Introduction To Yoga: Retreat Handbook 2017

Introduction to Yoga
Retreat Handbook 2017
www.PureFlow.Yoga | [email protected]
The Guest House
This being human is a guest house.

Every morning a new arrival.
A joy, a depression, a meanness,
some momentary awareness comes as an unexpected visitor.
Welcome and entertain them all!
Even if they are a crowd of sorrows,
who violently sweep your house empty of its furniture,
still, treat each guest honorably.
He may be clearing you out for some new delight.
The dark thought, the shame, the malice.
meet them at the door laughing and invite them in.
Be grateful for whatever comes.
because each has been sent as a guide from beyond.
- Rumi
Contents
Part 1: Into to Yoga Philosophy

I. What is Yoga?
II. The Practices of Yoga
III. The 4 Main Paths of Yoga
IV. The 8 Limbs of Yoga: Patanjali’s Ashtanga Yoga
Part 2: The Practices:

I. Yamas & Niyamas: Disciplines and Ethics for Freedom
II. Asana:
a. Sun Salutations
b. Alignment Principles
c. Developing a Home Practice
III. Pranayama
IV. Meditation
V. Bhakti: Mantra & Kirtan
VI. Mudra
VII. Sadhana Practice Guide
Part 3: Energy Anatomy:

I. The Gunas: Sattva, Rajas, & Tamas
II. The 5 Koshas
III. The 7 Chakras
IV. Living Holistically & in Balance
Part 4: Ayurveda: Wisdom of Life and Longevity

I. Panchabhuta: The 5 Elements
II. Ayurvedic Food combining
III. Doshas: Elemental constitutions/ Quiz
Part 5: Workbook
I. Mandala Meditation
II. Intention / Sankalpa
VIII. Gratitude
IX. Reflection & Integration
X. Notes & Inspirations
XI. Recommended Reading, Viewing & Listening
XII. Sangha Love
“Do your practice and all is coming”. – Pattabhi Jois

Dedication
To all my relations, to the beautiful communities in Bali, Thailand and beyond that nourish, support and inspire
me to no end with your magic and medicine. To all of the friends, family and teachers, seen and unseen, all over
the world, you are integral on my journey towards awakening. I love you. Thank you. Thank you. Thank you.
Oceans of love and gratitude to Lily and Ramananda, the founders of the Blooming Lotus Yoga school, for
teaching me, being patient with me and for creating this opportunity for me to shine my light and share love and
truth with so many beautiful beings. Thank you to the wisdom and support of my teacher’s teachers, Ramana
Maharishi and Amma Sri Karunamayi. And to all of the Yogis who come through this magical journey with me
with such open hearts and open minds, thank you for the privilege.
Namaste & Welcome

Namaste – A gesture of greeting, meaning, I bow to you, as the divine light in me salutes the divine light in you
and I know that we are one. We are so happy to have you here with us on this journey into the self! This is an
inspired opportunity to enjoy the benefits and bliss of being in beautiful nature, as deepen your connection with
your body and mind, community and your practice. Yoga literally means “union” or “to yoke” our everyday
selves with our highest most divine selves. Yoga is a powerful tool that teaches us how to live a life of balance,
peace, harmony, strength and flexibility on all levels.
A disciplined practice of yoga has the transformational benefits of deepening our connection to the body, mind
and spirit, supporting us in living and loving long, vibrant, happy, healthy and fulfilling lives.
Our approach:
The practices we share are educational, engaging and appropriate for all levels, and are designed to help
strengthen and deepen connections between nature, body, heart & mind. Our aim is to provide you with high
quality, safe, balanced, playful instruction of yoga asana, pranayama (breath-control techniques), meditation,
philosophy, karma yoga and the bhakti devotional practices of singing & dancing. We want to help you step into
the fullness and beauty of your life and visions, to refine your personal practice, and help you discover ways of
maintaining balance in every facet of your life.
Gratitude & Enjoy!
We are so happy to have you on this journey with us. Please feel welcome to connect at any point throughout the
retreat if you feel you need support, have a request, would like to share your experience or just want to ask any
question. Important to remember is that this retreat is for you, so please just take away with you
what resonates and leave the rest. Thank you for participating in this transformation yoga retreat. We hope
you enjoy this opportunity to immerse yourself in being a student, to have fun, to be barefoot in nature and to
make friends from all over the world!
Thank you for your presence on this journey,
With Love & Blessings,

Francie
www.PureFlow.Yoga | [email protected] 4
Respect for Yourself:
This retreat is for you! Throughout your time here, we invite you into a spirit of openness
and playfulness as you explore and discover your personal edge. Most importantly, we
invite you to cultivate presence, curiosity, inquiry, consciousness and
mindfulness in your actions and really honour and listen to your body and mind.
Attitudes of Yoga:
Willingness – Transformation is a reflection of our willingness to connect, to let go, to aspire

to realize oneself. In other words, you get out what you put in. Use this as an opportunity to
go deeply into self-reflection so that you can empower yourself to recognize and begin
shifting patterns that no longer serve and integrating ones that do.
Beginners Mind – According to Zen Buddhism, when our rice bowl is full, so to speak,
there is no room for more. Thus in order to stay open and keep learning, we must continually
empty our bowls, so to speak. Throughout your time here, we invite you to meet each
moment with a child-like sense of awe and wonder, in a spirit of openness, curiosity and
playfulness as we explore and discover our personal patterns and edges.
Mindfulness - We invite you to be conscious and mindful in your actions, taking advantage
of this time to really honour and listen to your body’s messages, using this as an opportunity
to be mindful and discerning of the food and substances you consume, remembering that
attitudes and behaviours ‘off the mat’ are just as important, as those on ‘on the mat’.
Saucha & Ahimsa – Cleanliness & Non-Violence - A vegetarian diet is recommended, as

well as avoiding drugs and alcohol for the duration of the retreat.
Respect for others
Sangha – We are a community of seekers on this journey towards knowing ourselves more.
Throughout this process, it is normal to feel expansions and contractions in the body, mind
and heart and we are all here to support each other and cultivate a safe place to release,
experience, and simply be.
Punctuality – As a gesture of respect for the group, please ensure that you arrive a
minimum of 5 minutes early to each class to ensure a prompt start.
Attendance – We are on a progressive journey together and all of us matter and affect each
other. Please be mindful. If you have to miss a class, please let us know so that we are not left
waiting or wondering - you can tell your teacher or let your karma-yogi partner know.
Respect for the Space:
Yoga Shala - Please make yourselves at home. Take initiative to care for the space,
helping to maintain the cleanliness and clear flow of energy within the space. Please keep all
doors to the bathrooms, yoga shala and closet closed at all times.
I n t r o d u c t i o n t o Y o g a P h il o s o p h y
Yoga chitta vritti nirodhah
Translation: Union or yoga arises when the fluctuations /waves of thoughts in the mind
/consciousness cease. - From Patanjali’s Yoga Sutras)
What is Yoga?
The word yoga literally means “to yoke” or “union”. More than just a practice of physical exercises,
Yoga is the coming together of the individual self or consciousness, with the infinite universal
consciousness or spirit. Yoga is a method of inquiry in to the nature of the mind, which emphasizes
practice and direct experience.
The “Goal” of Yoga:
The “goal” of yoga is to align to the universal consciousness in order to experience joy, freedom and
the stillness of full consciousness. Alignment, is related to mind and body, and refers to how various
parts of us are integrated and interconnected. The world is what think and believe it to be. It is
subjective in essence - a projection of what we feel it is, based on past experiences and conditionings.
What we see in others is what we have inside, like a mirror that is only projecting what is inside. We
have the potential, using conscious intentions, thoughts and words, to co-create the life we want, to go
beyond our limitations and fears, to surrender and open, to choose the type of person we want to be, to
flow with the divine grace, to see the beauty in and all around us.
Our Spiritual Identity:
The practice of yoga is based on the idea that we are eternal spiritual souls or atman, traveling within
the vessel of this physical/emotional body. The physical body is considered the temple of the soul, an
instrument through which we can access the internal divinity, our true self, and to align, connect and
serve the divine wisdom.
As manifestations of the supreme divine consciousness in the material universe, we have the
opportunity to awaken to our true nature of sat chit ananda – being consciousness bliss, through
the main practices of asana, pranayama, meditation, and chanting. Yoga asana, the
physical postures or exercises that have come to be known as Yoga are really only the most superficial
aspect of this profound science.
Main Practices of Yoga

Asana Meditation Pranayama Chanting
Helps creates Inspires the intellect, Focuses the mind, Penetrates all the
lightness in the and engages the mind regulates the bodies and sheaths,
physical body and movement of prana, koshas, illuminates
correct imbalances life force energy every part of our being,
in the physiological creating transparency
body so the light of the soul,
atman, can shine
brightly though
Yoga Philosophy: the 4 Paths
There are various paths of yoga that lead towards the ultimate goal of union, each a
specialized branch of a comprehensive system, the main four being Karma Yoga, Bhakti
Yoga, Raja Yoga and Jnana Yoga. Each, with their own world of techniques, supports people
with different temperaments and approaches to life. All of the paths lead ultimately to the
same destination - to union with Brahman/ God/ Oneness/ the Universe…- and the lessons
from each need to be integrated if true wisdom is to be attained. For our sadhana, or
spiritual practice, it is often suggested that we practice a balanced integral yoga, incorporating
practices from all 4 paths.
Raja Yoga – Path of Self - Discipline
The "royal" or highest path of yoga, formalized by the sage Patanjali, is

a comprehensive method for controlling the waves of thought by turning
our mental and physical energy into spiritual energy. The chief practice is
self-discipline, including Patanjali’s Ashtanga Yoga & Meditation.
Bhakti Yoga – Path of Self-Surrender

