Yoga Journal week 1

Iyengar Yoga:
This week I researched Iyengar which is a specific type of yoga. The guru of this practice is B.K.S Iyengar
he is the one who began teaching this unique way and now the form of yoga has been named after him.
What is unique about the way he teaches is that he is very focused on alignment and precision. I looked
up an Iyengar yoga class online and followed a long. I was surprised because we only did 1 or 2 sun
salutations. The class was much more focused on getting into a posture and getting it perfectly aligned.
Taking the time necessary to really break down the pose and find the pose with precision and no
mistakes.
I think that Iyengar yoga would be especially helpful for beginners. Learning the foundations of the
poses and the correct way to do them will tremendously improve their overall yoga practice. Most
people start out going to vinyasa flow classes where you move quickly from pose to pose with a hundred
chaturangas in-between. When you do asana incorrectly you do not benefit fully from the pose and you
run the risk of injuring yourself. Beginners should definitely start with Iyengar yoga to learn the postures
correctly and master them before they injure themselves.
I really enjoyed the Iyengar class that I took because it helped me realize what mistakes I make in poses
sometimes and it helped me gain more benefit out of my asana.

Yoga Journal week 2
Dharana: Gentle concentration of the mind
This week I took a yoga class that was focused on Dharana. The intention of the practice was to use
mindfulness and concentration in asana and meditation. I enjoyed this class because we just began
learning about meditation in yoga III this week and it really helped me through this class. In the class we
held postures (like pigeon pose) for about four minutes. This is not a really comfortable thing to do but
you learn to use Dharana to carry yourself through the long holds. We also did different meditations
with different mudras and breathing techniques. The one that was the most difficult to me was one
where we held our hands out front holding our thumbs together while breathing in for five seconds, out
for five seconds and holding empty after the exhale for fifteen seconds. That was very difficult to do!
Holding empty at about 10 seconds I was feeling like I should gasp for air. I also felt that it got more
difficult as I went a-long. However my central nervous system felt very calm and rejuvenated afterwards.
This is something that I want to continue practicing. We only did this meditation for five minutes but the
instructor said that you can work your way up to eleven minutes, which would be very challenging but I
am going to try it.
After our meditation lesson in yoga III this week I have tried to practice mindfulness in my daily
activities. I found that when I do that I am less angry when driving and that I can handle difficult
situations much easier. I really like to focus on discerning and not judging because things are what they
are and we can discern instead of judging the situation. I also really liked the quote Melanie told us that
says Suffering happens when we refuse to accept what is

Week Three: The four pathways and eight limbs of yoga
This week in my intro to yoga teacher training class we learned about the four pathways and the eight
limbs of yoga. I found this very interesting. The four pathways of yoga include; Raja- the physical path of
yoga, Jana- the study path of yoga, Bhakti- the devotional or spiritual path of yoga, and Karma- the
action and service path of yoga. You can take any of these paths to reach Samadhi which is connection
to universal power or enlightenment. Most commonly the yoga practiced in the western world is
through the pathway of Raja. There are eight limbs that branch off of the Raja pathway. Yamas- which
are moral conduct. The Niyamas- which are disciplines of the body. Asana- which are the postures.
Pranayama- which is breath control. Dharana- which is concentration and mindfulness. Dhyana- which is
seated mediations after exercise. And finally Samadhi- which is the connection to the universal power.
I found it interesting that Hatha yoga which is what the west primarily practices is branched from only
asana and pranayama. That is a very small portion of the pathways and limbs of yoga. I think that the
lifestyle that the eight limbs and four pathways suggest is an excellent one. I like how you can reach
enlightenment through another path like Karma so that you can feel that enlightenment through selfless
service to others. I also found it very interesting that I have many of the same beliefs as this but they
are just discussed differently. I have personally found Samadhi through the pathways of Karma, Jana,
and Bhakti but I just called them something different. I love how yoga uses asana and physical practice
to reach spiritual enlightenment which makes me excited for my new yoga adventure.

