 1 minute composure then 3 mins of RAM chanting - ujjayi breathing on the inhale while focus is on Matangi Mudra, then RAM chanting on the exhale while shifting focus from the mudra to the Manipuraka chakra
   b) to end the class, 1 minute composure then 3 rounds of RAM chanting - ujjayi breathing on the inhale while focus is on Matangi Mudra, then RAM chanting on the exhale while shifting focus from the mudra to the Manipuraka chakra

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
*** Matt hung on for 30 seconds


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

NIYAMA / THEORY I

5. Niyama: tapas | santosha | svadyaha | sauca | puja | daana | hri | japa | homam
   /yoga_class/n04_sauca.shtml
   be clean and hygienic, inside and out
6. Niyama: tapas | santosha | svadyaha | sauca | puja | daana | hri | japa | homam
   /yoga_class/n05_puja.shtml
   Surrender to divinity in humility...no ego
7. Niyama: tapas | santosha | svadyaha | sauca | puja | daana | hri | japa | homam
   /yoga_class/n06_daana.shtml
   Charity without expectation of return. No IOUs, moral or material



PRANAYAMA I

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


8. Pranayama: Manipuraka > Kapalabhati > Surya/Chandra Bhedan
   <--#include virtual="/yoga_class/p_kapalabhati_suryachandra.shtml" -->
   
   a) 1st round: do 1 minute of kapalabhati on both nostrils, empty on the last exhale, uddhiyana bandha, mandukasana mudra with mula bandha and stay there with awareness on the navel. Inhale as you rise, and just hold and observe sensation (no bandhas). Visualizing a ball of fire burning hot in the navel. Exhale on uddhiyana bandha visualizing a ball of fire shooting up from the Manipurak all the way to the top of the head, exploding into a radiant white mushroom cloud
   
   b) 2nd round: do 1 minute of kapalabhati only on the right nostril, empty on the last exhale, uddhiyana bandha, mandukasana mudra and stay there. On the inhale, do the same as above
   
   c) 3rd round: do 1 minute of kapalabhati only on the left nostril, empty on the last exhale, uddhiyana bandha, mandukasana mudra and stay there. On the inhale, do the same as above
   
   d) 4th round: do 1 minute of kapalabhati on alternating nostrils, empty on the last exhale, uddhiyana bandha, mandukasana mudra and stay there. On the inhale, do the same as above

ASANA

*** leg cradle, standing wide-legged asanas, goddess, skandasana

ADHITTHANA (strong determination)

*** DONE: boat with hand press and feet press, followed by Savasana (vipassana)



MEDITATION / PRANAYAMA II

9. Meditation: Vipassana - vipassana, guided body scanning
10. RAM
    /yoga_class/chant_ram.shtml
    Single-pointed focus on Manipuraka Chakra (navel)
    a) to start the class, 1 minute composure then 3 mins of RAM chanting - ujjayi breathing on the inhale while focus is on Matangi Mudra, then RAM chanting on the exhale while shifting focus from the mudra to the Manipuraka chakra
    b) to end the class, 1 minute composure then 3 rounds of RAM chanting - ujjayi breathing on the inhale while focus is on Matangi Mudra, then RAM chanting on the exhale while shifting focus from the mudra to the Manipuraka chakra

NEXT SESSION

11. Niyama continuation (hri, japa, honam), other bandha?

Comments:

NOTES

1. beginners, so gentle but challenging and progressive
2. back issues, so hanging, back fortification and abs (gas)
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. four main focus: hip openers, healthy eyes, Manipuraka activation, core
7. done: vision therapy, chakras, yama, niyama, pratyahara
*** Today, Niyama: hri, japa, homam. Meditation: heart affirmation



CHANT to open the class

1. 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

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
*** Matt hung on for 50 seconds


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

NIYAMA / THEORY I

5. Niyama: tapas | santosha | svadyaha | sauca | puja | daana | hri | japa | homam
   /yoga_class/n07_hri.shtml
   Own up to your mistakes, don't pass the blame to others, learn from the mistakes and don't do it again
6. 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
7. Niyama: tapas | santosha | svadyaha | sauca | puja | daana | hri | japa | homam
   /yoga_class/n09_homam.shtml
   Perform the spiritual rituals