The path of devotion is one in which we offer and surrender to the divine
through a devotion in which one sees the divinity in every creature and all
things. Mantra meditation is one form of Bhakti.
Jnana yoga – Path of Self-Awareness

The path of wisdom applies discriminative intelligence for spiritual
liberation – reflecting and developing awareness of one’s own sense of
Being. The chief practice of Jnana Yoga is meditation & Self -Inquiry –
Atma Vicharya – inquiry into the source of the “I” thought - “So Hum”:
Who am I? / I am that.
Karma Yoga – The Path of Selfless Action
Karma is the universal law of cause and effect. All actions have
consequences. Karma Yoga is the knowledge that deals with how to
come into harmony with these forces, by being in full awareness with
actions while letting go of the outcome or results. Seva is a practice of
karma yoga, selfless service to others as part of one’s larger Self
without thought of gain or reward, as it is an act of sublimating ego
through having no attachments to the fruits of your actions, offering
them up to the divine. Balancing the 3 Gunas, through mindful
efforts, helps up to live in the bliss of the present moment, navigating
through the endless obstacles that arise from the pull of karma.
Yoga Philosophy:
Patanjali’ s Ashtanga Yoga
Ashtanga Yoga (Ashta – 8, Anga – Limb) is the path to enlightenment

that offers guidelines for a peaceful, meaningful and purposeful life.
The first four stages of Patanjali's Ashtanga yoga concentrate on refining our personalities,
gaining mastery over the body, and developing an energetic awareness of ourselves. They are
preparation for the next 4 limbs. The second half of the journey deals with the senses, the
mind, and attaining a higher state of consciousness.
The Yamas and Niyamas can be

approached individually or they can
be seen as a progressive system
towards Realization.
1. Yamas
Ethical standards relating to the
Golden Rule of “Do unto others as
would have them do unto you.
The five yamas are:

Ahimsa: nonviolence
Satya: truthfulness
Asteya: non-stealing
Brahmacharya: non-excess
Aparigraha: non-attachment
2. Niyama
Niyama, the second limb, has to do
with self-discipline and spiritual
observances. Regularly attending
temple or church services, saying
grace before meals, developing your
own personal meditation practices,
or making a habit of taking
contemplative walks alone are all
examples of niyamas in practice.
The five niyamas are:

Saucha: cleanliness/purity
Santosha: contentment
Tapas: heat; spiritual austerities
Svadhyaya: study of the sacred
scriptures and of one's self
Isvara pranidhana: surrender to
God
3. Asana
Asana, the postures practiced in yoga,
comprise the third limb. In the yogic
view, the body is a temple of spirit, the care of which is an important stage of our spiritual
growth. Through the practice of asana, we develop the habit of discipline and the ability to
concentrate, both of which are necessary for meditation.
4. Pranayama: Breath Control

Generally translated as breath control, this fourth stage consists of techniques designed to gain
mastery over the respiratory process while recognizing the connection between the breath, the
mind, and the emotions. As implied by the literal translation of pranayama, "life force
extension," yogis believe that it not only rejuvenates the body but also actually extends life
itself. You can practice pranayama as an isolated technique (i.e., simply sitting and performing
a number of breathing exercises), or integrate it
into your daily hatha yoga routine.
5. Pratyahara: Sensory Transcendence

Pratyahara, the fifth limb, means withdrawal of
senses, or sensory transcendence. It is during this
stage that we make the conscious effort to draw
our awareness away from the external world and
outside stimuli. Keenly aware of, yet cultivating a
detachment from, our senses, we direct our
attention internally. The practice of pratyahara
provides us with an opportunity to step back and
take a look at ourselves. This withdrawal allows us
to objectively observe our cravings: habits that are
perhaps detrimental to our health and which likely
interfere with our inner growth.
6. Dharana: Concentration
As each stage prepares us for the
next, the practice of pratyahara
creates the setting for dharana,
or concentration. Having relieved
ourselves of outside distractions,
wecan now deal with the
distractions of the mind itself. No
easy task! In the practice of
concentration, which precedes
meditation, we learn how to slow
down the thinking process by
concentrating on a single mental
object: a specific energetic center
in the body, an image of a deity, or the silent repetition of a sound. We, of course, have
already begun to develop our powers of concentration in the previous three stages of posture,
breath control, and withdrawal of the senses. In asana and pranayama, although we pay
attention to our actions, our attention travels. Our focus constantly shifts as we fine-tune the
many nuances of any particular posture or breathing technique. In pratyahara we become self-
observant; now, in dharana, we focus our attention on a single point. Extended periods of
concentration naturally lead to meditation.
7. Dhyana: Single-Pointed Concentration/ Flow

Meditation or contemplation, the seventh stage of ashtanga, is the uninterrupted flow of
concentration. Although concentration (dharana) and meditation (dhyana) may appear to be
one and the same, a fine line of distinction exists between these two stages. Where dharana
practices one-pointed attention, dhyana is ultimately a state of being keenly aware without
focus. At this stage, the mind has been quieted, and in the stillness it produces few or no
thoughts at all. The strength and stamina it takes to reach this state of stillness is quite
impressive. But don't give up. While this may seem a difficult if not impossible task, remember
that yoga is a process. Even though we may not attain the "picture perfect" pose, or the ideal
state of consciousness, we benefit at every stage of our progress.
8. Samadhi: Total Absorption/Bliss 

Patanjali describes this eighth and final stage of ashtanga, samadhi, as a state of ecstasy. At
this stage, the meditator merges with his or her point of focus and transcends the Self
altogether. The meditator comes to realize a profound connection to the Divine, an inter-
connectedness with all living things. With this realization comes the "peace that passeth all
understanding"; the experience of bliss and being at one with the Universe. On the surface,
this may seem to be a rather lofty, "holier than thou" kind of goal. However, if we pause to
examine what we really want to get out of life, would not joy, fulfillment, and freedom
somehow find their way onto our list of hopes, wishes, and desires? What Patanjali has
described as the completion of the yogic path is what, deep down, all human beings aspire to:
peace. We also might give some thought to the fact that this ultimate stage of yoga—
enlightenment—can neither be bought nor possessed. It can only be experienced, the price of
which is the continual devotion of the aspirant.
(Adapted from http://yogajournal.com/wisdom/459)
Progress on the Path
" Instead of measuring success in practicing a yoga posture by how far we go, we can ask how
present we are in each moment. How aware are we of the movement of our breath, the sensations
in our body, and the thoughts that pass through us? Instead of judging the correctness of a yoga
posture by how we look, we can inquire what positioning makes us feel most integrated and honors
rather than injures our unique physical body. If we are ill or emotionally overwhelmed, how
skillfully can we make this challenge grist for the mill? Instead of, "How many hours did I spend
meditating today, " we can ask, "How did I live my practice in every moment of the day?"
Something is tragically missing in our spiritual practice if through our most diligent efforts we
manage to become a perfect yoga posture, rather than a person."
~ Donna Farhi
Our deepest fear is not that we are inadequate. Our deepest fear is that we are
powerful beyond measure. It is our light, not our darkness that most frightens us.
We ask ourselves, Who am I to be brilliant, gorgeous, talented, and fabulous?
Actually, who are you not to be? You are a child of God. Your playing small does
not serve the world. There is nothing enlightened about shrinking so that other
people will not feel insecure around you. We are all meant to shine, as children
do. We were born to make manifest the glory of God that is within us. It is not
just in some of us; it is in everyone and as we let our own light shine, we
unconsciously give others permission to do the same. As we are liberated from our
own fear, our presence automatically liberates others.”
- Marianne Williamson
www.PureFlo w.Yoga | [email protected] 11

The Practice: Asana
Hatha Yoga (Ha = sun , tha= moon) is an umbrella term for the systems of physical postures
that our culture today has come to associate the term Yoga. It is the path of bodily discipline,
whose highest purpose is to purify the body to give one awareness and control over the
internal states, rendering the body/mind fit for meditation.
The physical practice of yoga is called asana – physical postures linked with breath and
movement to build internal heat, called tapas, which cleanses the internal organs and glands,
oxygenating blood and joints and clearing the mind of disconnected thoughts which can lead
to anxiety, stress, anger or depression.
Asana is essential to life force control – it supports the ability to invoke divine energy in
preparation for pranayama and meditation, by alleviating strain, tension, restlessness, laziness
and bodily attachment and bestowing bodily control, mental and physical calmness.
Through our practice of asana, our aim is to align physical, personal, emotional and spiritual
with the natural order, or Supreme Divinity, to come to the remembrance, understanding and
trust that we are guided by grace, that from a superior perspective, all is working in synchrony
with a perfect and universal plan, and that even the so called “bad” or negative experiences
have a positive quality and can be used to teach us something. The practice of asana can be
used to elevate consciousness, help us feel more aligned, happier, more well being and
more balanced than before our practice.
www.PureFlow.Yoga | 1
T h e P r a c t i c e : Su n S a l u t a t i on s
Sun Salutations, or Surya Namaskar, is a specific sequence of 12 or so poses linked in a

series to lengthen and strengthen, flex and extend the spine and many of the main muscles of
the body while distributing the prana flow throughout the body’s systems. Sun salutations
mobilize the spine in all directions strengthening hundreds of muscles, stretching and
enhancing flexibility of the entire body, increasing the respiratory capacity of the lungs,
rhythmically stimulating and relaxing the nervous system, eliminating a lot of stress and
leaving us feeling more vibrant and healthy! Sun Salutations can be taken as a complete asana
practice in and of itself and is an excellent starting point for creating your own home practice.
Home Practice Tip: Use the sun salutations as a template from which to be creative and
build your own home practice according to your body’s needs.
T he Practice:
B a s i c A l i g n m e n t Gu i d e l i ne s
Guidelines for Practice from Patanjali’s yoga Sutras:
Shrtire Sukham Asanam

Asana (posture, seated position, physical practice) is steady (strong; steady, stable,
motionless) and comfortable (ease filled, happy, light, relaxed). Performed with willingness
as well as acceptance. Firm as well as pleasant. Strong as well as relaxed. Maintained with
effort as well as ease.
Focus on the Breath. Relax.

