This is my pilot program with Max.

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 - hanging reverses the compaction of gravity on the spinal discs and can alleviate pain or even cure the ailment itself.
   3 rounds, Max sustained 19 seconds on the first round



Max hanging from the ledge, 19 secs


3. Breathing - 1 min of Wim Hof, 1 min of Bhastrika, 1 min of kapalabhati, all with maximum holds on the out-breath bahya kumbhaka with bandhas, followed by in-breath hold with full relaxation (no bandhas), but on the exhale, make it tummo-intense
4. Asana/Stretching - Surya Namaskars for starters, not so much about the asana itself, but focus on the dance between the movement, breath and mindfulness - 3 friends that MUST always stay together.
   
   We stayed a little longer on knees - rotation, gymnastic squats and point-of-failure hold on the rails. In my parlance, when your knees give up, you're screwed - so best to look after it before it happens
5. pranayama - 5 mins Ujjayi (as slow as possible), inhaling fully (no holding, no bandhas), intense Tummo-exhale with palms forcefully pressing against each other, on empty lungs, doing 3-tribandha
6. Meditation - 5 mins on anapana
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7. Homework - do one hour of OM chanting with intention, visualization, and gratitude

Comments:

Lesson
Thoroughly enjoyed the talk on OM, especially the breakdown of the sounds and where our attention should be for each part of the sound. I felt very at ease. It was also great to reiterate the benefits of gratitude and when manifesting focus on already having that which you’re looking for.

The hanging really loosened my back up and while I was apprehensive about the twists and turns post hang it seemed to help. I think this, in combination with stretching, will be immensely beneficial. I need to build more forearm strength and will beat 19 seconds this week.

Combined with the side bends my back felt incredible for the rest of the day and the following day too.

I observed as the pain of certain positions would build and I would abandon the stance - this is something I would really like to work on. Finding my limit and holding on. This will help growth in other areas of life too.

It would be nice to incorporate a flow into the practice even if only a few warm-up salutes to the sun.

Homework
I put off the hour of meditation as long as I could, my chattering mind sensed it would have to give up control and threw everything at that not happening. Eventually, I set an intention and focused on the gratitude and feeling of already having the shift in behaviours and thus feeling that I have been looking for.

The hour passed very quickly, with only 4 peeks at the clock. The final 10 were the most difficult. I visualised each part of the AH-O-MM sounds resonating with the different chakras. My throat was green, my heart blue and my stomach pink/red. I’ll observe if these colours change. I would continually check in with my set intention too.

Learnings
Next meditation session I’d like to have a gradual process for returning to full consciousness. Focus more on the intention and allow the OM to run on autopilot. Incorporate hanging and the back bends into daily practice. Be diligent about daily yoga and meditation.

2nd class with Max. Thigh tightness when doing hang. More Flow.

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1. Hang - 3 rounds, 24 seconds on the first round with twists and full fascia stretching. Introduced finger-strengthening exercises through the 'grip'.
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.
3. Asana/Stretching - talk: use various seated poses while working on computer (sukhasana, siddhasana, ardha padmasana, padmasana, vajrasana, soles together with knees sideways on the floor)
   
   Basic stretching with flow, focusing on hip-openers (Warrior I & II, with repetitive pelvic sinking)
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4. ABS | HIIT | Wim Hof Rounds:
   
   
   1. Russian twist | knee taps | Wim Hof
   2. seated in & out | mountain climbers | Wim Hof
   
   
5. Pranayama/Breathing: Shitali, Lion's Breath - 5 mins: Shitali, inhale hold/tri-bandha/fire, Lion's exhale
6. Meditation: Vipassana - vipassana, guided body scanning
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7. Homework
   1) alarm every 10 minutes while on computer: stand, blink, full fascia movement
   2) try all seated poses while on computer (sukhasana, siddhasana, ardha padmasana, padmasana, vajrasana, soles together with knees sideways on the floor)
   3) bring 1 liter of empty water jar

Comments?

3rd class with Max, this time only 1 session/week. Add twists.