Week 4
The Bhagavad Gita
The past couple week I have been reading the Bhagavad Gita for Yoga III. I loved it and it made a lot of
sense to me. I related to it in many different ways. I am a member of the Church of Jesus Christ of Later
Day Saints and I have had my core spiritual beliefs for a really long time. What I realized while reading
the Bhagavad Gita is that many religions believe a lot of the same core beliefs they just express them in
different ways. The way to Heaven and spiritual enlightenment is very similar just described very
differently. I really love how the Bhagavad Gita has the message of let go. Let go of your insecurities,
let go of your trials and pain, let go of attachment, let go of expectations. Understand the bigger picture
and accept it.
I think that this mentality really helps when we go through difficult things like the passing of a loved one
because we learn that the soul lives on, that we all will pass through life but that no soul ends there is
always another life. I also loved a verse that said to be at home wherever you are. This actually helps me
a lot in my life because I have quite a bit of social anxiety; I get very uncomfortable in large crowds. But
knowing that we all carry everything that we need with in us helps me to feel comfortable and at ease
with the different situations I am put in. I really think that understanding that pain and discomfort is
only temporal it helps us endure the things we have to go through in life and helps us reach our end goal
of peace in eternal existence. Very amazing book and I will definitely read it again.

Week 5: Mantra
This week we learned a bit about mantra and I found it very interesting. I really enjoyed learning about
the seed mantras. I liked them because I feel that they are a great place to start a mantra practice. I
chose to start a mantra and work on it for the forty days. The seed mantra I chose is Hrim pronounced
Hreem. This seed mantra is supposed to dispel darkness and bring clarity. I chose this mantra for two
reasons. First because I am in the process of buying a house and it is a big decision and I want to have
clarity while making that decision. I also chose this mantra because I have struggled with body
dysmorphic disorder. I do not see myself clearly and it is something I want to overcome. This mantra will
help me see truth and things how they are and help me remove darkness from my life. While I was out
shopping at my uncles store Back Yard Birds and I was looking in the jewelry section and found clarity
beads and bought them to help me remember my mantra.
Week 6: Heart Chakra
This week for one of my classes I was assigned to do some research on the Heart Chakra. I had so much
fun studying this and learning more about chakras in general. I feel like there is so much to learn and I
havent even scratched the surface. I learned that the color for the heart chakra is green, foods to heal it
are green leafy vegetables, and that healing stones are generally green, occasionally they can be pink.
After taking various chakra quizzes online they all told me that I had an overactive heart chakra. Some
signs of this are being over critical of oneself and others. I totally relate to being over critical of myself
but not really other people, I think that I am actually too tolerant of bad behavior. Overactive heart
chakras are people pleasers and that is definitely who I am. I dont know if it is so much that I care
what people think, I just dont like people getting upset.
This week I have been focusing on making my heart chakra more balanced. I bought a jade necklace and
have been eating green leafy vegetables. I have also done more heart opening and balancing asana
postures. I really want to keep the compassion that I have but I also want to be more balanced in where
I put my heart. Not living so freely on my emotions. Chakras are very fascinating and I am excited to
learn even more about them.

Week 6: Yoga Sutras
This week I read the yoga sutras by Patanjali, I read a couple different versions to try and better
understand them. The Yoga sutras are split up into four categories; Contemplations, Spiritual Disciplines,
Divine Powers, and Realizations. After reading this I understood the section of realizations to be similar
to Simahdi or total realization of The Self. The categories before are things that one should do to reach
this realizations. The first section of contemplations talks about not having attachment and removing
obstacles. Things that it lists as obstacles are; Pain, despair, Nervousness, disease, inertia, doubt, lack of
enthusiasm, laziness, sensuality, mind-wandering, missing the point, and instability. I loved this part
because it definitely depicts what it is like to be human, we have all struggled with the things listed
above at one point or another. The point is that we need to look beyond that and realize things for how
they actually are. Part two on spiritual discipline talks about the five afflictions which are ignorance,
egoism, attachment, aversion and the desire to cling to life. It goes on to explain each of these and that
these can be destroyed by meditation. I related to the desire to cling to life, my worst fears in life are
bad things happening to the people I love. I feel that really practicing the things the sutras teach would
help a person deal with the loss of a loved one even though it is extremely difficult.