Avoid pushing yourself or damaging the body.
There are many principles of alignment in yoga asana from many traditions. Here are just a
few very basic ideas to keep in mind throughout your practice:
Alignment of the Physical Body:
Spine
Yoga asana focuses on elongating the spine and increasing its range of motion. Because Yoga
is ultimately of practice of working with subtle energies, maintaining alignment and length in
the Spine is of the utmost importance in yoga asana alignment.
Hands /Feet: Our foundation

We begin by setting up and aligning the foundation of the poses.
Spread your hands / feet wide to create the most stable foundation
possible to support our being, plant down through the 4 corners of
your hands and feet, especially the big toes, then draw the energy
in and up through the body though the domes or “nostrils” of the
hands and feet. Mantra: Spread out. Plant Down. Draw in.
Soft Elbows / Knees – There are no straight lines in nature and thus considering we are a
creation of nature, this goes for our bodies as well. We can always maintain softness in these
joints, ensuring that we are not hyper-extending, as this compromises the integrity of
alignment in the pose. Teachers will often remind us to “micro-bend” or to have soft elbows
and knees as this helps us to yield into the earth or whatever surface we are upon. Actively
yielding to the Earth creates a rebound effect, elongating the body upwards into space.
Shoulders / Hips – These are the gateways for the arms and legs to connect with the torso,
and two common areas in which we commonly experience tension in the body. When the
shoulders are hugging the ears, the body is being sent messages of stress! So think about
relaxing and softening the shoulder, rolling your shoulders away from your ears creating as
much space as possible in the neck. Keep the hips level, ensuring that their height is
equalized.
Neutralize Pelvic tilt – Think of the pelvis as a

bowl filled with water. In standing and balancing
positions, we want to keep the bowl level so that we
are
not tipping forward and hyper arching our low back, spilling the water out the front, or tilting
it too far up, as is common in people with tight hips doing seated postures, spilling the
water out the back. Make sure the hips and pelvis are level. If you find your low back
rounding and your pelvis tipping up, then help yourself to a cushion or two or three so that
you can be aligned and comfortable. We also want to make sure we neutralize the front to
back placement of the hips so that it rests just atop the legs.
Neck and head - In most active styles of yoga asana, the general principle is to keep the
head and neck long and in line with the spine, bringing the chin back in if are heads are
jutting forward. I know a body worker who tells his clients: “Take the head away from the
computer!”.
Soft Face & Eyes – Make sure your eyes are soft, your jaw is relaxed and soft, and your face
is nice and released. Having a soft controlled gaze or focus, or Drishti, helps us to develop
concentration, and focused consciousness to see the world as it is. When we are beginning our
practice of yoga, we often lose balance by looking around and paying attention to all of the
stimulation and distraction outside of ourselves. Focusing the attention inwards, by holding a
soft gaze point either to our 3rd eye or our hearts, encourage stability and inward looking.
Tips for Transitioning between Poses in Alignment:
 Connect and synchronize movements with the breath

 Breathe into the back body while transitioning
 Move with steady graceful flowing rhythm
 Maintain steady moment to moment awareness
 Take your time and move from stability and integration first
 Activate stability before active expansion
 Adjust alignment of back leg first, then front leg
Asana & the Breath
Inhal Exhal
e e
When…
When…
 Opening, unfolding,
 Closing, unfolding, or flexing the outer
expanding outer body
body
 Lengthening and opening the spine
 Bringing the arms to the midline
 Opening the arms to the sides
 Going into forward folds of lateral bends
or overhear
 Releasing down with gravity
 Coming out of forward folds
of lateral standing poses  Twisting
 Going up into a pose against gravity
– bringing lightness to a pose
Develop a Successful
Home Yoga Practice

One of the most beautiful and liberating
aspects of yoga is that you don’t need any
fancy equipment or a designated building
or field to practice. Yoga is accessible.
The practice meets you where you are –
as long as you are willing to approach it.
Developing a home yoga practice and

committing to it is a profound tool for
deepening into your own personal
relationship with yoga. Here are some
tools that have helped me in my home
practice of Yoga:
1. Create a foundation for your

practice with a set sequence. Practicing the same poses every day repeatedly is a powerful way to
keep consistent with your practice. This repetition offers you a clear vantage point from which to watch
yourself grow and change. The nature and sequencing of Ashtanga Yoga offers this beautifully. You
don’t have to think about what pose you want to do next, so instead you can focus on your breath and
drishti, or focus point. This takes you into a deeper meditative and focused place, so that you will step
off your mat feeling more present and peaceful.
2. Require a minimum of practice for yourself each day. Even if it’s just 15 minutes, make
yourself a promise that you will do your 15 minutes. That’s your practice - just that - everything else is
bonus time! Start small (baby steps!); this way you can stick with your commitment and feel positive
about your practice rather than guilty if you don’t have a lot of time/energy that day.
3. Prioritize and sanctify your practice. Make a specific spot in your home/hotel/dorm
room that is specifically reserved for your practice. When you roll out your mat, you are in your own
little yoga studio, so be there! Don’t roll it out and then walk away and get on Facebook (guilty – I’ve
done that – it does not benefit your practice!). Creating a small altar or having a special picture,
token or candle there to mark this as a sacred space for intentional practice will help you. When you
practice, make practice your sole focus. Turn off the phone, music and computer. Honor your
practice time as sacred and important. Make boundaries around yourself for your practice time.
If you are in a house with other people, you will need to gracefully practice conscious communication
with them in order to protect your uninterrupted practice time and space.
4. Take the time to sit and be still. Always include time in your practice just to BE – to breathe
and to be present with yourself. Perhaps picking a gentle pranayama practice will help you, or
mantra meditation or japa. Finding stillness in your practice will make you feel very nourished and
peaceful, and this will then make you want to practice with more consistency and devotion! Just three
minutes of conscious deep breathing can work wonders! Practicing meditation will benefit your asana
practice, because it will help you build your powers of concentration. The inverse is true as well;
practicing asana, especially with an intense focus on controlling prana through drishti, bandhas and
breath, will make you a better meditator.
5. Invert! Go upside down every day! Shoulder-stand, headstand and viparita karani are all fantastic
practices. There are so many wonderful health benefits from inverting. Plus, it’s a great way to clear
your head and get a new perspective on things. I always feel happier and better about life after a few
minutes of hanging out upside down.
6. Go in for regular tune-ups. Occasionally, give yourself the treat of working with a great teacher.
Go in for a few classes or a workshop. This will help bring attention to areas of your practice that need
assistance, and it will also provide you with new inspiration and motivation for your daily home
practice.
7. Use the resources around you well. If you are feeling a little stuck all by yourself, look around
for some help and a break in the routine. Find a local donation-based community yoga class to attend
occasionally. Learn from reading blogs and yoga websites, or even take an online yoga class if that’s
what is most available to you.
Tip: Some of the online resources I like to use when I am travelling are YogaGlo / See Hear Be Now /
Yogadownload.com – all of which offer free trial memberships and classes with great, experienced teachers.
8. Be smart about sequencing. I like to just “play” Yoga on my mat by really listening to what my
body needs in that moment. If that’s what you are going to do, make sure your practice is balanced!
Tips for smart sequencing:

Start by getting in touch with your breath. Ujjayi Pranayama in child’s pose or seated position
1) Warm up the spine and backs of the legs slowly with some nice gentle stretches – cat/cows,
rag doll forward fold, gentle lunges are all good options.
2)Sun Salutations – ESSENTIAL! Both Surya Namaskar A and B. Really follow the breath. Be
precise through the vinyasa positions – don’t skimp on your Chaturangas!
3) Standing and Balancing poses – Personally I like working with the Virabhadrasa or
Warrior poses - Virabhadrasa I, II, III, Exalted Warrior – (you can type in these names to Google
images to cue you memory. Trikonasana (Triangle Pose) and Parsvokonasna (Extended Side Angle
Pose) are also great as are the twisted variations of each of these poses. Give your hip flexors some
attention with runner’s lunge/lizard or a low lunge with the arms arching up overhead for a nice
heart opening sensation.
4)Seated poses – Include forward folds, twists and hip-openers. Always practice equally on the
left and right sides. Include focus on building core-strength with strong, long Chaturangas and
poses like Navasana (boat pose), forearm plank and side plank.
5) Backbends - When you are properly warmed up, practice backbends – maybe just start with a
Bridge pose. Locust, Bow and Camel are all great poses to build strength around the spine and to
really open the chest. It is important to stay really engaged with your bandhas in all your
backbends. Having a strong lift at the navel will help make space in your lower back for deeper and
safer back bending. Always practice a gentle forward fold to neutralize the spine after back bending.
6) End with inversions and other quieting poses, like some passive forward folding or
restoratives.
7) Savasana – Let your mind and body relax and be receptive as you give your body the time to
integrate all of the energetic movement that you facilitated through asana..
8) Sit and Meditate.
(Adapted From MindBodyGreen: http://www.mindbodygreen.com/wc/frances-frischkorn)
Pr a n a y a m a – A r t o f B r e a t h i n g
“When the Breather wanders, the mind is unsteady,

but when the Breath is still, so is the mind still”.
– Hatha Yoga Pradipika
Pranayama is the extension of life force energy in the body, which supports health and
longevity. Pranayama is the breathing practice of yoga and is the disciplining of our life force
energy (prana), to remove blockages within our physical and energetic system, to clear illness
and pain and ignite the spine to help regulate the nervous systems, so that we may achieve
higher states of consciousness and awareness.
Understanding and controlling prana is the key to health mind/body

balance. Conscious breath control is the key to realizing the benefits of asana as it brings
us into a deeper connection with our inner self.
“Prana” is the subtle energy or life force that links matter and spirit, the astral and the
physical. This vital energy or life force, located in the body’s nadis or energy channels, is in
all life forms and is central to all yoga practices. Prana is a subtle force of energy
carried in food, air, water, sunlight, the atmospheres we spend time in, the
people we surround ourselves with, and it animates all form of matter.
“Ayama” means extension, expansion, to stretch, lengthen, prolong, regulate
Benefits of Pranayama - Pranayama helps reduce stress, quiets the mind, enhances
concentration, memory and focus, and invigorates, heats and purifies the body.
Nadis: According to ancient tantric texts, our

bodies contain over 72,000 nadis or energetic
channels, which in essence are like the bodies
irrigation system, channeling prana to every
cell. The 3 main nadis are Ida, Pingala and
Sushumna Nadi.
Sushumna is the central channel and is

associated with the river Saraswati. The
purpose of hatha (ha – sun, tha- moon) yoga is
to balance the sun moon energies, the right
and left brain, male and female, the rational
and intuitive, which leads to the rise of
kundalini energy and the awakening of
higher consciousness. It is said that along the
spine is the direct highway that the earth
mortal must follow in ascent to liberation.
Ida is the left channel. Ida is white, feminine,

cold, and represents lunar energy. Originating in Muladhara Chakra, Ida ends up in the left
nostril.
Pingala is the right channel. Pingala is red, masculine, hot, and represents the solar energy.
Originating in Muladhara Chakra, Pingala ends up in the right nostril.
Kundalini, derived from “kundla” meaning a ring or coil, is known as ‘cosmic energy’ or
‘serpent power’ and represents our consciousness. It is depicted as a hungry snake who lies
dormant, coiled 3.5 times around the base of the sushumna nadi, until we get the fires of
spiritual practice going to initiate the process of spiritual evolution, rising up through the
levels of consciousness present at each chakra point. The awakening of kundalini is marked
by a balance of dualities – inner/outer, left/right/, sun/moon, practice/play.
Our evolution, kundalini energy rising, is marked by an elevated or evolved perspective on

life’s challenges, seeing them as integrated and integral parts of our lives; As opposed to
simply “getting over” our problems, we rid ourselves of the poison of delusion and ignorance,
gaining clarity of spiritual awareness. A clear sign that the poison is removed is when we can
respond to internal cues, thoughts and emotions, to inform decisions about what uplifts us and
allows for an elevated state of mind.
Key Pranayama Techniques:
Ujayi Pranayama - Ujayi means “triumphantly uprising” or “victorious” breath, so called as it refers to the tri
Benefits: Inner peace, calms mind and emotions, clears phlegm, reduces anxiety
Nadi Shodhana - Alternate nostril breathing (minor variations called Sukha Pranayama & Anulouma Viloma). Clea
Always begin by inhaling from the left nostril, closing the right nostril, close the left nostril, and hold the breath with the aware
Benefits: Calms, balances, increase oxygen in the blood, cleanses major energy channels
Kapala bhati – “Shiny Skull” Breath. This breath increases return of blood from heart to the rest of the body, purif
Benefits: Cleanses energy channels in the head, calms the mind, oxygenates, increases focus, decreases unwanted th
Meditation/ Dhyana
“From whatever and wherever the mind wanders dues to its flickering and unsteady nature, one must certainly
withdraw it and bring it back under the control of the self” – Bhagavad Gita
Why Meditate?!
Inner silence = Inner strength.
{HeadSpace app}
Why do we bother spending time alone with ourselves?! Meditation allows us to have a
complete, simple and direct relationship with who we are. The power of introspection allows
us to cultivate our witness, strengthening our ability to see things as they are, without
masking or veiling our ego’s fear and hopes, preferences, likes and dislikes. Meditation leads to
intuition, inner awareness of our true self and a state of peace and bliss. Meditation helps us
focus the mind and keep it positive, helping us transcend fear, desire, longing, negative
emotions and ever positive attachments. It gives us the immediate knowledge that unites the
individual soul, jiva atman, with the Supreme Soul, atman.
Meditation opens the metaphorical 3 rd eye, or Ajna chakra, allowing us to see that
the spiritual world and material world are not separate so that we can transcend the ego to
concentrate on a broader awareness of the universe and one’s relation to it. Seeing more
clearly through our daily habits, our stories, our illusions, Maya, leads us to a life of
wisdom, peace & equanimity.
Buddha said that all beings suffer (this is the first noble truth of Budhhism) and that
suffering arising from our feeling of separation and lack of understanding of our true nature;
when we are not aligned with the natural order, we create pain and struggle. Pain is a sign
that we are moving out of alignment, against the natural order. Instead of fighting the pain
and considering it negative we can to align ourselves with the whole. The more we align
ourselves, the more freedom we feel.
Challenges to Meditation
Negative thoughts feed into the mind: sleep, lethargy, too much talking, negative influences,
anger, fear, hatred, jealousy, revenge, dwelling in the past, the ego. Each challenge is a test to
strengthen the mind. The mind increases in power when it overcomes challenging
situations.
Meditation Techniques
Yoga is the method of victory. “The human body and mind are veritable battlegrounds for the war between wisdom and the
conscious delusive force manifesting as vidya, ignorance. Every spiritual aspirant, aiming to establish within himself the
rule of King Soul, must defeat the rebels, King Ego and his powerful allies” (Yoga of the Bhagavad Gita, p.24)
Meditation is a practice of finding balance between effort and surrender; balancing the will
power to sustain concentration and detachment from distraction to remain in the heightened
state of awareness, and the ability to relax, surrender and let go of all expectations and
desires. There are many simple techniques for meditation to bring the mind into focus,
returning it to stillness; Slow and steady Pranayama can always be engaged to refresh and
revitalize the mind if it’s feeling tired, fatigued or unfocused. Here are a few examples of
meditation techniques:
Awareness – Breath or the space between breaths/the 3rd eye/ the sacred space of the heart
/ sounds of the environment
Prayer / Gratitude – Connect with the highest source and get clear on the feeling you wish
fulfilled. “Prayers go up, blessings come down”. Gratitude is another powerful form of prayer
that breeds contentment with life.
Chanting Mantra– Vibration, Aum/Sacred sounds (see section on chanting mantra)
Who Am I? – The main practice of Self-Inquiry as taught by Ramana Maharishi.
Affirmations – Purifying thoughts, using words that benefit and cultivate our highest good
Yantra/Mandala – 2 or 3 dimensional spiritual/Ritual circle that represent the

universe, used to focus meditation and create sacred space
Guided Meditation – e.g. Yoga Nidra, Visualizations
External Objects – e.g. Japa mala (with 108 mala rudraksha or other beads), candle gazing,
moon, rituals
Active Meditation– e.g. Asana, walking, dancing, Qi gong, breath observation
Vipassana - Insight meditation, watching the space between breaths
Metta Meditation –Buddhist practice of Loving Kindness - Compassion for Self and
Others
Chakra Meditation – Chanting beej or seed sounds of the chakras or simply focusing on the
physical counterpart location and glands associated with each chakra
Key Meditation Practice Points