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1. 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
2. Nauli kriya - 4 phases to cleanse the digestive system using structured water.
3. Yoga Talk - yama: ahimsa (nonharmfulness, no violence even in thought, no harm even to animal, nature and the planet)
4. Hang - timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
5. Asana/Stretching - basic stretching with flow + twist, focusing on hip-openers (????????????downward dog, 3-legged downward dog, high/low lunge, lizard, twisted monkey, pigeon, 1-legged king pigeon, butterfly [seated/lying down], forward bend on seated triangle [double pigeon], squats/malasana, baby pose, frog, glut-stretch, camel, dancer, supported bridge, seated/reclining hero's pose [W])
6. 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
7. ABS | HIIT | Wim Hof Combination:
   
   
   1. high plank | shadow boxing | Wim Hof
   2. boat | knee taps | Wim Hof
   3. leg raise | butt kicks | Wim Hof
   4. crunch| jumping jack | Wim Hof
   5. reverse plank| mountain climbers | Wim Hof
   6. seated in & out | fast foot shuffle | Bhastrika
   7. bicycle | rope skipping | Wim Hof
   
   
8. 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.
9. 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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10. Homework - alarm every hour on the hour to practice awareness

Comments?

4th class with Max, this session is a make-up class from last Friday (not feeling well). Last session focused on Muladhara. Svadisthana chakra focus for this session.

NOTES

1. Max wants flexibility with his hips (Approach: focus on hip openers)
2. wants to alleviate discomfort on his back caused by Sciatica (pain affecting the back, hip, and outer side of the leg, caused by compression of a spinal nerve in the lower back) (Approach: weighted rag doll hang, strong core, strong back muscles, spinal mobility including spinal twists)
3. wants to see the big picture of life and how to navigate it (Approach: meditation, yoga dharma discussion)
4. Max is fit, strong and young. He's been on-and-off yoga for 4 years now with background in TM (Transcendental Meditation). He's ready to level-up and push some limits (Approach: addithana holds, 1-min core, 1-min HIIT)
5. best sequence for Max is lecture first and everything physical follows (hang, stretch, asana)
6. Status (done and finished):
   chakras - all
   mudra (hand) - all
   8 limbs - ?
   yama - ahimsa
   niyama - ?

CHANT (opening)

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

CLASS INTRODUCTION

2. Class introduction: Svadhisthana chakra (navel)
   <--#include virtual="/yoga_class/intro_svadhisthana.shtml" -->
   This class revolves on Svadhisthana Chakra. The mudra (Varun Mudra), mantra (VAM), asana (), pranayama () and everything else will revolve around the Svadhisthana.

LECTURE: Chakra

Svadhisthana
Svadhisthana Chakra / VAM chanting
<--#include virtual="/yoga_class/c_svadhisthana.shtml" -->
Explaining Svadhisthana (sacral chakra) together with VAM mantra, including features and related topics:
1. Statement - "My basic needs are met. I'm now intoxicated with sex, drugs and rock & roll. I am immersed in my pleasure center. I want respect, prestige and admiration."
2. Who are these people? - any self-indulgent narcissist who has money
3. Features
   
   
   1. represented in the physical body as the reproductory organ
   2. where instinct (lying dormant in the Muladhara) finds expression in day-to-day life
   3. sexual desires are pent-up here and it's difficult for the awakened Kundalini to go past this chakra (because sex is intoxicating)
   4. beyond survival and into self-indulgent pleasure
4. Mantra - VAM
5. Sitting Pose - xxxxxxx
6. Asanas - matsyasana (fish pose)
7. Pranayama - xxxxxxxxxx
8. Blockage - guilt (shit happens and you need to forgive yourself...then you can move on)
9. Activation - chanting VAM on Varun mudra
10. Element - water
11. Mudra - varun mudra (index finger + thumb)
12. Warning - most people are stuck here - make money, acquire power and influence, crave for status and prestige
13. Body / Physical - genitals
14. Location - sex organs
15. Form / Color - lotus flower with 6 vermilion (red orange) petals
16. Enhanced Human Qualities
    
    
    1. reflective nature (santosha)
    2. perfection of relationships
    3. clarity in thinking
    4. eloquence in speech
    5. being unafraid of water
    6. you don't get sick
    7. you don't get tired
    8. charismatic and admirable (even from enemies)
    9. freedom from enemies and violence will disappear
    10. experience deep inner peace
    11. control of the senses resulting in creative ability
17. Super Human Qualities (Siddhis)
    
    
    1. wild animals will not harm you
    2. psychic powers
    3. affinity with astral entities
    4. ability to manifest desires
18. Svadhisthana 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"



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

6. 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

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

MEDITATION

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

CHANT (closing)

10. 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

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

Comments?