Part three on Divine Powers discusses a state and steadiness of mind that is mastery of the self with self-
control. With self-control one can control breath to radiate light, control nerves to levitate, and gain
distant hearing. Part four on Realizations is ultimately how to gain absolute freedom. One who remains
undistracted in even higher intellection there comes the equal-minded realization known as the Cloud of
Virtue. The Yoga Sutras are similar to the Bhakti Sutras in the fact that they both reach them same
ending, absolute freedom. The Bhakti Sutras are solely based on devotion to God or the higher good.
The Yoga sutras are based on devotion, meditation, self-control, breath, movement and other ways to
reach this total state of freedom. It is interesting the differences between the different translations but
it is very interesting to try and understand the Yoga Sutras fully.

Week 7: Pranayama
The week that I missed all of my classes due to vacations all of my classes focused on pranayama. I was
really sad that I missed all of the classes on this subject but I tried to catch up with reading and talking to
friends in the class. Pranayama is vital in yoga and in life. It is the only part of our autonomic nervous
system that we can consciously control. Pranayama can directly effect our emotional state and our
physical state as well. It can lower your heart rate and blood pressure, while calming your central
nervous system to help control anxiety and depression. This week I have been utilizing the sitali
pranayama which is a cooling breath. The office I am working is has a broken AC so it is about 85
degrees and very exhausting. I am a dental hygienist so I can quietly do this underneath my mask and it
really helps me get through my day. I have also used both Ujjayi and Nadis Shodhana breath this week
when I have felt anxious or had trouble sleeping. I learned these breathing techniques in yoga classes
previously but I had never thought to do them in my everyday life outside of the classroom but it has so
many benefits. I think that most people pay no attention to their breath what so ever and that they
would feel much better physically and emotionally if they utilized their breath.
Week 8: Pose Deconstructions
Least Favorite Back Bending pose: Full bow pose- Poorna Dhanurasana
Common Name: Full Bow Pose
Sankrit Name: Poorna Dhanurasana
Difficulty and Variations: Advanced with modifications to build up to the full expression
Warm Up poses: Locust pose, reclining hero pose, crescent moon pose
Physical Benefits: Abdominal organs and muscles are massaged; the liver, pancreas, kidneys and adrenal
glands are toned. This leads to improved digestive, excretory and reproductive function. Improves blood
circulation, strengthens shoulder, arm and leg muscles. It also improves respiration.
Emotional Benefits: It frees nervous energy in the cervical and thoracic area. Balances Manipura Chakra
Spiritual Benefits: Balances the Manipura or solar plexus chakra
Symbolism: This posture symbolizes a bow
Cautions: Do not practice before sleep because it stimulates the sympathetic nervous system
Contraindications: Weak heart, high blood pressure, hernia, colitis, peptic or duodenal ulcers.
Breath Instruction: Inhale deeply in the starting position. Retain the breath inside while coming into the
final position. In the final position retain the breath inside or practice slow deep breathing. Exhale while
returning to the starting position.
Feet Alignment: Bring heels up towards the buttocks clasp feet with hands while lying on the stomach
Leg Alignment: Keeps knees in alignment with the hips lift the thighs as high as possible off of the floor
Hip Alignment: Keep hips rooting into the floor in alignment
Torso Alignment: Lift the torso off of the floor and pull shoulders back with the strength of your legs
Chest Alignment: Open the chest by pulling shoulders back with the legs
Hand, Wrist, Arm Alignment: Hands claps toes or ankles and arms are stretched out behind.
Head and Neck Alignment: Head is reaching towards the toes and feet
Gaze: Tip of the nose
Adjustments: Relax shoulders away from the ears. Lift chest away from the earth and pull arms back by
reaching upwards to the sky with your legs
Verbal Cues: While lying on your stomach bend the knees and bring the heels to the buttocks. Take your
hands and claps your ankles with the same arm as leg. On the inhale gently lift your thighs, chest and
torso off of the floor using opposing forces to lift your shoulders back with your legs and lift your legs up
with your arms. Keep the abdominals engaged to prevent pressure on the back. Hold for as long as is
comfortable then exhale on the release.