PRANAYAMA I

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


8. 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

ASANA

*** (Jul 24) weighted forward bend for rhomboids, lats and traps. Warriors I/II


Meditation: Heart Affirmation

<--#include virtual="/yoga_class/m_heart_affirmation.shtml" -->

Meditation: Heart Affirmation

This is a fusion of chanting, pranayama and meditation.

a) Internalize on a personal affirmation. It can be deep and all-encompassing, "My consciousness, the universe and God are one. They all reside within me". Or it can be specific, "I gain access to all the information in the Akashic Records".

b) Choose your Mudra

c) empty your lungs and Ujjayi inhale while visualizing that Kundalini is being pushed up from Muladhara Chakra along the Sushumna Nadi, passing through the other major chakras until kundalini reaches the top of the head, Sahasrara Chakra. Hold the breath in while engaging Mula Bandha, Uddhiyana Bandha and Jalandara Bandha.

d) While holding the breath, repeat your affirmation

e) on the exhale, focus your awareness on the Heart Chakra as you chant YAM, feeling that your affirmations are being answered

f) When the lungs are empty, hold for a few more seconds and feel the void / emptiness while generating that feeling of gratitude that your affirmation has already happened. FEEL and THINK - together, they move mountains g) Ensure you pace your breath-hold so that you have enough time to feel the gratitude on empty lungs without feeling strained. Do a few regular breaths to recover. Repeat the process.

NEXT SESSION

9. Niyama has been completed. Next, refresher on asana and pranayama, other bandha?

Comments:

NOTES

1. beginners, so gentle but challenging and progressive
2. back issues, so hanging, back fortification and abs (gas)
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. four main focus: hip openers, healthy eyes, Manipuraka activation, core
7. done: vision therapy, chakras, yama, niyama, pratyahara
*** Today, Pratyahara, alternating Hang with Handstand



CHANT to open the class

1. 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

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
*** alternated with Handstand
Matt hung on for 50 seconds


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

Pratyahara THEORY I

5. Class introduction: 8 Limbs: Pratyahara
   <--#include virtual="/yoga_class/intro_pratyahara.shtml" -->
   Withdrawal of the senses from the outside world and bringing them under control as we redirect all our focus inside our mind, body and spirit. Now, we enter the realm of the mind. This takes practice and patience to develop this skill - the body is a lot easier to control than the mind. When the body is completely relaxed through asana and pranayama, awareness in the mind increases, developing pratyahara. Padmasana allows the body to be held completely steady for long periods of time, and thus ideal in developing pratyahara. Bhramari chanting/mudra (aka shankmukhi/yoni mudra) is ideal in symbolizing the withdrawal of senses. Meditating on nada sounds leads to pratyahara as concentration is focused inside.
   Caution: while focusing inside, it becomes a slippery slope to be engrossed into one's personal conflicts and problems.



PRANAYAMA I

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


6. Pranayama/Breathing: Wim Hof SLOW
   /yoga_class/p_wim3slow.shtml
   The regular Wim Hof can be too aggressive for someone who wakes up at 4am to do pranayama, or too fast for anyone with a blocked nostril. Since slow breathing takes a longer time, the time here is likewise lengthened.
   
   Breath-in and fully inflate the 4 lung cavities, hold for 1 sec, then exhale fully, hold 1 sec, repeat
   1st 1:30, exhale hold/relax, inhale hold/relax
   2nd 2:00, exhale hold/relax, inhale hold/tri-bandha/fire , exhale tummo
   3rd 2:30, inhale hold/tri-bandha/fire, exhale
*** SLOW Wim Hof

ASANA

7. ABS| Wim Hof
   <--#include virtual="/yoga_class/a_abs_wim.shtml" -->
   Facing Up
   1. reverse plank
   2. Russian twist
   3. leg raise
   4. crunch
   5. boat
   6. hip raise
   7. seated in&out
   8. bicycle
   9. flutter kicks
   