Be Consistent and Create a Habit
Create a Sacred Space and/or Alter Space
Time – Most ideal for practice is dawn and dusk, especially Brahmamuhurta between 3 - 6am when the atmosphere
Establish a comfortable sitting position
Be mindful of the Breath
Mantra / Chanting
“The aim is spiritual, not denominational. The power of mantra lies in the vibrations, and these vibrations
work on many levels, whether the sayings are pronounced out loud or silently …The simple act of saying a
mantra will still bring the heart and mind into alignment with its subtle goal, which is to bring heightened self-
awareness and a deeper sense of peace and calm.” – Alanna Kaivalya
In Bhakti Yoga, or the yoga of devotion, we surrender the ego, our intellect, our doubts,
judgments & fears, and we harness the power of our emotions to help fuel our connection
with the divine. In opening our heart in this way we create greater awareness and
understanding of our true nature, bringing us into deeper levels of contentment, sweetness,
compassion, light and energy.
Mantra Yoga – Man – thinking mind, Tra – to protect or expand. Mantras are powerful
sound vibrations that have the ability to alter consciousness. Through the practice of chanting,
we center consciousness on Spirit through the repetition of powerful incantations and seed
sounds of universal sounds . The power of mantra lies in vibrations, and it works on many
levels, both subtle and overt. We can invoke an intention or the quality or essence of a
particular deity.
Chanting - Chants are uplifting compilations of vibrations that Check out this
can be used as prayers for peace, health, wellbeing, to focus the incredible video on
Cymatics, the study of
mind and empower whatever we want to give energy to. Chanting visible sound vibration
has the power to awaken our physical and energetic bodies. It can that effectively shows
be used to loosen mental chatter to still the mind, becoming one- us how sound affects
pointedly focused, and bringing the heart into alignment. matter:
https://www.youtube.
co m/watch?
In kirtan, or call and response devotional singing, we lift our v=Q3oItpVa9 fs
voices to heal our spirits and raise our vibrations by repeating
mantras over and over, shifting our awareness from our heads to our hearts. Singing reminds
us of our essential nature: joyful, openhearted, centered, and blissful.
“If you want to find the secrets of the Universe, think in terms of energy, frequency and
vibration”. - Nikola Tesla
Mantras
Aum is the most universal of Hindu symbols and its sound is

used in most yoga traditions to promote body-mind harmony.
We often begin and end each yoga asana class with 3 Aums, to
bring each individual and the collective into this harmony.
The sound of Aum spans the full range of the human voice,
beginning at the base of the spine, moving up to the navel and
slowly vibrating up to the 3rd eye chakra and beyond.
Aum is said to be the primordial sound of creation; the sound

of all things in the universe vibrating simultaneously. Aum is
used to symbolize the universe and the ultimate reality,
representing the three aspects of God: Brahma – Creator (A), Vishnu - Sustainer (U) and
Shiva – liberator/destroyer (M). Aum is a also said to be a prayer of protection, representing:
“a” –the waking experience, “u” – the dream experience, “m” – the deep sleep experience.
Many traditions use this sound to seal or confirm a prayer, for example “Amen” is used in Judeo-
Christian cultures and “Aho” in Native American tradition.
Asatoma Prayer:
Aum Asatoma Sat Gamaya Tamasoma Jyotir Gamaya Mrytor ma Amritam Gamaya
May we be led from untruth to truth, from the darkness of delusion to the brilliant light of true wisdom, from
worldly death to the immortality of the soul
Lokah Samastha Prayer:

Lokah Samastha Sukhino Bhavantu
Om Shanti Shanti Shantihi
Vedic payer for light, truth and universal peace:
May all beings in all realms be peaceful, content and free from all suffering
Om peace peace peace
Gayatri Mantra:
Om Bhur Bhuvah Swahah / Tat savitur Varenyam
Bhargo Devasya Dhimahi / Dhiyo yo nah pratchodayath
Gayatri Mantra: May the infinite power of Gayatri, Mother Sun Goddess, pervade the entire universe, filling
all realms with the nectar of divine light and bliss. May the infinite power of her unlimited cosmic energy
illuminate my intellect and purify my inner heart so I may lead a life of pure divinity and virtue
Saraswati Mantra:
Om aim shrim hrim saraswati devyai namaha
I offer my reverence to the divine goddess Saraswati, the embodiment of all sound, light, wisdom and divine
energy
Ganesha Mantra:
Om Gan Ganapataye Namaha
May our paths be clear of obstacles and barriers to auspiciousness and universal good
Buddhist Mehta-Loving Kindness Meditation

May I be peaceful and at ease/ May I be happy
May I be full of love and compassion/ May I be well
Mudra
Mudras are sacred gestures, or “energetic seals” that are symbolic of the rest of the body and are used
as symbolic expressions of inner states. Mudras are often used in conjunction with pranayama,
meditation and asana to stimulate different parts of the body involved with breathing and to affect the
flow of prana in the body. Here are a few basic mudras:
Anjali Mudra
‘Seal of Honouring’
Symbolism - Honouring, worshiping, balance,

union of dual nature, humility, internal focus
Jnana Mudra
‘ Seal of Wisdom’, Contains energy in a closed circuit
which is conducive to inner focus
Symbolism: Wisdom, knowledge, introspection
Chin Mudra
‘Seal of Consciousness’, Gesture of Receiving
Symbolism: Represents the interrelated nature of

consciousness, the union of Shiva & Shakti. The
thumb represents the teacher and the index finger the
student, the ego, the mind. Joining these aspects
together helps silence the mind.
Dhyana Mudra
‘Seal of Meditation’
Gesture of Concentration and Healing
Symbolism: Hands and fingers form the shape of a

triangle, which is symbolic of the spiritual fire or
the three jewels of Buddhism. Also resembles an
empty/full bowl, a key reminder for
maintaining Beginner’s Mind
Vishnu Mudra
Symbolism: the Conch of Vishnu, waking us up

from the illusion of Maya. Used in nadi shodhana or
alternate nostril pranayama, the index and middle
finger are tucked into the palm of the hand. Right
hand is associated with giving, and the left with
receiving
Lotus Mudra – Heart chakra opener
Symbolism: In Buddhism, the lotus blossom

represents heart opening, growth and enlightenment.
The lotus is rooted in mud and darkness, and grows
up through water, surfacing beautifully toward the
sun. Like the lotus we have our struggles and dark
places, and through experience we grow toward the
light to finally emerge and blossom. Like the flower,
with this mudra, we open ourselves to divine source,
receiving whatever we need and much more.
Sadhana Practice Guide
There are many different methods and techniques to practice Pranayama, Meditation, &
Chanting. The key is that it is a PRACTICE, even if it is just for 5 minutes a day!
The journey IS the destination.
I. Ground & Tune in

1. Find a comfortable seat (literal meaning of “asana”)
2. Pratyahara –Withdrawing the senses from the external, drawing
awareness within - Bring awareness to the sounds and sensations all
around you, to the Natural/Organic Breath, follow the natural pause at the
beginning and end of each breath, Bring awareness to your heartbeat, how
you feel today, scan your body for any place of tension or holding, observe
the functioning of all 5 senses…
3. Chanting the Sacred Sound “Aum” – 3 x, followed by mantra
II. Pranayama
1. Ujayi - Ujayi” triumphantly uprising” or “victorious” breath, so
called as it refers to the triumphant uprising of prana though the sushumna
nadi. Also known as “Oceanic Breath” or “Darth Vadar Breath” as we
create an audible sound as we close and tone the epiglottis muscles at the
back of the throat.
Practice:
Rhythmic Breath – Equalize the lengths of inhales & exhales, for example,
Breathe in for four counts and breathe out for a count of 4.
Extending the Exhale –Lengthen the exhale, working comfortably
towards twice the length of the inhale, a ration of 1:2, so for example,
breathe in for a count of 4, then breathe out to a count of 8. You can also
include a light breath retention, or “kumbhaka” after each breath.
2. Nadi Shodhana - Alternate nostril breathing (minor variations called

Sukha Pranayama & Anulouma Viloma). Clearing the “Ida” and “Pingala”,
or the sun and moon energy channels that spiral around the sushumna
channel, intersecting at each chakra.
Practice:
Take Vishnu Mudra, bringing the index and middle finger to the center of
the palm, closing the right nostril with the thumb and the left nostril with the
ring finger.
One complete round = Left to Right, Right to Left:. Complete 5, 9,
12, or 16 + rounds
III. Meditation - E.g. Breath awareness, 3rd Eye, Sacred Space of the heart,
mantra…
Practice: Start with prayer, asking for guiding or offering gratitude, then
watch the breath, watch the spaces between the breaths, witness and label
each arising thought…. Begin with 5 minutes, and then gradually extend the
time you spend in stillness each day 
IV. Closing Prayers/Gratitude:

1. Reflect on the Intention and on how the body/mind/spirit is feeling
2. Cultivate Gratitude
3. Chant Om 3 times followed by Mantra
Energy Anatomy
LiVing in Balance: The Gunas
In Classical Yoga, karma is the interplay of 3 distinct energies. All of creation and its process
of evolution can be categorized into these 3 qualities or Gunas. The balance of the three
Guna’s is vital for our health and our happiness.
Our basic nature is Sattva (positive creative force) with just enough Rajas (dynamic force)
and Tamas (negative force) to bring about fruition. A Sattvic mind lends itself to clear, calm,
creative thinking and allows us to create solutions. We need Rajas to implement these
solutions and Tamas to bring them to an end when the solution has been resolved. To
overcome the force of karma – e.g unconscious words, thoughts, actions, and to experience
being established in health and in oneself, we need to follow a sattvic lifestyle with a deep
connection to our diet. Food not only nourishes the body, it nourishes the mind and our
conscious state.
Sattva – Light & Purity,

Equilibrium, knowledge,
(associated with creation)
A state of balance and
harmony, peace, tranquility,
sattva is the naturally arising
state originating from being
true to your inner teacher,
guru, god. By purifying body,
senses, and mind, the yogi can
experience natural self.
Rajas – Activity, Passion,