Week 9:
Lauren Fratto
June-29-2014
75 Minute Asana Practice
Theme: Heart opening
Energizing To be practiced in the morning
Apex pose: Full Wheel- Urdhva Dhanurasana
Beginning of Class: Start with students in a comfortable seat on the floor arms resting on the
thighs. Begin by breathing normally. Then bring the focus to Ujjayi breath after five Ujjayi
breaths bring your arms down by your side and on the inhale lift the arms skyward and on the
exhale bring them back down to the floor. Repeat 5 times with deep long inhales and exhales.
Lift the right arm into the sky (keeping the shoulders down) and take a side stretch to the left
gently trying to get your left elbow on the floor. Take another 5 deep Ujjayi breaths and come
back up. Repeat to the right side.
Seated half spinal twist-Ardha Matsyendrasana: take 4 deep Ujjayi breaths on each side
Cat Cow-viralasana: roll onto your hands and knees in table top position. On the inhale take cat
pose and on the exhale take cow pose. Repeat 4 times
Mountain pose-Tadasana: Gently stand up in mountain pose and take 2 Ujjayi breaths bring
arms skyward and down to heart center Samasthiti.
Sun Salutation B-Surya Namaskar B: (traditional, no chair or warrior one) Take time in the first
forward fold and downward dog to stretch out. Also take cobra instead of upward facing dog
for the first 2 salutations. Complete salutation 4 times. Add some twisting in chair before
moving into warrior one.
Sun Salutations B-Surya Namaskar B: (non-traditional. Adding chair pose and warrior one)
Complete salutation 4 times
After completion of salutation repeat until downward facing dog then transition into
Crescent lung pose- anjaneyasana: high lunge hold for 2 Ujjayi breaths thentransition into
Warrior one-Virabhadrasana: Hold for 3 Ujjayi breaths then transition into
Warrior two-Birabhadrasana II: Hold in deep lung for 4 Ujjayi breaths then transition into
Reverse Warrior: Give cues to engage core to take pressure off of the back. Hold for 3 Ujjayi
breaths.
Transition back into downward facing dog by going through each previous pose (flowing not
holding) flow through to plank, chaturunga, upward dog, down dog. Repeat sequence on left
side
Revolved Side Angle Pose-Parivrtta: Hold each side for 4 deep Ujjayi breaths
Complete flow (plank etc.) from downward facing dog jump or walk back to forward fold. Lift
back up into Tadasana and bring hands down to heart center. Transition into
Balancing postures:
Mountain pose-Tadasana on tip toes: balance for
Tree Pose- Vrkasana: balance for 4 Ujjayi breaths and repeat on left side
Eagle pose-Garudasana: balance for 4 Ujjayi breaths and repeat on left side transition into
Standing thigh stretch to stretch the quads, followed by a modified king pigeon stretch
Seated postures/ back bending postures
Boat pose-Navasana: Hold for 5 Ujjayi breaths and release on the exhale transition onto the
stomach for
Locust pose-Salabhasana: Hold for 3 Ujjayi breaths then release on the exhale. Repeat once
more
Bow pose- Dhanurasana: Hold for 5 Ujjayi breaths then release on the exhale transition into
Bride pose-Setu Bandhasana: Hold for 5 Ujjayi breaths then release on the exhale. For some
this may be the apex pose for the day. For others we will transition into
Full wheel pose- Urdhva Dhanurasana: Hold for 5 Ujjayi breaths then gently release the same
way you got into the pose. Take 5-10 breaths to bring heart rate back to normal
Cool down/ counter poses:
Double leg forward stretch-Paschimottasana: Once comfortable hold pose for 10 Ujjayi
breaths
Head beyond Knee stretch-Janu Sirsasana: Hold on each side for 10 Ujjayi breaths transition
into
Cobbler pose-Baddha Konasana: Hold pose for 10-15 Ujjayi breaths
Child pose-Balasana: relax and slow down breathing here for about 1-2 minutes
Corpse pose-Savasana: let the breathing return to normal and relax/meditate in savasana for
10 minutes. Roll to one side and sit up bring hands to heart center. Namaste

Week 10:
My Yoga Journey

This semester has been a whirlwind of yoga for me, I have learned so much in such a
short amount of time. I did not have much experience before I began the teacher training all I
knew was that I loved yoga and I wanted to share the physical, emotional and spiritual benefits
of it. In this paper I want to start with my background and why I decided to pursue teaching, then
share a few of the insights I have gained while in the program, and lastly what I want to do when
I am finished with my training.