   Facing Down
   10. high/dolphin plank
   11. hamsasana
   12. mayurasana
   13. slide the mat
   
   Facing Side
   14. side plank
   15. side hip raise/lower
   16. oblique crunches
   
   Arm Balancing
   17. lolasana
   18. crane
   19. L-sit
   
   Back Muscles
   20. superman F, S, B
   21. half-forwardbend to standing
   
   

ADHITTHANA (strong determination)

8. Adhitthana: Lying Down Butterfly
   <--#include virtual="/yoga_class/adh_lyingdown_butterfly.shtml" -->
   Seated on Butterfly, lean back until you are lying down on your back. Hands can be on the knees. Breathe. Hold for as long as you can.
9. 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

10. Nextxxxx

Comments:

NOTES

1. beginners, so gentle but challenging and progressive
2. back issues, so hanging, back fortification and abs (gas)
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. four main focus: hip openers, healthy eyes, Manipuraka activation, core
7. done: vision therapy, chakras, yama, niyama, pratyahara
*** Today, no lecture, stretching (head to foot), vinyasa with slow push up, butterfly holds and isometric holds/Wim Hof/Vinyasa.



CHANT to open the class

1. 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

WARM-UP

2. Stretching
   <--#include virtual="/yoga_class/stretching2.shtml" -->
   Basic stretching to neck, shoulders, chest, back, side bends, pelvic roll, thigh stretch, knee roll, calf stretch
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
*** Matt hung for 57 seconds



ASANA

4. Surya namaskar A & B
   <--#include virtual="/yoga_class/surya2.shtml" -->
   3 rounds of Surya Namaskar A, 3 rounds of Surya Namaskar B
5. Dynamic Tension| Wim Hof | Vinyasa with slow push-up
   <--#include virtual="/yoga_class/a_dynamictension_wim.shtml" -->
   1. Clasped Hands pushing Up and Down (L&R)
   2. Pushing Palms Together (Front)
   3. Pushing Palms Apart (Front)
   4. Pushing Palms Apart (Back)
   5. Bent Knees Pushing Out
   6. Bent Knees Pushing In
   
   

MEDITATION / PRANAYAMA II

6. Meditation: Anapana
   <--#include virtual="/yoga_class/m_anapana.shtml" -->
   No more yogic breathing, just normal breath. Observing the habit pattern of the breath. Is it slow? steady? deep? long? thin? Is it full? half-empty? is the out-breath warmer? Just oberve without changing anything. Observe with no reaction.
7. Adhitthana: Lying Down Butterfly
   <--#include virtual="/yoga_class/adh_lyingdown_butterfly.shtml" -->
   Seated on Butterfly, lean back until you are lying down on your back. Hands can be on the knees. Breathe. Hold for as long as you can.
*** lying down face-up butterfly savasana which also acts as an addhittana/yin pose

CHANT to close the session

8. 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
9. NOTE: Matt's shoulders were challenged by the slow push up. First time we did the isometric holds/dynamic tension.

NEXT SESSION

10. Next xxx

Comments:

NOTES

1. beginners, so gentle but challenging and progressive
2. back issues, so hanging, back fortification and abs (gas)
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. four main focus: hip openers, healthy eyes, Manipuraka activation, core
7. done: vision therapy, chakras, yama, niyama, pratyahara
*** Today, Tibetan 5 yogas, 5 Rites, Yama to Samadhi.



CHANT to open the class

1. 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

WARM-UP

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

Yama to Samadhi THEORY

*** My intended talk on Dharana resulted in a one fell swoop of the remaining Limbs. So, this concludes all theory talks about the 8 Limbs

PRANAYAMA I

4. Pranayama: Yantra > 5 Yogas
   <--#include virtual="/yoga_class/p_yantra_5yogas.shtml" -->

   Tibetan 5 Yogas of the Root Prana - 5 pranayama techniques in Tibetan Tantra Yoga. In-breath should be held on seated poses.
   
