limitless
limitless
limitless
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possibilities
possibilities
possibilities
possibilities
Sequence #8 recorded. 90 Minutes.
Theme: Presence, Focus: Left Side Right Side. Pranayama: Ujjayi, Kumbkaka, Mantra AUM
About Hatha Yoga
The word hatha literally means “forceful” in Sanskrit, it is composed of ha and tha; two esoteric bija (seed) mantras that evoke meaning and power.
‘Ha’ represents the solar qualities and vital force of Pingala; the sun.
‘tha’ represents the mind and lunar qualities of Ida; the moon.
Balancing sun and moon, or Pingala and Ida, facilitates the awakening and arising of kundalini, and awakens higher consciousness.
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The term ‘Hatha’ refers to asana (physical yoga postures); generally means basic physical postures and pranayama (breathing techniques).
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Nearly every type of yoga class taught in today’s world can be described as ‘Hatha Yoga’.
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Hatha sequences align bones, skin and muscles; open channels of the body so energy can flow freely; and balances masculine and feminine energy to create balance in the body and mind.
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‘Bikram Yoga’ is a well known Hatha based class.
In today’s world, we often hear that Vinyasa or Power yoga classes are the most challenging styles of yoga due to the work out or cardio connotation of popular power yoga sequences created by popular studios and celebrity teachers. We often perceive ‘Hatha’ yoga classes as being more slower paced classes. If we have been around the yoga community long enough we have probably heard of Ashtanga, Bikram and Iyengar yoga.
Hatha Yoga Class Description
Not too fast, not too slow - a moderate paced class that will both strengthen and stretch your body, and balance your mind. You will begin with a delicious presencing series, followed by strengthening and stretching postures.
(Signature: Very few Chaturanga - If they are incorporated, they are not fast paced).
Hatha Categories
PR Presencing * ✔️
W Warming ✔️
F Firing ✔️
B Balancing ✔️
G Grounding ✔️
HO Heart Opening ✔️
CA Core Activating ✔️
REJ Rejuvenating ✔️
REL Releasing ✔️
CL Closing * ✔️
S Surrendering * ✔️
Gentle Yoga
The key word for this type of yoga is "GENTLE". Think about slow moving, grounded asana. Typically without standing postures, planks, sun salutations, and postures that require a lot of effort. Gentle Yoga is a great starting point for beginner students as it helps them receive the benefits of a yoga practice without the struggle, enabling them to celebrate the success of their practice.
Gentle Yoga Class Description
A slow moving, grounding, releasing and through provoking class geared to stretch your body and soothe your mind. Signature: No standing postures, all grounded mat work.
Gentle Hatha Categories
PR Presencing * ✔️
W Warming ✔️ no standing
F Firing ✖️
B Balancing ✖️
G Grounding ✖️only the arm stretch
HO Heart Opening ✔️only gentle
CA Core Activating ✖️
REJ Rejuvenating ✔️
REL Releasing ✔️
CL Closing * ✔️
S Surrendering * ✔️
Left & Right Side Philosophy
Left Side / Feminine / Ida Nadi
Your left side is represented by your feminine energy
Slow
Soft
Spiritual
Emotional
Feeling
Intuitive
Knowing
Receiving
Being
Relationship to the self Heart entered Accepting
Forgiving
Reflective
Collaborative
Sensual
Kind
Gentle
Thoughtful
Generous
Positivity
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Weakness
Instability
Unable to let go of the past
Left hand in Buddhism represents wisdom and the wisdom of emptiness.
Shakti - responsible for the creation, maintenance and destruction fo the universe.
Ida Nadi - controls all mental processes as it transports prana to the nervous system, which calms the mind and relaxes the body. It is associated with introversion, feminine energy.
Right Side / Masculine / Pingala
Your right side is represented by your masculine energy
Fast
Movement
Logical
Stable
Predictable
Willpower
Clarity
Providing / doing Focus
Structured
Rules
Assertiveness
Determination
Decisiveness
Ability to move forward Future based
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Aggressive
Obstinance
Impulsivity
Recklessness
Right hand in Buddhism represents compassion or skillful means.
Shiva - steadfast, stable, peaceful, strong and totally unmoved with complete presence. Shiva represents the state of being unmoved by pain or suffering brought on by the external world. He is centered, grounded and compassionate.
Pingala Nadi - controls essential life processes and imparts vitality, efficiency and strength, extroversion, masculine energy.
Transition Postures
STANDING TO BELLY
Sun A - hi plank to Advasana (belly down savasana)
STANDING TO BACK
Sun A - downdog: step your feet through to seated and lay down on your back
STANDING TO SEATED
Sun A - downdog: step your feet through to seated in sukhasa (crosslegged or kneeling)
STANDING TO ALL FOURS
Sun A - downdog to all fours
BACK TO STANDING
Rock and roll to Tadasana (be mindful of disc issues)
Navasana to Utkatasana
SEATED TO STANDING
Navasana to Utkatasana
ALL FOURS TO STANDING
Downdog, step feet to hands, reach up, tadasana
INTERSTING YOGA FACT:
Why do yoga teachers tell us to roll to our right side when coming out of savasana?
Firstly, ancient yoga texts such as Hatha Yoga Pradipika don’t even mention a transition roll; the emphasis is on the savasana, “corpse” pose to remove tiredness and relax the body and mind.
Some say, although western science does not really give significance to this, that because our heart is on our left side, when we roll to our right side, our heart remains above our organs; which physically exerts less weight on our heart.
In India, the right side is considered as auspicious. It also represents the east and so rolling to the right or the rising sun is symbolic of asking for blessings of grace and bliss.