Action (associated with
preservation)
When we identify ourselves
with actions, with the roles we
play in life, with praise
received from others, we are
in a rajasic state when the
mind is identified with the
concepts of karma, that which
we sow and what which we
reap.
-
Tamas – Darkness,
Inertia, Lethargy,
Ignorance (associated
with destruction)
Darkness, ignorance, lazy nature of the mind or body, a force that tells us to take a break and
relax when we are near to completing a project whose deadline is approaching – as a result
we do not finish the race.
10 Tips for living a more Sattvic Lifestyle:
We can enjoy more Sattvic lifestyles through monitoring and carefully adjusting our
lifestyles, with particular attention to diet, physical and mental exercise.
1) Eat foods that are organic, fresh, in season, vegetarian, locally

produced. According to yogic philosophy, the mind is formed of the essence of
food. If food eaten is pure then it brings inner peace to the body in and
encourages spiritual progress.
2) Live in harmony with the rhythms of the day and seasons. Regulate
your daily events, eating at similar times each day and sleeping at regular times to
ensure that you have enough sleep 6 – 8 hours usually. “There is no possibility of
one to become a yogi… if one eats too much, or eats too little, sleeps too much or
does not sleep enough” – Bhagavad Gita
3) Meditate/ pray as first and last events of the day
4) Sleep early, Wake and Rise before the sun to capture the high vibrational
prana, life-force energy, and delight of the glorious sunrise.
5) Develop Sattvic states of mind; calm, positivity, enthusiasm, joy, happiness,

honesty, humility, flexibility, moderation, balance, gratitude, inner silence
6) Engage in conscientious hard work that contributes good and service in the
world
7) Always tell the truth and avoid hurting anyone’s heart
8) Study spiritual text and educational, inspirational and uplifting words
9) Listen deeply when spoken to and offer compassionate words
10) Live mindfully and in the present moment
5 Koshas : Subtle Energy Bodies
According to the yogic tradition our bodies are more than just skin, muscles and bones.
Ultimately there are 5 Koshas, sheaths or layers, which can express either the
density/heaviness or lightness/clarity that we embody, grouped within 3 “bodies”-
causal, subtle and gross, which reflect the 3 layers of the world: heaven, air & earth
which are all within us. (Kaivalya, p.68) Each kosha is made of maya, often translated as
illusion, or the manifest reality that allows us to operate in the world. Each layer, acting as a
sheath over the next one, dims the light of the innermost luminous self, the transcendant of
maya, like a lampshade over a bulb. Through yogic practices, mantras, these layers can be
made more transparent, allowing our inner light to radiate and shine.
The koshas or sheaths, are layers of our

being that make up the totality of who we
are; body, mind and spirit. There are five
of these sheaths that organize our being
into different levels through which we can
attain optimal health and happiness. It is a
way of understanding how both health
and illness can affect not just the physical
body, organs and systems, but also the
energy, emotions and mental states as
well. For example, when we do yoga
asanas, we are moving the physical body,
we are breathing more deeply, our mind and emotions are clear, we are quiet to receive
intuitive thought and we are attaining glimpses of our utmost selves. Different yogic and other
practices will affect different koshas but a change made on one level will be made subtly on all
levels.
When we are affected with a disease such as cancer, the four outer koshas are affected. The
body may be in pain, the energy suffers, the mind and emotions are in turmoil and we may be
less closely in touch with our true nature due to the stress and worry of dealing with the
disease. Only the innermost sheath is immune to the affects of disease. This core of who we
truly are, the Atman, remains unblemished and untarnished by any disease or injury, whole
and perfect and always present.
Anamaya Kosha (Physical Body)

The outer most sheath is the physical body comprised of the muscles, bones, skin, hair, blood
vessels and organs. This is where we usually first notice illness and injury in the body because
we spend the majority of our time focused on the sensations arising from the body. Literally,
you are what you eat; the heavier and denser the food you consume, the heavier and denser
this layer will be, the lighter and more clean the food, the more transparent this layer will be.
The way we eat has a huge effect on how our bodies carry us around; the body is vibrant
feedback mechanism, it gives us important clues as to what kind of fuel it prefers and runs best
on. Physical lightness translates to an ease of being in the body.
Practices that Nourish: Eating whole healthy foods, Asana and other forms of physical exercise
Pranamaya Kosha (Energy/Physiological Body)

The second outermost sheath is the energetic or pranic body comprised of our nervous
system, our internal battery, the aura, and the prana within our cells, everything that moves
inside our body blood, lymph, nervous systems, breath and endocrine systems, all that is fed
and moved by prana, the life forces that vivifies and moves through the various energetic
channels. We are aware of our pranic body usually when we feel particularly energetic or
fatigued. The more fluid and malleable we are in our body, the less stuck the prana. Fluid
motion is the key here – stagnant energy leads to injury, illness, chronic pain – this in yoga
addressed in asana, pranayama and chanting, which align energetic pathways so that prana
can move freely through us
Practices that Nourish: Clearing nadis, pranayama, mudra, getting enough sleep, sunlight, fresh air
Manomaya Kosha (Mental/Emotional Body)

The next innermost sheath is the mental/emotional body, which encompasses all of our
thoughts and feelings, anxieties, opinions, judgments, likes, dislikes, memories and reactions.
This layer contains the ahamkara, ego, and is fed by the 5 senses. We spend much of our
time tied up in the whirlwind of our minds and emotional reactions and all psychological
disorders directly affect this kosha. The greatest obstacle in this layer is selfishness, which can
be offset by selfless actions, connecting with others, with spirit, chanting, getting out of our
comfort zones
Practices that Nourish: Pratyahara, or sensory withdrawl, Mudra, Yoga Nidra, meditation & mindfulness
practices, harmonious environments, interesting professional challenges, fun and supportive relationships, selfless actions,
connecting with others, chanting
Vijnanamaya Kosha (Wisdom Body/ Intuition/ Greater knowing)

The next innermost sheath is the wisdom body comprised of our intuitive knowledge and
innate knowing. Our wisdom that comes not from what we have learned in our lifetime but
what we innately know to be true. This is the surprise benefit of yoga! We find comfort and
harmony in our physical body, we release blockages in our energy body, and we heal and
release fears from our mental body, encompassing all the functions of the higher mind,
including conscience and will. As your meditation practice deepens over the months and
years, your ability to connect with inner guidance is enhanced. You begin to experience the
events in your life, even the painful ones, in a calm and objective manner. Your yogic
lifestyle, contemplation, and meditation lead to clarity of judgment, greater intuitive
insight, and increased will power as your vijnanamaya kosha grows stronger and more
balanced.
Practices that Nourish: Yoga Nidra, Meditation
Anandamaya Kosha (Bliss Body)

The innermost sheath is the bliss body, so called because it is snuggled up against the core of
our being, the innermost light of consciousness, the everlasting and pure part of our selves that
is not affected by the swirling physical sensations, energetic fluctuations, mental or emotional
upheavals, or intuitive blockages. The subtle most body is experienced as ananda (spiritual
bliss); generally only saints, sages, and genuine mystics have done the inner work necessary to
make ananda a living part of their daily experience, and most people are hardly even aware
that this level of consciousness exists within themselves. Also called the causal body, because
it helps make manifest the rest of our being; when we act and make decisions and choices on
the soul level, we manifest our most blissful selves in to the world
Practices that Nourish: Chanting / Singing. Yoga Nidra, Meditation
Adapted From http://www.yogacheryl.com/koshas.html.
Y o g a P h i l o so p h y : T h e 7 C h a k r a s
The body can be seen as a map of consciousness. Located along the spinal column, in the
sushumna nadi, are the 7 Chakras or energy centers. They act like doorways to regulate the
healthy functioning of our body, mind and spirit. It is like our body’s version of wi-fi -
wireless connection to cosmic energy! If there is tension or blocked energy in any of 7 Chakras,
this can manifest into poor wi-fi connection, or in other words, into various dis-eases or
illnesses. Understanding what each Chakra represents can help guide us on how to keep
energy flowing freely in our body minds to prevent and/ or treat symptoms that arise. We
can cultivate balance, mindfulness & happiness in our everyday lives and raise our vibrations
through making conscious lifestyle choices. 
Yogic Lifestyle: Li Ving in Balance
Chakras Function In Balance Excessive/ Element/ Balancing

Deficient Gland / Lifestyle
Colour/ Practice
Mantra
Seed Sound
Muladhara Survival, Courage Depression Earth Eat balanced
Chakra: Root/ Grounding, Trust Lethargy nourishing,
Base Trust, Stability Physical Self-pity Adrenal grounding,
(Shakti) strength Fear organic, whole
Un-grounded Red vegetarian
Indecisive foods. Eat
Overly – Lam rhythmically.
possessive Eat mindfully
Victim and in quiet
peaceful
technology and
distraction free
environment
Svadihtashan Relationship, Flow Lust Water Flow/Dance
a Chakra: Sexuality, Adaptability Greed Be/Feel/
Sacral, Naval, Pleasure, Flexibility Manipulative Adrenal, Witness
Hara, Dan Feeling Emotionally Controlling Reproductive Journal
Tien, balanced Submissive Drink Pure
“Sweetness” Nurturing Martyr Orange Water
Compassionate Spend time
Vam near
oceans/lakes/ri
vers
Manipura Power, Self-confidence Apathy Fire Adrenal Kapalabhati

Chakra: Solar Willpower, self- Will power Restlessness Pranayama
Plexus, esteem, vitality Clear direction Lethargy Yellow Gold Focus your
“Lustrous Autonomy Low self-esteem intellect
Gem” Energy Feels disliked Ram Read/Write
Egotistical Set Goals
Self-absorbed Make Plans
Self-driven Hobby
ambitious Fire purification
warrior ceremony
Anahata Love, Love Inappropriate Air Meditation