At the age of three years old I began ballet classes; right away my mom and ballet teacher
noticed I was weirdly serious and dedicated to learning this new skill. While the rest of the girls
would goof off I was always very serious and passionate about being in class. I was the little girl
on stage at a performance that all of the other girls watched to know what step came next, and
while they all waved at their families I kept on dancing not missing a step. I have carried this
passion for ballet with me my whole life as a young dancer I would have class six times a week
and I loved it When I was about fifteen I was encouraged by teachers to advance out of Utah and
seek a more pre-professional dance institution. I auditioned for a school called Walnut Hill
which is located in Natick Massachusetts. My mother warned me that if I was not offered a
scholarship that covered at least half of the cost I could not attend that school. A few weeks later
I received an acceptance letter and was awarded a full merit scholarship for tuition so that my
parents would only have to pay for housing. It was obvious to my parents it was meant to be so
they allowed a sixteen year old girl to get on a plane and travel over 3,000 miles to begin a new
adventure. I was there for my junior and senior years of high school, afterwards I attended a very
intense summer program in Atlanta that at the end of the program a few lucky dancers would be
picked for the company. Unfortunately I did not make it and I returned back to Utah and began
dancing at the University of Utah while seeking my dental hygiene degree.
Ok what does all of this have to do with yoga you might be wondering? Well my life as a
ballet dancer is what brought me to yoga. While ballet made me more focused, dedicated, and
strong it also left me with some deep internal feelings of never being good enough or thin
enough. While dancing I struggled with anorexia and body dysmorphic disorder and I did not
even realize it until I quit dancing in college. I began to eat properly and I returned to a normal
weight but the negative thoughts were always there and I would just ignore it because I knew
that I could fall into old habits very easily. It wasnt until I took a yoga class that I realized I
could help myself by dealing with the real issue of not seeing myself clearly and never feeling
good enough to truly get my mind healthy again. What I love about yoga is that your best is
always good enough, there are no expectations and it is about finding your true Self. I want to
share that message with as many people as I can so that if they are maybe struggling with similar
things I can help give them the tools to let their minds become peaceful and balanced.
There are many things that I have learned this semester that have really enlightened me
and have helped me find more truth in my life. I want to start by sharing what I learned as far as
the four pathways and eight limbs of yoga. The four pathways are: Raja or royal path which is
physical yoga, Jnana which is the path of study and wisdom, Bhakti which is the path of
devotion and Karma which is the path of selfless action and service with intent, mindfulness and
love. The very first thing I noticed was how closely this related to my religious beliefs. We are
taught that to attain peace and inspiration from God we need to study scripture (Jnana) pray and
go to church to show devotion (Bhakti) and serve others (Karma). The one thing that is missing
is the physical path Raja which I have come to fully believe that tuning in with your physical
body can have so much power to help the Self be recognized or to connect with God or the
Universe or whatever it is that you believe. This enlightenment that I received also made me
realize that most religions want the same things but they just go about them in different ways
which is ok! Whatever you need to do to find peace, happiness and truth that is what is right for
you and that is what you should do. This helped me really see our humanity and how we really
are just searching for the same things in life.
The eight limbs branch off of the Raja pathway and they are: Yamas, Niyamas, Asana,
Pranayama, Pratyahara, Dharana, Dhyana, and Samadhi. The Yamas and Niyamas are social
behaviors, constraints, and expectations to live by. Asana and Pranayama are postures and breath
work which form the physical practice we call Hatha Yoga. Pratyahara is withdrawl of the
senses, Dharana is concentration, Dhyana is meditation and Samadhi is blissful consciousness or
connections to a universal power or being. I also found similarities in these and my religion. We
have our own yamas and niyamas such as not partaking in drugs or alcohol, being honest having
integrity and many others. My religion also believes in focusing on a question you might have,
pondering on it Dharna and Dhyana and then attaining a spiritual revelation. Just like in the eight
limbs and my religion both believe that to reach Samadhi you must be following all of the
principles. However my religion does not focus on a physical practice like yoga does. I think that
having a physical practice where you tune your mind in to your body would help so many people
find peace and Samadhi who may struggle to find it.