Some believe that the sympathetic (active) nervous system is thought to be associated with the right side of the body, and the theory is that by rolling to the right, the meridians associated with the sympathetic nervous system helps stimulate wakefulness when coming out of Savasana.
According to TCM, lying on the right opens up the left nostril, the left representing the cool Yin feminine side. So the corresponding opening of the cooling channel would keep the body in a state of calmness which gives a nice balance of energy to the body.
Teaching Verbiage
PR Presencing
The Presencing Category of every sequence is all about allowing your students to become present. Here are some verbiage suggestions that you can use (or edit as you wish) to begin to create a space of presence for your students. We call the presencing postures that we begin class with "Melting Postures". These are postures that we can allow our body to simply melt, meaning no effort. Such postures include: Child's Pose, Savasana and Reclined Pyramid Pose.
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Take a moment to connect to this now here moment. Remember you are now here or nowhere. The only difference is a space - what are you bringing to your space here and now?
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Generate your Ujjayi breath. Feel the cool air swirl in each nostril as you inhale…and feel the warm air swirl out. Use the phrase I AM to create your intention for your practice today. What way of being could you call in that would empower you to step into the most powerful version of yourself? Now align your intention with your breath. Inhale and see the words I AM, and as you exhale, really feel the word you chose. Let your intention be the focus of your practice today.
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Let yourself land in-between the four corners of your mat, there is nothing to do or think about other than to be present in this moment right now. Focus on this presence, how does your physical body feel? Allow all other thoughts to simply float in and out of your experience.
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Take a moment to connect to your physical body. Allow yourself to melt into your mat. Let gravity gently draw all of your bones, muscles and skin toward the earth. Do a body scan, and notice where you can bring even more softness into your physical body.
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Draw your attention to your thinking mind. Notice as your thoughts float in and out of your mind…. Now rather than focussing on your thoughts, notice the space in-between your thoughts…let this space be known as your sacred space, where pure love, acceptance, compassion and forgiveness is born…. From this sacred space, create your intention for your practice… Begin to generate your Ujjayi breath, and breathe your intention into every single cell of your body.
Child’s Pose / Balasana
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Gently massage your forehead into your mat, feel the connection to your thinking mind. What thoughts are present now-here
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Gently rock your head and massage your third eye into your mat, and begin to connect to your third eye energy, the energy of your intuition. As you allow your whole body to melt down, are you able to connect to your intuition here and how - are there any messages from your intuition - any ideas or insights that you have perhaps been seeking.
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Begin to activate your child’s pose by reaching your fingers forward. Gently press your hands into the floor and draw your armpits toward the earth…draw your sit bones toward your heals and breath deep into your upper back; the area of your heart energy; one of pure love and compassion. Allow this loving and compassionate energy to fill your entire being.
Savasana / Reclined Pyramid
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Close your eyes, separate your teeth and allow your tongue to float back toward your throat, allow this softness to rinse down your entire body.
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Let every exhale allow your back body to soften down into your mat. Swallow to relax your face, jaw and throat, and allow this softness to run down each arm, allowing each finger to curl naturally and continuing down your entire body…let every muscle and bone sink down into your mat.
Heart-bed
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Close your eyes, separate your teeth and allow your tongue to float back toward your throat, allow this softness to rinse down your entire body.
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Swallow to relax your face, jaw and throat, and allow this softness to run down each arm, allowing each finger to curl naturally.
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Let every exhale allow your back body to soften down into your <prop>, allow this softening to expand through your heart center. As you let the areas of your heart soften, physically, can you connect to the energy of your heart - how would you describe this energy?
Legs up
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Close your eyes, separate your teeth and allow your tongue to float back toward your throat, allow this softness to rinse down your entire body.
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Let every exhale allow your back body to soften down into your mat. Swallow to relax your face, jaw and throat, and allow this softness to run down each arm, allowing each finger to curl naturally and continuing down your entire body…let every muscle and bone of your back body sink down into your mat.
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Feel the lightness of your feet.
Supta baddha
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Close your eyes, separate your teeth and allow your tongue to float back toward your throat, allow this softness to rinse down your entire body.
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Let every exhale allow your back body to soften down into your mat. Swallow to relax your face, jaw and throat, and allow this softness to run down each arm, allowing each finger to curl naturally and continuing down your entire body…let every muscle and bone of your back body sink down into your mat.
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Feel the soles of your feet lightly press together.
Left & Right Side Teaching Verbiage
<left side>
"With your left ear on your mat, can you connect to your divine feminine wisdom and see if there is any information available for you here".
"Connect to your left side and embody the energy of softness and ease"
"Breathe into your left lung, as you do, release anything that stops you from loving yourself fully and completely.
I AM LOVING
I AM NURTURING
I AM STILL
I AM EASFUL
<right side>
"With your right ear on your mat, can you connect to your divine masculine wisdom and see if there is any information available for you here".
"Connect to your right side and embody the energy of strength, perhaps this strength can soften your physical, yet strengthen the connection to your spirit - whatever that means for you.”
"Breathe into your right lung, as you do, release anything that stops you from living your life fearlessly. Connect to your courage.
I AM STRONG
I AM COURAGEOUS
I AM FEARLESS
I AM STABLE
Anjali Mudra
"Bring your hands to Anjali mudra, in front of your heart center. This mudra unites your left and right sides energies, and helps foster a feeling of:
balance and ease"
strength and softness (sthira & sukha)"
love & courage"
empathy & detachment"
fearlessness & nurturing"
* Choose or create a point from both sides that aligns with your theme.