NOTES

1. Max wants flexibility with his hips (Approach: focus on hip openers)
2. wants to alleviate discomfort on his back caused by Sciatica (pain affecting the back, hip, and outer side of the leg, caused by compression of a spinal nerve in the lower back) (Approach: weighted rag doll hang, strong core, strong back muscles, spinal mobility including spinal twists)
3. wants to see the big picture of life and how to navigate it (Approach: meditation, yoga dharma discussion)
4. Max is fit, strong and young. He's been on-and-off yoga for 4 years now with background in TM (Transcendental Meditation). He's ready to level-up and push some limits (Approach: addithana holds, 1-min core, 1-min HIIT)
5. best sequence for Max is lecture first and everything physical follows (hang, stretch, asana)
6. Status (done and finished):
   chakras - all
   mudra (hand) - all
   8 limbs - ?
   yama - ahimsa
   niyama - ?
*** 5th class with Max, this session is a make-up class for this coming Friday (out of town). Last session focused on Svadisthana. Mudra focus for this session.

CHANT (opening)

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

LECTURE: Yoga

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

   ---

   
   
*** only Gyana, Akash, Prithvi, Varun and Vayu were taken up

WARM-UP

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
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

PRANAYAMA

7. Pranayama/Breathing: Sitkari, Lion's Breath - 5 mins: Sitkari, inhale hold/tri-bandha/fire, Lion's exhale, feel the void/emptiness...then inhale again

ASANA

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

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. 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

Comments?

NOTES

1. Max wants flexibility with his hips (Approach: focus on hip openers)
2. wants to alleviate discomfort on his back caused by Sciatica (pain affecting the back, hip, and outer side of the leg, caused by compression of a spinal nerve in the lower back) (Approach: weighted rag doll hang, strong core, strong back muscles, spinal mobility including spinal twists)
3. wants to see the big picture of life and how to navigate it (Approach: meditation, yoga dharma discussion)
4. Max is fit, strong and young. He's been on-and-off yoga for 4 years now with background in TM (Transcendental Meditation). He's ready to level-up and push some limits (Approach: addithana holds, 1-min core, 1-min HIIT)
5. best sequence for Max is lecture first and everything physical follows (hang, stretch, asana)
6. Status (done and finished):
   chakras - all
   mudra (hand) - all
   8 limbs - ?
   yama - ahimsa
   niyama - ?
*** 6th class with Max. Last chakra session focused on Svadisthana. This session takes up Manipuraka Chakra.

CHANT (opening)

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

CLASS INTRODUCTION

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

LECTURE: Chakra

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


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



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

PRANAYAMA

NOTE:
all breath-holds with bandhas will be done on the exhale (bahya kumbhaka)
5. 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

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

ADHITTHANA

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

8. 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

CHANT (closing)

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

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

Comments?

NOTES

1. Max wants flexibility with his hips (Approach: focus on hip openers)
2. wants to alleviate discomfort on his back caused by Sciatica (pain affecting the back, hip, and outer side of the leg, caused by compression of a spinal nerve in the lower back) (Approach: weighted rag doll hang, strong core, strong back muscles, spinal mobility including spinal twists)
3. wants to see the big picture of life and how to navigate it (Approach: meditation, yoga dharma discussion)
4. Max is fit, strong and young. He's been on-and-off yoga for 4 years now with background in TM (Transcendental Meditation). He's ready to level-up and push some limits (Approach: addithana holds, 1-min core, 1-min HIIT)
5. best sequence for Max is lecture first and everything physical follows (hang, stretch, asana)
6. Status (done and finished):
   chakras - all
   mudra (hand) - all
   8 limbs - ?
   yama - ahimsa
   niyama - ?
*** 7th class with Max. He had to move yesterday, thus the class was moved today but had to end by 2:10pm. Last session talked about Manipuraka. Today, it's Anahata chakra.

CHANT (opening)

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

CLASS INTRODUCTION

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

LECTURE: Chakra

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


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



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

ASANA

5. 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
*** water jars on backbend, sidebend and forward bend. Forward bend on seated side split. Not much time for anything else.

CHANT (closing)

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

*** included the Wim Hof breathing on the morning routine

Comments?