Chakra: Heart, Equilibrium Balance emotional
“unstruck Affinity expression Thymus Thought
sound” Unity Separateness Alchemy
Healing Loneliness Green
Clair-sentience Victim Connect with
Spaciousness Mentality Yam Nature
Ease Holding on to
grief/sadness/re Love
sentment
Ruthless
Emotionless
Vishuddha Communication Melodious Gossip/hurtful Ether Positive
Chakra: Throat, , Sound Voice speech Vibrations
“purification” Vibration, Truthful speech Addictions Thyroid & Environment
creativity Clear Creative blocks 5 Elements
communication Controlling Bright Blue Alter
Telepathy Judgmental Music
Creativity Lacking faith Ham Chanting
Resonance Mantra: Om
Speak the Truth
Ajna Chakra: Intuition, Light, Visionary Psychological Light Meditation

Third Eye – “to luminosity Imagination problems Fasting
command and Clairvoyance Overly Pineal,
receive” Intuitive analytical Pituitary, “The universe is
Contentment Overly Hypothalamus just the way we
Concentration intellectual think it is – and
Intellectual Unclear Violet or White that’s why” –
power Thoughts John Woods
Deluded Aum
Sahasrara Realization, Connection to Egomaniac Pure Meditate

Chakra – thought, Highest Self - No spiritual Consciousness Daily
Crown, cognition, Spiritual inspiration
“Thousand spiritual Consciousness Pineal Thought
Petaled Lotus” connection Knowing alchemy
(Shiva) Understanding Pure White
Transcending
ego None
Psychic
Maslow’s Hierarchy of Needs
From Messages in Water,

Masaru Emoto:
Ay urVeda: The Art of Being &
Sc i enc e o f Da i l y L i V i n g
Ayur” translates as life, longevity or preservation of life, and “Veda” translates as knowledge
or science. Ayurveda is a 3000 year-old holistic and preventative medicine system from India
that addresses the whole of the body’s condition when diagnosing, treating disease or
preventing further illness. Ayurveda can guide us towards total health and wellness, through
dietary advice, herbal medicine and lifestyle plan to help you achieve optimal balance in your
life and to reawaken your body’s natural healing powers.
Dosha: In Ayurveda, health is defined as the dynamic state of balance between body, mind
and environment. Knowing our dosha, translated as “imbalance”, helps us to understanding
how the 5 elements, the basic building blocks of life are working to create life, helping us to
create a lifestyle that sustains and nurtures our unique nature. Known as mind-body types,
the doshas express particular patterns of energy—unique blends of physical, emotional, and
mental characteristics. From the five elements, the three main doshas are derived—Vata,
Pitta, and Kapha, and the 7 combination types: Pitta-Vata, Pitta-Kapha, Vata-Kapham ,
Pitta-Kapha-Vata.
Ayurvedic practitioners consider the constitution and association of the doshas at birth to be
the primary contributor and indicator of disease over the lifespan.
Ayurveda states that “like increases like”, or in other words, we are attracted towards
that which aggravates us. So for example, a person made up predominantly of fire, or Pitta,
may be attracted towards being competitive, doing hard physical practices and other activities
that increase the fire in the body. Whereas a slower, more cooling type practice may help
balance the Pitta person better.
Dosha: Elemental Constitution
Pancha Bhuta: The 5 Elements
The five elements are the building blocks of all manifest life. Everything in the world can be
classified within these 5 categories, including the body, and thus we can use them as a map to
help diagnose where diseases may have their roots and give indications on how to heal. The
energetic interplay of these universal elements in the body affects how prana, or life force
energy, moves in different ways in different people. We are all made up of a combination of
the different elements in different quantities.
Earth Water Fire Air Space

Characteri Structure Flowing Transforming Dynamic All –
stic
Stable Cool Purifying Mobile Encompassin
Constant Liquid Hot Light g
Slow Cleansing Spreading Movement Immeasurabl
Unmoving Nourishing Liquefying Erratic e
Dry Connected Intense Subtle Omnipresent
Heavy Oily/Slimy Sharp Clear Subtle
Nurturing Light Soft Expanding
Nourishing Subtle Formless
Reliable Dry Soft
Smooth
Open
Sense Nose/Smell Tongue/Tast Eyes/Sight Skin/Touch Ears/Sound
Organ
e
Dominant Bones, Plasma/blood Digestion, Nervous Etheric Body,
Body
System Muscles Lymph Liver, system, Mind Higher Self
Intellect
Psychology Relaxed, Adaptability, Joy, Focus, Fear, Worry Non-
Content, connection, Anger, attachment,
Stubborn, Emotion Impatience aloof
Fixed Attachment,
Pitta Vata Kapha
Elements: Fire & a little Water Space & Air Water & Earth
Seat: Small Intestine, Liver, Large Intestine, nervous Stomach
blood, eyes, metabolism, system, hollow organs
digestion
Qualities: Hot Sharp Light Oily Dry, Light Cold Heavy Slow Cool
Liquid Spreading Sour Rough Subtle Oily Damp Smooth
and Acidity, Red Mobile Flexible Dense Soft Static
Clear Cloudy
Body: Medium body Thin body Heavyset body

Personality Courageous, leaders, Nervous energy, quick, Calm, steady mind, easy-
:
ambitious, critical, sharp changeable mind, going manner.
but unforgiving, orderly indecisive, vivacious, These people strike
and decisive mind, friendly, talkative, others as relaxed.
forceful manner. These sensitive, Often Under pressure they
people strike others as unpredictable, restless, balk and grow silent.
intense. Under pressure scattered like the wind.
they become angry and Under pressure they
abrupt grow excited and
anxious.
Functional Metabolism, intellectual, Movement, imaginative, Structure, calm,
influence:
confident, enterprising, sensitive, spontaneous, sympathetic,
joyous and passionate resilient, exhilarated courageous, forgiving,
loving, resilient
Disease Inflammation, fever, Pain, spasms, cramps, Congestion, mucous,
influence: excessive hunger or thirst, constipation, nerve heaviness, fluid
heartburn, rashes, acne, degeneration, retention, lethargy,
early balding or greying, indigestion, chills, obesity, chest colds,
poor eyesight, heart insomnia, anxiety and asthma, depression,
attacks, anger, irritability depression, arthritis. diabetes and high
and impatience cholesterol.
To Balance: Avoid excessive heat, oil Keep warm, keep calm, Get plenty of exercise,
and steam, limit salt limit raw foods, avoid avoid heavy foods, keep
intake, eat cooling non cold foods, eat warm active, vary routine,
spicy foods, drink cool foods and spices, keep a avoid dairy foods, avoid
drinks (not iced), engage regular routine, iced food and drinks,
in non-competitive meditative and relaxing avoid fatty and oily
physical activity, exercise exercise, and dominate foods, eat light and dry
during the cooler part of in sweet, sour and salty foods, and dominate in
the day, spend time in tastes. bitter, astringent
visually calming natural pungent tastes.
environments, dominate
in sweet, bitter and
astringent tastes.
When Drinks Alcohol and Worry, mind moves Takes nice long naps
Aggravated: Smokes cigarettes and fast, doesn’t get enough after meals, eats lots of
marijuana, eats spicy sleep, eats on the run, fatty foods and oils,
foods, engages in keep no routine overeats as much and as
frustrating or intensely whatsoever, eat dry, often as possible, denies
focused activities, frozen or leftover foods, your creative self,
emphasises tomatoes, run around a lot (cars, luxuriates in inertia,
chillies, raw onions sour planes, trains or jogging becomes a couch
foods and yogurt in your shoes), never lubricates potato, assumes
diet, exercises at the your skin, works the someone else will do it,
hottest time of the day, graveyard shift, avoids avoid invigorating
wears tight cloths, never tranquil warm moist warm dry areas, doesn’t
fasts or detoxifies the places, uses stimulating exercise, lives on potato
body, avoids cool fresh drugs like cocaine, chips and beer, uses
peaceful places, snacks on speed and coffee. sedative and
highly salty foods, tranquilizing drugs,
represses your feelings, represses feelings, eats
eats as much red meat dessert every day.
and salted fish as possible.
Celebrities
AyurVedic Food Combining
Ay u r V e da : T i p s f o r G r e a t D i g es t i o n
1. Eat only when you're hungry.
The problem with eating when you're not hungry