   1. Upward Moving Prana - neck roll, inhale and hold, roll the neck 5X (R&L)
   
   2. Life Sustaining Prana - 3X, clears the mind, long life, activates Heart Chakra
   close/open fist swings around the head 5X (R&L), shoulders rotate fully going down low to the front and circling up to the back 5X (R&L)
   
   3. Fire Prana - generates heat, activates Manipuraka Chakra, optimizes digestion
   hands on lap with fingers pointing to feet, vertical rotation of the navel moving low then circling up and back to center, 3X (R&L)
   
   4. Pervasive Prana - 3X, generates strength in all the limbs
   from lap, hangs meet at navel, arms open up to the sides, then with straight arms meet above the head with clapping. Rub palms and then rub face and the rest of the body. Then Shoots the Arrow, 5X
   
   5. Downward Clearing Prana - 3X, activates the Svadisthana chakra and retains the Amrita
   Cross legs, knees bent 45 degrees facing up, both palms on right knee and rotate the pelvic area down and circling up 5X (R&L), then hands on each knee and rotating the pelvis in horizontal circular direction, 5X (R&L).

*** only the first 2 were done - not enough time


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. Asana: Yantra > 5 Rites
   <--#include virtual="/yoga_class/a_5rites.shtml" -->

   Tibetan 5 Rites - these are said to delay the aging process and preserve youth. Do each sequence for 1 min, holding the in-breath with bandhas as long as possible.
   
   1. Spinning - straight arms raised sideways at shoulder level facing down. Spin to the right while focusing on the right hand or corners of the room. When finished, stand in one place in Anjali mudra at eye level and look at the mudra until the 'spinning' stops
   
   2. Led raise - lying down with legs straight together and heels 2 inches off the mat, arms stretched by the sides palms facing down, on the exhale, lift the legs beyond top dead center while lifting shoulders. Hold for 2 seconds. Inhale as leg comes down slowly. Slow breathing, same time inhale-exhale, same time breath holds inhale-exhale
   
   3. Kneeling Backbend - while kneeling down with tuck toes and hands on the hamstring, inhale and bend back. Hold 2 secs. Exhale back into upright kneeling
   
   4. Reverse Table Top - on Dandasana, inhale and go into Inverted Table Top. Hold for 2 secs. Come back to Dandasana on the exhale
   
   5. Upward Dog / Downward Dog - from Downward Dog, inhale into Upward Dog with toes still tucked. Exhale back into Downward Dog

*** only 1 round done


ADHITTHANA (strong determination)

7. Adhitthana: Navasana (boat) - hold the boat 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 ABS will also be strengthened.

MEDITATION / PRANAYAMA II

8. Sambhavi Concentration - as a practice in Dharana, focus awareness on the Ajna chakra for 10 minutes. Don't concentrate intensely - we'll get to that at some point. For now, just focus your awareness there, ensuring that you bring the mind back when it wanders. As you remain focused, maybe you feel a sensation. Concentrate on that sensation...keep observing without trying to do anything with it. Just let that sensation 'be'.

CHANT to close the session

9. 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

THOUGHTS

10. Matt and I usually start the class with a little sharing about insight, experience and observation about yoga and how it is relevant to the real world. Sometimes, the talk extends beyond my alloted time. Matt is ok with that. Still, I don't want to skip the essence of my planned session so we go overtime - and that's ok with me. Today's session nearly took 2.5 hours.

NEXT SESSION

11. Aug 4: xxx

Comments:

NOTES

1. beginners, so gentle but challenging and progressive
2. back issues, so hanging, back fortification and abs (gas)
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. four main focus: hip openers, healthy eyes, Manipuraka activation, core
7. done: vision therapy, chakras, yama, niyama, pratyahara
*** Today, Tibetan 5 yogas



CHANT to open the class

1. 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

LECTURE: Niyama

2. For Ohm to catch up, a review of Niyama and its branches were conducted

WARM-UP

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

ASANA

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

PRANAYAMA I

5. Pranayama: Yantra > 5 Yogas
   <--#include virtual="/yoga_class/p_yantra_5yogas.shtml" -->

   Tibetan 5 Yogas of the Root Prana - 5 pranayama techniques in Tibetan Tantra Yoga. In-breath should be held on seated poses.
   