Another principle that I learned this semester is Mantra. A small part of me is always a
little skeptical of things and Mantra was one of them. One of my teachers taught me about
Sadhana which is where you pick a mantra and you say it 108 times a day for 40 days. You can
say it out loud or in your mind. I chose to take on this challenge and I chose the seed manta Hrim
which is a clarity mantra that increases our aspiration and receptivity to divine light, wisdom and
truth. To be completely honest I was a little skeptical at first so I was amazed when I began
seeing changes in my life. I felt less anxiety and always sought to see truth in every situation. I
was surprised that I began to see my physical body more clearly and it helped dispel the negative
thoughts I have surrounding my body image which was not my original intention with this
mantra. I really enjoy mantra and maybe one day I will try a longer one that is not just a seed
mantra.
One thing that I have recently realized is that to be a yoga teacher you need to focus on
vocabulary and you need to be able to communicate difficult postures and concepts with your
words. Verbally speaking is not my strong suit. I do much better with writing and even then I
struggle. I know that I will really need to focus on becoming more comfortable speaking, and
that I will really need to ponder what I am going to say and what words will be the best to
convey the message. I think that for me I will need to write down my sequences as well as
thoughts that I would like to share with the class because I do not do well with thinking on my
feet and expressing with words what I am thinking. I am very grateful that I have next semester
to practice and gain more experience before I begin teaching on my own. One thing that has
helped me a lot is to listen to other teachers and what they say or dont say. It helps me pick out
what I like and what I dont like so that I can maybe incorporate it into my own teaching style.
When I am finished with my 200 hour teacher training at the end of fall semester my plan
is to try and teach maybe a couple classes a week at either a studio or gym or something. I really
want it to be a part of my life on a weekly basis. Currently I am a dental hygienist full time and it
is already paying a price on my body. Next year I am hoping to stop working on Fridays and
teach a few yoga classes instead to help me counteract the negative forces on my body from my
career. When I began the teacher training I thought that I only would want to teach a vinyasa
type class with a lot of movement and sweating. However recently I have been very interested in
teaching a restore class. I want to learn more about it so that I can feel comfortable teaching
others and have confidence that I am doing it correctly. It was while taking a restore class myself
that I decided that I wanted to help people in this way. While in the class the teacher just rested
her hands on my back while I was in a pose and it brought me to tears. It wasnt because it hurt
or I was uncomfortable it was because I hold so much tension and negative energy in my back
and her hands brought a loving healing energy to my back that made me feel a lot of releasing
emotion. I was amazed at the effect that it had on me. That is when I decided that I wanted to do
this for other people as well because yoga isnt just about working out it is about healing or
minds and our bodies and restoring balance and peace in them.
While I still feel intimidated and inadequate with my teaching abilities I know that with
more practice I will get better. I am so grateful for the positive force yoga is in my life to help
my physical, emotional, and spiritual bodies become balanced and peaceful. It has given me the
tools to help deal with stress, anxiety and everyday life. I am so excited to share this knowledge
with others to hopefully help them the way it has helped me.

Week 11:
Chakra Number 4
Sanskrit Name: Anahata
Common Name: Heart Chakra
Physical Location: Its back location is the first thoracic vertebrae between the
shoulder blades. The front location is at the center of the breast bone
Element: Air
Color: Green
Seed Sound: YAM
Foods: Green leafy vegetables, cabbage, celery, Squash. Spices: Cilantro (my
favorite) basil, thyme, sage, parsley
Healing Stones: All the green stones - emerald, green tourmaline, malachite,
jade, chrysoprase, dipotase, peridot, aventurine, moss agate, green jasper
Essential Oils: Cypress, germanium, lavender, lemon, rose, orange, sandalwood,
jasmine, tangerine, mandarin, rose
Yoga Path: Bhakti can help the spirituality with heart chakra, but there are also
asanas to help open the heart chakra which is of the Raja path
Overactive Heart Chakra: you will be ruled by your emotions whether they are
anger, despair, or happiness and joy. You may be over critical and judgmental of
yourself and others. You are a people pleaser and always giving in a
relationship where the other might not give as much.