(aside from possible weight gain) is that it leaves
you feeling bloated and uncomfortable. "Only
when your stomach is truly empty are your
digestive enzymes strong enough to thoroughly
break down your food," Carlson explains.
"Really try and differentiate between eating out of

necessity and eating out of habit, and take three to
four hours between meals (the time it takes to fully
absorb your food)," says Carlson. "It'll make a
huge difference in how you feel overall."
2. Eat in a calm, seated environment—at a

moderate pace.
Many of us are lucky if we can suck down a green juice while racing to catch the subway to
work or yoga. But taking just a few minutes more has huge digestive benefits. "When we
actually sit down to eat, we can focus on the amount of food we are putting into our bellies
and on chewing it thoroughly," Carlson says. As for walking and eating? "Almost
impossible," she says. "People will only chew a couple of bites before swallowing, which
causes the belly to do more work than the teeth."
3. Really take in the smells, tastes, and textures of your meal.
Paying attention to the sensory details of your food matters! If you're not actively smelling
and appreciating the food you're eating, your body won't either, Carlson says. When you take
time to soak in the smells, textures, and tastes, your stomach feels fuller after a meal, and
you'll spend the rest of the day a whole lot more satisfied.
4. Eat freshly-cooked foods.
If your food isn't fresh, you won't feel so fresh after eating it, according to Ayurveda. That's
because it's lost its prana ("life force" in Sanskrit), which can leave you feeling tired and
sluggish, Carlson says. So skip the heat-and-serve frozen stuff—she's not a big fan of leftovers
either—and spend a few extra minutes whipping up something new instead.
5. Sip warm water throughout the day, and at meals.
When you're hydrated, it's easier for food to pass through the digestive system (not to mention
that you'll feel fuller, faster). But pass on the ice, Carlson says. "Cold water is actually pretty
challenging to digest," she explains. "It takes the body about 30 minutes to digest warm water,
and one hour to digest cold." That's because the body has to work overtime to heat up colder
water before it can absorb it. (Bloating expert and nutritionist Stephanie Middleberg agrees.)
6. After meals, give yourself a few minutes to relax, breathe, or take a gentle
walk.
Many of us pop our dishes in the sink and are out the door before we've finished our last bite.
But shifting gears so quickly hinders the body's ability to absorb food, halting blood flow in the
stomach and decreasing circulation, Carlson says. "You don't go swimming right after you eat,
so don't race around or dive back into work the second you're done either," she says.
7. Eat your biggest meal at lunch.
There's an Ayurvedic principle "when the sun is at its highest point of the day, the digestive
fire is strongest," says Carlson. "We are a reflection of what's happening in nature." So do like
the Europeans and eat your biggest meal at lunch, giving your body plenty of time to fully
digest before going to bed, which is when the digestive system effectively shuts down.
8. Drink ginger tea.
It's good for banishing bloating, and ginger tea is also amazing after a heavier meal, Carlson
says, because it "helps to burn through the sluggishness and headiness caused by rich food."
Just don't drink too much, as ginger can be a "little too fiery" for anyone with acid indigestion,
she says. Try slowly sipping a weakly brewed version right after you eat.
9. Unplug while you eat.
Between the backlog of TV shows on your DVR and checking Instagram (guilty!), it's hard for
any of us to disconnect during mealtime. But not only do screens keep us from really paying
attention to what we're eating, they also engage the nervous system, which can cause physical
digestion to shut down, Carlson says
(Adapted From http://www.wellandgoodnyc.com/2013/09/09/9-ayurvedic-secrets-to-great-

digestion/)
Notes:
Reading/Viewing/Listening
This is an ever-expanding collection of some of my recommended inspirations…
Yoga Philosophy
Eastern Body Western Mind/ Wheels of
Time – Anodea Judith
The Yoga Sutras – Many translations
Energy Anatomy – Carolyn Myss
Bhagavad Gita
* Mans Search for Meaning – Viktor
Light on Yoga – BKS Iyengar
Frankel
Light on Pranayama – BKS Iyengar
Many Lives, Many Masters – Brian L.
* Autobiography of a Yogi, The Yoga of
Weiss
the Bhagavad Gita – Paramahansa Messages from Water – Masaru Emoto
Yogananda Net of Being - Alex Grey
* Words of Grace – Ramana Maharshi Power of Myth – Joseph Campbell
The Yamas and Niyamas – Exploring Radical Acceptance - Tara Brach
Yoga’s Ethical Practice – Deborah Adele Sacred Sounds – Alanna Kaivalya
* Yoga for a World Out of Balance – Secret life of Plants - Peter Tompkins and
Michael Stone Christopher Bird
Sophie’s World – Jostein Gaarder
Yoga Asana /Alignment / Movement
Spiritual Enlightenment (trilogy) - Jed
McKenna
Anatomy Trains – Thomas Myers
Wisdom of the Enneagram - Don Richard
*Mind, Body, Spirit – Donna Farhi Riso, Russ Hudson, and Hans-Jürgen Kratz
Maps to Ecstasy, the Healing Power of
Movement – Gabrielle Roth
*YinSight – Sarah Powers Holistic/Creative Lifestyle
Sivananda beginner’s guide to yoga - * The Artist’s Way – Julie Cameron
Sivanada yoga center Eating Animals – Jonathan Safran Foer
Sacred Economics/ The More beautiful
Ayurveda
World our Hearts know is Possible–
Ayurvedic Cookbook – Amadea Charles Eisenstein
Morningstar & Urmila Desai You Can Heal your Life – Louis L. Hay
Introduction To Ayurveda – Vasant Lad Power of Habit - Charles Duhigg
Practical Ayurveda: Secrets for Physical,
War of Art - Steven Pressfield
Sexual & Spiritual Health- Atreya
Love
Modern Psychology/Philosophy
5 Love Languages – Gary Chapman
Art of Sexual Ecstacy - Margot Anand
Anastasia (series)– Vladmir Megre Attached: The New Science of Adult
Art of Dreaming – Carlos Castaneda Attachment – Rachel Heller, Amir Levine
Awaken to the Giant Within – Tony A Return to Love – Marianne Williamson
Robbins Dear Lover/ Way of the Superior Man –
Blink, Tipping Point, Outliers – Malcom David Deida
Gladwell
Enchanted Love – Marianne Williamson
The Book: On the Taboo Against
Intimacy & Solitude – Stephanie Dowrick
Knowing Who You Really Are - Alan The Truth – Neil Strauss
Watts
* Change your Thoughts – Change your Documentaries
Life - Dr. Wayne W. Dyer Earthlings / Forks over Knives/ Meet your
Conversations with God – Neil Donald Meat / Thrive / Happy / Waking Life / What
Walsch the Bleep do we know? /
Dalai Lama – Anything
Dark side of the Light Chasers – Debbie Inspirational Audio/Video
Ford Abraham Hicks, Carolyn Meiss/ David
Power of Now/ A New Earth/Stillness Deida/ Ted Talks – www.ted.com/
Speaks - Eckhart Tolle
Oracle Tarot Cards Sacred Sounds: Yoga Music I love
Osho Zen Tarot/ Angel Cards – Doreen
Virtue / Gaia Oracle – Toni Carmine Alissa Nathanial * DJ Dakini * Dave Stringer *
Salerno Deva Premal * Jai Uttal * Jarrah Tree * Kevin
James * Jai Jagdeesh * Krishna Das * Lindsey
Mystical Poetry Wise * MC Yogi * Murray Kyle * Prem Joshua
The Prophet – Kalil Gibran * Lulu & Mischka * Kundalini Chillout * Rara
Tao Te Ching – Lao Tzu Avis * Sacred Chants of Devi * Sacred Chants
Rumi, Kabhir, Hafiz of Shiva * Shimshai * Snatam Kaur * Sparrow
* Tina Malia *Peia * PachaMantra * Riao
Wah! ….. Oh so many more!!!!
For p laylists, online meditations, Yoga
Nidra, interesting articles and more….
Visit us at:
www.pureflow.yoga
Stay in touch and up to date on recent recommendations,

music playlists, upcoming events and more!
Francie Fishman: Yoga Hoop Music Love
Thank you for joining us for this adVenture home to the
heart!
M ay yo ur pa th be full of
Pe a ce, Lo V e & L ig h t
Namaste

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Introduction to Yoga

Retreat Handbook 2017

This being human is a guest house.

Part 1: Into to Yoga Philosophy

Part 2: The Practices:

Part 3: Energy Anatomy:

Part 4: Ayurveda: Wisdom of Life and Longevity

“Do your practice and all is coming”. – Pattabhi Jois

Namaste & Welcome

Gratitude & Enjoy!

Thank you for your presence on this journey,

With Love & Blessings,

Willingness – Transformation is a reflection of our willingness to connect, to let go, to aspire

Saucha & Ahimsa – Cleanliness & Non-Violence - A vegetarian diet is recommended, as

Respect for others

Respect for the Space:

Yoga chitta vritti nirodhah

The “Goal” of Yoga:

Our Spiritual Identity:

Main Practices of Yoga

Raja Yoga – Path of Self - Discipline

The "royal" or highest path of yoga, formalized by the sage Patanjali, is

Bhakti Yoga – Path of Self-Surrender

Jnana yoga – Path of Self-Awareness

Karma Yoga – The Path of Selfless Action

Patanjali’ s Ashtanga Yoga

Ashtanga Yoga (Ashta – 8, Anga – Limb) is the path to enlightenment

The Yamas and Niyamas can be

The five yamas are:

The five niyamas are:

4. Pranayama: Breath Control

5. Pratyahara: Sensory Transcendence

7. Dhyana: Single-Pointed Concentration/ Flow

8. Samadhi: Total Absorption/Bliss 

(Adapted from http://yogajournal.com/wisdom/459)

Progress on the Path

www.PureFlo w.Yoga | [email protected] 11

Sun Salutations, or Surya Namaskar, is a specific sequence of 12 or so poses linked in a

Guidelines for Practice from Patanjali’s yoga Sutras:

Shrtire Sukham Asanam

Focus on the Breath. Relax.

Alignment of the Physical Body:

Hands /Feet: Our foundation

Neutralize Pelvic tilt – Think of the pelvis as a

Tips for Transitioning between Poses in Alignment:

 Connect and synchronize movements with the breath

Home Yoga Practice

Developing a home yoga practice and

1. Create a foundation for your

Tips for smart sequencing:

8) Sit and Meditate.

(Adapted From MindBodyGreen: http://www.mindbodygreen.com/wc/frances-frischkorn)

“When the Breather wanders, the mind is unsteady,

Understanding and controlling prana is the key to health mind/body

“Ayama” means extension, expansion, to stretch, lengthen, prolong, regulate

Nadis: According to ancient tantric texts, our

Sushumna is the central channel and is