   1. Upward Moving Prana - neck roll, inhale and hold, roll the neck 5X (R&L)
   
   2. Life Sustaining Prana - 3X, clears the mind, long life, activates Heart Chakra
   close/open fist swings around the head 5X (R&L), shoulders rotate fully going down low to the front and circling up to the back 5X (R&L)
   
   3. Fire Prana - generates heat, activates Manipuraka Chakra, optimizes digestion
   hands on lap with fingers pointing to feet, vertical rotation of the navel moving low then circling up and back to center, 3X (R&L)
   
   4. Pervasive Prana - 3X, generates strength in all the limbs
   from lap, hangs meet at navel, arms open up to the sides, then with straight arms meet above the head with clapping. Rub palms and then rub face and the rest of the body. Then Shoots the Arrow, 5X
   
   5. Downward Clearing Prana - 3X, activates the Svadisthana chakra and retains the Amrita
   Cross legs, knees bent 45 degrees facing up, both palms on right knee and rotate the pelvic area down and circling up 5X (R&L), then hands on each knee and rotating the pelvis in horizontal circular direction, 5X (R&L).

*** previously, only the first 2 were done. With Ohm, we did the full version, 15 reps/side/round

ADHITTHANA (strong determination)

6. Adhitthana: Navasana (boat) - hold the boat 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 ABS will also be strengthened.

MEDITATION / PRANAYAMA II

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

CHANT to close the session

8. 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

THOUGHTS

9. Ohm was able to join us again. The review on Niyama for Ohm was unplanned but the ensuing Q&A took the lecture about 40 minutes. The session took over 2 hours.

NEXT SESSION

10. Aug 5: repeat of 5 yogas pranayama. 5 rites, sambhavi mudra/pranayama

Comments:

NOTES

1. beginners, so gentle but challenging and progressive
2. back issues, so hanging, back fortification and abs (gas)
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. four main focus: hip openers, healthy eyes, Manipuraka activation, core
7. done: vision therapy, chakras, yama, niyama, pratyahara
*** Today, all the time was taken up by the lecture and the Q&A about the 8 Limbs of Yoga. Not even the Hang or an Asana. All prepared lessons today to be forwarded to the next session.



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

LECTURE: 8 Limbs

2. Lecture: 8 Limbs (summary)
   <--#include virtual="/yoga_class/lec_8limbs.shtml" -->
   Comprehensive overview of the 8 limbs of yoga ( yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, samadhi). The next session will deal with the nuts-and-bolts, beginning with the first branch of yama: ahimsa.
*** For Ohm to catch up, a review of past Limbs (Yama, Niyama, Asana, Pranayama) and finishing up with the rest (Pratyahara, Dharana, Dhyana, Samadhi). This was supposed to be 15 mins only but with the Q&A, it took up the entire 120 minutes (yes, a 30-min extension from the usual 90 mins)

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

CHANT to close the session

4. 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

THOUGHTS

5. The lecture ate up the entire 120 minutes. It's ok with them and it's ok with me. What I can impart to them through the lecture given the texts I've read, the analysis, the insight, life experience, etc. is unique and powerful - something they can't get from any other teacher. The Downward Dogs (my metaphor for asana) can be taught by any yoga teacher.
   
   They posted compelling and sharp questions, sometimes about inconsistencies, moral dilemmas, or clarity about the practice. I don't know all the answers but as I weave everything I know from many different disciplines (hatah yoga, yantra yoga, vipassana meditation, quantum mechanics, brainwaves, frequency responses, traditions of old, etc.), I am able to give a response that is coherent, logical, synchronistic and relevant. I believe this is my emergent gift - to unclutter the mind and connect the dots from many different aspects of life and weave them into a coherent paradigm.