NOTES

1. Max wants flexibility with his hips (Approach: focus on hip openers)
2. wants to alleviate discomfort on his back caused by Sciatica (pain affecting the back, hip, and outer side of the leg, caused by compression of a spinal nerve in the lower back) (Approach: weighted rag doll hang, strong core, strong back muscles, spinal mobility including spinal twists)
3. wants to see the big picture of life and how to navigate it (Approach: meditation, yoga dharma discussion)
4. Max is fit, strong and young. He's been on-and-off yoga for 4 years now with background in TM (Transcendental Meditation). He's ready to level-up and push some limits (Approach: addithana holds, 1-min core, 1-min HIIT)
5. best sequence for Max is lecture first and everything physical follows (hang, stretch, asana)
6. Status (done and finished):
   chakras - all
   mudra (hand) - all
   8 limbs - ?
   yama - ahimsa
   niyama - ?
*** 8th class with Max. Last session talked about Anahata. Today, it's Visuddhi chakra. Chakra talks always take a while so the class went beyond 2 hours after including stretching, asana, chant, pranayama and yoga nidra.

CHANT (opening)

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

CLASS INTRODUCTION

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

LECTURE: Chakra

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


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



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

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

*** pranayama (Wim Hof) is interspersed with the asanas


ASANA

6. Asana: Visuddhi > Throat
   <--#include virtual="/yoga_class/a_visuddhi.shtml" -->
   (neck contraction/extension)
   1. Sarvangasana
   2. Camel
   3. Purvotanasana
   4. Bridge
   5. Wheel
*** (neck contractions/expansion, interspersing neck expansion with tri-bandha downward dog) purvotanasana, locust, supported bridge, unsupported bridge sarvangasana, plow, wheel

MEDITATION

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

CHANT (closing)

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

HOMEWORK

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

Comments?

NOTES

1. Max wants flexibility with his hips (Approach: focus on hip openers)
2. wants to alleviate discomfort on his back caused by Sciatica (pain affecting the back, hip, and outer side of the leg, caused by compression of a spinal nerve in the lower back) (Approach: weighted rag doll hang, strong core, strong back muscles, spinal mobility including spinal twists)
3. wants to see the big picture of life and how to navigate it (Approach: meditation, yoga dharma discussion)
4. Max is fit, strong and young. He's been on-and-off yoga for 4 years now with background in TM (Transcendental Meditation). He's ready to level-up and push some limits (Approach: addithana holds, 1-min core, 1-min HIIT)
5. best sequence for Max is lecture first and everything physical follows (hang, stretch, asana)
6. Status (done and finished):
   chakras - all
   mudra (hand) - all
   8 limbs - ?
   yama - ahimsa
   niyama - ?
*** 9th class with Max. Last session talked about Visuddhi chakra. Today, Ajna Chakra.

CHANT (opening)

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: 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.

LECTURE: Chakra

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"


*** The Ajna Chakra lecture took about 45 minutes including the Q&A. This extended the session to 2 hours. Max also requested that the lecture starts first so that the warm up, hang and asana are in one fluid flow. I will do this in this order from here on.

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

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

ASANA

7. 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
   
   
*** The workout session was a series of dynamic tension / Wim Hof / Vinyasa / slow push-ups. Many sets.



MEDITATION

8. Meditation: Savasana Butterfly
   <--#include virtual="/yoga_class/m_savasana_butterfly.shtml" -->
   Lie down on the mat with feet together close to the groin and let the knees fall down to the sides. This opens up the hips. Let the body fall asleep as the mind remains alert, awake and vigilant.

CHANT (closing)

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
10. NOTES: The Ajna Chakra lecture took about 45 minutes including the Q&A. This extended the session to 2 hours. Max also requested that the lecture starts first so that the warm up, hang and asana are in one fluid flow. I will do this in this order from here on. A few changes were spontaneously done - instead of the one-leg asana / inversions, dyanmic tension was introduced before the Slow Wim Hof, then a Vinyasa with slow push-up to even out one rep. Max is ok with extended lecture even if it results in decrease time for the others.
    
    NEXT, Sahasrara Chakra

Comments?

NOTES

1. Max wants flexibility with his hips (Approach: focus on hip openers)
2. wants to alleviate discomfort on his back caused by Sciatica (pain affecting the back, hip, and outer side of the leg, caused by compression of a spinal nerve in the lower back) (Approach: weighted rag doll hang, strong core, strong back muscles, spinal mobility including spinal twists)
3. wants to see the big picture of life and how to navigate it (Approach: meditation, yoga dharma discussion)
4. Max is fit, strong and young. He's been on-and-off yoga for 4 years now with background in TM (Transcendental Meditation). He's ready to level-up and push some limits (Approach: addithana holds, 1-min core, 1-min HIIT)
5. best sequence for Max is lecture first and everything physical follows (hang, stretch, asana)
6. Status (done and finished):
   chakras - all
   mudra (hand) - all
   8 limbs - ?
   yama - ahimsa
   niyama - ?
*** 10th class with Max. Last session talked about Ajna Chakra. Today, the last chakra, Sahasrara

CHANT (opening)

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

LECTURE: Chakra

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."
---


*** The lecture took 1 hour including the Q&A. This concludes the chakra series lecture

PRANAYAMA

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).