Underactive Heart Chakra: Negative thinking with a bleak outlook on life. You
will have feelings of being unloved, unappreciated, and unworthy. You have a
difficult time trusting others and keep them at a distance.
Balanced Chakra: You have great compassion of all life forms you will be loving,
compassionate, understanding, out-going and at ease with yourself. You will
understand others and accept them for who they are and you dont mind
spending time with yourself.

Week 12:
75 Minute Asana Practice
Theme: Centering
This is meant to be calming and grounding could be practiced morning or evening
Apex pose: Half Moon Pose- Ardha Chandrasana
Beginning of class: Start with students in a comfortable seat on the floor arms resting on the
thighs. Begin by breathing normally. Then bring the focus to Ujjayi breath. After five breaths
bring your arms down by your side and on the inhale lift the arms skyward and on the exhale
bring them back down to the floor. Repeat five times with deep long in hales and exhales.
Lift the right arm into the sky (keeping the left shoulder down) and take a side stretch to the
left gently trying to get your left elbow on the floor. Take another five deep Ujjayi breaths and
come back up. Repeat on the right side.
Cat Cow-Viralasana: Roll onto your hands and knees in table top position. On the inhale take
cow pose and on the exhale take cat pose. Repeat five times
Mountain pose- Tadasana: Gently stand up in mountain pose and take three Ujjayi breaths.
Bring the arms skyward and down to heart center Samasthiti.
Sun Salutation B-Surya Namaskar B: Traditional (no warrior one or chair pose) Take time in the
first forward fold and downward dog to stretch out. Also take cobra or sphinx instead of
upward facing dog for the first two salutations. Complete salutation five times
Sun Salutation B-Surya Namaskar B: (with chair pose and Instead of warrior one do Crescent
lung) on the first salutation twist the chair pose. On each side when twisting take at least five
deep breaths and really settle into the twist. Then continue the flow five times.
After completion of the salutations meet in downward facing dog then transition into
Crescent lung- anjaneyasana: high lung hold for three breaths then transition into
Warrior one-Virabhadrasana: Hold for three breaths then transition into
Warrior two- Virabhadrasana II: Hold for three breaths then transition into
Standing side stretch- Parsvakonasana: Hold for five deep breaths
Transition back into downward facing dog by flowing through previous poses. Flow through to
plank, chaturunga, upward dog, downward dog then repeat the sequence on the left side.
Once completed flow through salutation and from downward dog step your feet forward and
come up into tadasana.
Balancing postures:
Tree Pose-Virkasana: balance for about ten breaths and with the leg the is not on the ground
extend in behind you and transition into
Warrior III pose- Virabhadrasana III: balance for five breaths then lower lifted leg back onto the
floor so you are in a forward fold. Rise up and repeat the two balances on the opposite side.
Eagle pose- Garudasana: Balance for ten breaths then with the leg that is crossed over release
it extend into
Half moon pose-Ardha Chandrasana: balance for 5 breaths release outstretched leg into a
forward fold rise up and complete balance sequence on opposite side.
Half Lotus Toe Balance-Padangustha padma Utkatasana: Hold for five to ten breaths on each
side. When finished with the last balance release the foot not on the floor and with both hands
and feet on the floor transition into
Forearm Releasing Forward Fold- Padahastasana: Hold for at least ten breaths and when
breathing has calmed transition to the floor.
Seated postures:
Cow Posture- Gomukhasana: hold for three breaths then do the other side
Revolved Easy Pose-Parivrtta Sukhasana: hold for five breaths on each side
Head beyond Knee pose- Janu Sirasana: hold for five breaths on each side
Double leg forward stretch- Paschimottanasana: hold for ten breaths
Double Toe Hold- Ubhaya Padangusthasana: Hold for five breaths and gently release
Seated angle posture-Upavista Konasana: Hold for ten breaths
Legs up the wall-Viparita Karani: Hold for at least two minutes. Give the option to take
Savasana here or to press yourself away from the wall and take
Corpse pose- Savasana: Take Savasana for fifteen minutes roll off to one side bring yourself to a
seated position and bring your hands to heart center. Namaste.