NEXT SESSION

6. Aug 7: Everything prepared for today will be next session's content

Comments:

NOTES

1. beginners, so gentle but challenging and progressive
2. back issues, so hanging, back fortification and abs (gas)
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. four main focus: hip openers, healthy eyes, Manipuraka activation, core
7. done: vision therapy, chakras, yama, niyama, pratyahara
*** Last session defaulted to a full lecture on the 8 Limbs of Yoga - so no lecture today. Today, Tibetan 5 yogas, 5 Rites



CHANT to open the class

1. 7 Chakra Chant
   LAM (prithvi) | VAM (varun) | RAM (ling) | YAM (anjali) | HAM (akash) | OM (gyana) | OM (gyana)
   <--#include virtual="/yoga_class/chant_7chakras.shtml" -->
   While on the appropriate mudra, ujjayi breathing on the inhale while focusing on the mudra. Holding the in-breath (no bandha), focusing on the chakra this time. On the exhale, chant the seed mantra while keeping focus on the chakra
*** repeat the chant/chakra 3X before moving to the next chakra

PRANAYAMA I

2. Pranayama: Yantra > 5 Yogas
   <--#include virtual="/yoga_class/p_yantra_5yogas.shtml" -->

   Tibetan 5 Yogas of the Root Prana - 5 pranayama techniques in Tibetan Tantra Yoga. In-breath should be held on seated poses.
   
   1. Upward Moving Prana - neck roll, inhale and hold, roll the neck 5X (R&L)
   
   2. Life Sustaining Prana - 3X, clears the mind, long life, activates Heart Chakra
   close/open fist swings around the head 5X (R&L), shoulders rotate fully going down low to the front and circling up to the back 5X (R&L)
   
   3. Fire Prana - generates heat, activates Manipuraka Chakra, optimizes digestion
   hands on lap with fingers pointing to feet, vertical rotation of the navel moving low then circling up and back to center, 3X (R&L)
   
   4. Pervasive Prana - 3X, generates strength in all the limbs
   from lap, hangs meet at navel, arms open up to the sides, then with straight arms meet above the head with clapping. Rub palms and then rub face and the rest of the body. Then Shoots the Arrow, 5X
   
   5. Downward Clearing Prana - 3X, activates the Svadisthana chakra and retains the Amrita
   Cross legs, knees bent 45 degrees facing up, both palms on right knee and rotate the pelvic area down and circling up 5X (R&L), then hands on each knee and rotating the pelvis in horizontal circular direction, 5X (R&L).

*** full version was done previously, but needs one more encore

WARM-UP

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
*** added wide-legged stretches



ASANA

4. Asana: Yantra > 5 Rites
   <--#include virtual="/yoga_class/a_5rites.shtml" -->

   Tibetan 5 Rites - these are said to delay the aging process and preserve youth. Do each sequence for 1 min, holding the in-breath with bandhas as long as possible.
   
   1. Spinning - straight arms raised sideways at shoulder level facing down. Spin to the right while focusing on the right hand or corners of the room. When finished, stand in one place in Anjali mudra at eye level and look at the mudra until the 'spinning' stops
   
   2. Led raise - lying down with legs straight together and heels 2 inches off the mat, arms stretched by the sides palms facing down, on the exhale, lift the legs beyond top dead center while lifting shoulders. Hold for 2 seconds. Inhale as leg comes down slowly. Slow breathing, same time inhale-exhale, same time breath holds inhale-exhale
   
   3. Kneeling Backbend - while kneeling down with tuck toes and hands on the hamstring, inhale and bend back. Hold 2 secs. Exhale back into upright kneeling
   
   4. Reverse Table Top - on Dandasana, inhale and go into Inverted Table Top. Hold for 2 secs. Come back to Dandasana on the exhale
   
   5. Upward Dog / Downward Dog - from Downward Dog, inhale into Upward Dog with toes still tucked. Exhale back into Downward Dog

*** 1 min/per


ADHITTHANA (strong determination)

5. 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.