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

ASANA

5. Surya namaskar A & B
   <--#include virtual="/yoga_class/surya2.shtml" -->
   3 rounds of Surya Namaskar A, 3 rounds of Surya Namaskar B
6. Asanas: Vinyasa Burpee
   <--#include virtual="/yoga_class/a_vinyasa_burpee.shtml" -->
   This combines the movements of a vinyasa and the principles of burpee (3-2-1 + jumping). Caution on the landing!!!!
   
   
   3 Burpees
   1. do a vinyasa, but after jumping to the front of the mat, instead of standing up to Mountain Pose, you jump up (varying height according to heat generated) and do a soft landing, ending up in a squating position. This finishes round 1. To start round 2, snap back like a spring into High Plank and repeat the process. Do the 3rd round and this completes the Set 1. For Set 2, do 2 rounds and for Set 3, do 1 round.




ADHITTHANA

7. slow push down while doing vinyasa

MEDITATION

8. 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 (closing)

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
10. NOTES: About an hour was devoted to the lecture on Sahasrara + Q&A. The Vinyasa Burpee was introduced spontaneously, 3 rounds. Nada Meditation was done on individual breath-holds. The session extended overtime, not surprising.
    
    NEXT calss is Aug 19 due to Max's trip to BKK

Comments?

NOTES

1. Max wants flexibility with his hips (Approach: focus on hip openers)
2. wants to alleviate discomfort on his back caused by Sciatica (pain affecting the back, hip, and outer side of the leg, caused by compression of a spinal nerve in the lower back) (Approach: weighted rag doll hang, strong core, strong back muscles, spinal mobility including spinal twists)
3. wants to see the big picture of life and how to navigate it (Approach: meditation, yoga dharma discussion)
4. Max is fit, strong and young. He's been on-and-off yoga for 4 years now with background in TM (Transcendental Meditation). He's ready to level-up and push some limits (Approach: addithana holds, 1-min core, 1-min HIIT)
5. best sequence for Max is lecture first and everything physical follows (hang, stretch, asana)
6. Status (done and finished):
   chakras - all
   mudra (hand) - all
   8 limbs - ?
   yama - ahimsa
   niyama - ?
*** 11th class with Max. Last session was cancelled due to Max's trip for BKK. Today, yama, core

CHANT (opening)

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
*** 3 rounds on each chakra before moving on

LECTURE: Yama

2. Yama: ahimsa | satya | asteya | aparigraha | brahmacharya | kshama | dhrthi | daya | arjavam | mitahara
   /yoga_class/y02_satya.shtml
   Speak your truth with good intentions - no clever mind games, no exaggeration, no half-truths, no embellishment to obscure the germ truth, no warping to add personal agenda. Let your truth be honest, not clever
3. Yama: ahimsa | satya | asteya | aparigraha | brahmacharya | kshama | dhrthi | daya | arjavam | mitahara
   /yoga_class/y03_asteya.shtml
   Do not steal - not just property but time, ideas, etc. You will know if you are using someone's property whether defined by law or not. It's not the legality but the morality
4. Yama: ahimsa | satya | asteya | aparigraha | brahmacharya | kshama | dhrthi | daya | arjavam | mitahara
   /yoga_class/y04_aparigraha.shtml
   Non-possessiveness, non-greed and non-attachment. To take only what is needed - not more. Be content with what you have...and be grateful for it
*** ahimsa is done. Devote 10 minutes only...time it....maybe it covers only 1

WARM-UP

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. 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

7. Surya namaskar A & B
   <--#include virtual="/yoga_class/surya2.shtml" -->
   3 rounds of Surya Namaskar A, 3 rounds of Surya Namaskar B
8. 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

9. 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.

PRANAYAMA

10. 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

MEDITATION

11. Meditation: Savasana Butterfly
    <--#include virtual="/yoga_class/m_savasana_butterfly.shtml" -->
    Lie down on the mat with feet together close to the groin and let the knees fall down to the sides. This opens up the hips. Let the body fall asleep as the mind remains alert, awake and vigilant.

CHANT (closing)

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. reflect on satya, asteya and aparigraha...how did you violate that with your clever mind?

NOTES

14. xxxxxxxxxxx

NEXT

15. 8 Limbs overview?

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