MEDITATION / PRANAYAMA II

6. Meditation: Sambhavi Mudra/Pranayama w/ Bhramari
   <--#include virtual="/yoga_class/m_sambhavi.shtml" -->
   Sambhavi Meditation - as a practice in Dharana, focus awareness on the Ajna chakra
   
   1a) Don't concentrate intensely on the Ajna - we'll get to that at some point. For now, just focus your awareness there, ensuring that you bring the mind back when it wanders. As you remain focused, maybe you feel a sensation. Concentrate on that sensation...keep observing without trying to do anything with it. Just let that sensation 'be'.
   
   1b) OR, on the inhale, visualize the rising of the Kundalini shakti to the Ajna, hold the breath and engage 3 bandhas until you can't. On the exhale, chant Bhramari...the Bee sound

HOMEWORK

7. Voice Recorder for AHA Moment
   <--#include virtual="/yoga_class/homework_voice_recorder.shtml" -->
   When waking up, devote 30 minutes in meditation but leave your phone's Voice Recorder on standby. when an Aha Thought comes to you, break the meditation and record the thought. Pause the recorder and resume the meditation. Do the Aha Thoughts. When you take the time to listen, record and do the Aha Thoughts, you reinforce this connection you have with your inner self. The more you listen, the more it will talk. It would seem like you just gained a very powerful ally whose reach and intelligence far exceeds your conscious capabilities.

THOUGHTS

8. xxxxxxxxxx

NEXT SESSION

9. Aug 11: Bashar entities meditation

Comments:

NOTES

1. beginners, so gentle but challenging and progressive
2. back issues, so hanging, back fortification and abs (gas)
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. four main focus: hip openers, healthy eyes, Manipuraka activation, core
7. done: vision therapy, chakras, yama, niyama, pratyahara
*** Last session was Tibetan 5 yogas, 5 Rites. Today, Bashar 15 entities



CHANT to open the class

1. RAM
   /yoga_class/chant_ram.shtml
   Single-pointed focus on Manipuraka Chakra (navel)
   a) to start the class, 1 minute composure then 3 mins of RAM chanting - ujjayi breathing on the inhale while focus is on Matangi Mudra, then RAM chanting on the exhale while shifting focus from the mudra to the Manipuraka chakra
   b) to end the class, 1 minute composure then 3 rounds of RAM chanting - ujjayi breathing on the inhale while focus is on Matangi Mudra, then RAM chanting on the exhale while shifting focus from the mudra to the Manipuraka chakra
*** Like most of my students, they're beyond the survival phase, beyond the 'sex, drugs and rock & roll' phase, and now out to make their mark on the world - thus focus on Manipuraka + RAM chanting


LECTURE: XXX

HOMEWORK?

2. Voice Recorder for AHA Moment
   <--#include virtual="/yoga_class/homework_voice_recorder.shtml" -->
   When waking up, devote 30 minutes in meditation but leave your phone's Voice Recorder on standby. when an Aha Thought comes to you, break the meditation and record the thought. Pause the recorder and resume the meditation. Do the Aha Thoughts. When you take the time to listen, record and do the Aha Thoughts, you reinforce this connection you have with your inner self. The more you listen, the more it will talk. It would seem like you just gained a very powerful ally whose reach and intelligence far exceeds your conscious capabilities.
XXXXXXXXXXXXXXXX BELOW TO BE UPDATED XXXXXXXXXXXXXXX

PRANAYAMA I

3. Pranayama: Yantra > 5 Yogas
   <--#include virtual="/yoga_class/p_yantra_5yogas.shtml" -->

   Tibetan 5 Yogas of the Root Prana - 5 pranayama techniques in Tibetan Tantra Yoga. In-breath should be held on seated poses.
   
   1. Upward Moving Prana - neck roll, inhale and hold, roll the neck 5X (R&L)
   
   2. Life Sustaining Prana - 3X, clears the mind, long life, activates Heart Chakra
   close/open fist swings around the head 5X (R&L), shoulders rotate fully going down low to the front and circling up to the back 5X (R&L)
   
   3. Fire Prana - generates heat, activates Manipuraka Chakra, optimizes digestion
   hands on lap with fingers pointing to feet, vertical rotation of the navel moving low then circling up and back to center, 3X (R&L)
   
   4. Pervasive Prana - 3X, generates strength in all the limbs
   from lap, hangs meet at navel, arms open up to the sides, then with straight arms meet above the head with clapping. Rub palms and then rub face and the rest of the body. Then Shoots the Arrow, 5X
   
   5. Downward Clearing Prana - 3X, activates the Svadisthana chakra and retains the Amrita
   Cross legs, knees bent 45 degrees facing up, both palms on right knee and rotate the pelvic area down and circling up 5X (R&L), then hands on each knee and rotating the pelvis in horizontal circular direction, 5X (R&L).

*** full version was done previously, but needs one more encore

WARM-UP

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
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

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. Asana: Yantra > 5 Rites
   <--#include virtual="/yoga_class/a_5rites.shtml" -->

   Tibetan 5 Rites - these are said to delay the aging process and preserve youth. Do each sequence for 1 min, holding the in-breath with bandhas as long as possible.
   
   1. Spinning - straight arms raised sideways at shoulder level facing down. Spin to the right while focusing on the right hand or corners of the room. When finished, stand in one place in Anjali mudra at eye level and look at the mudra until the 'spinning' stops
   
   2. Led raise - lying down with legs straight together and heels 2 inches off the mat, arms stretched by the sides palms facing down, on the exhale, lift the legs beyond top dead center while lifting shoulders. Hold for 2 seconds. Inhale as leg comes down slowly. Slow breathing, same time inhale-exhale, same time breath holds inhale-exhale
   
   3. Kneeling Backbend - while kneeling down with tuck toes and hands on the hamstring, inhale and bend back. Hold 2 secs. Exhale back into upright kneeling
   
   4. Reverse Table Top - on Dandasana, inhale and go into Inverted Table Top. Hold for 2 secs. Come back to Dandasana on the exhale
   
   5. Upward Dog / Downward Dog - from Downward Dog, inhale into Upward Dog with toes still tucked. Exhale back into Downward Dog

*** 1 min/per

8. balancing (one-leg) | Wim Hof
   
   
   1. tree
   2. hand-to-big-toe
   3. eagle
   4. warrior III
   5. dancer
   6. half moon
   7. pistol squat
   
   

ADHITTHANA (strong determination)

9. 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.
*** 3 levels, from standing, take 135°, then 90°, then 45°, then full relaxed squat



MEDITATION / PRANAYAMA II

10. Meditation: Sambhavi Mudra/Pranayama w/ Bhramari
    <--#include virtual="/yoga_class/m_sambhavi.shtml" -->
    Sambhavi Meditation - as a practice in Dharana, focus awareness on the Ajna chakra
    
    1a) Don't concentrate intensely on the Ajna - we'll get to that at some point. For now, just focus your awareness there, ensuring that you bring the mind back when it wanders. As you remain focused, maybe you feel a sensation. Concentrate on that sensation...keep observing without trying to do anything with it. Just let that sensation 'be'.
    
    1b) OR, on the inhale, visualize the rising of the Kundalini shakti to the Ajna, hold the breath and engage 3 bandhas until you can't. On the exhale, chant Bhramari...the Bee sound
11. Adhitthana: Lying Down Butterfly
    <--#include virtual="/yoga_class/adh_lyingdown_butterfly.shtml" -->
    Seated on Butterfly, lean back until you are lying down on your back. Hands can be on the knees. Breathe. Hold for as long as you can.

CHANT to close the session

12. RAM
    /yoga_class/chant_ram.shtml
    Single-pointed focus on Manipuraka Chakra (navel)
    a) to start the class, 1 minute composure then 3 mins of RAM chanting - ujjayi breathing on the inhale while focus is on Matangi Mudra, then RAM chanting on the exhale while shifting focus from the mudra to the Manipuraka chakra
    b) to end the class, 1 minute composure then 3 rounds of RAM chanting - ujjayi breathing on the inhale while focus is on Matangi Mudra, then RAM chanting on the exhale while shifting focus from the mudra to the Manipuraka chakra

THOUGHTS

13. xxxxxxxxxx

NEXT SESSION

14. Aug 11: xxx

Comments: