Invocation for a successful training together

Om.
May we both (teacher & student) be protected
May we both be nourished
May we work with full energy
May our studies together be filled with brilliance and be effective
May there never be ill-will between us
Om Peace Peace Peace

Om
saha navavatu
saha nau bhunaktu
saha viryam karavavahai
tejasvi navadhitamastu
ma vidvishavahai
om shanti shanti shanti

SHIVA TATTVA TEACHER TRAINING MANUAL

Table of Contents

Overview……………………………………………………………………...…..………………6
About Yoga London Teacher Training………………………………….……. 6
Group Rules……………………………………………………………………7
History & Philosophy………………….……………………………………………….………..8
What is Yoga……………………………………………………………..…….9
Atman (True Self)…………………………………………………………….10
Brahman (Universal Consciousness)……….…………………………10
Chitta Vritti Nhirodha…………………………………………...…….11
Yoga as a Health Management System……………………………………11

Yoga Techniques ………………………………………………….……………………………12

Five Main Ingredients of Vinyasa Flow Yoga …………...………………….13
Asana ..........................................................................................................13
Vinyasa……………………………………………………………………….13
Pranayama…………………………………………………………………..14
Bandha……………………………………………………………………….14
Drishti………………………………………………………………………..14
Asana – Physical Yoga Postures …………………………………………….16
How many asana are there? ....................................................................16
Overview of Class Components…………….……………………………..16
Vinyasa – Linking Poses in a Special Way….……………………………….18

1
 Origins……………………………………………………………………..18
Surya Namaskara Mantras ……..……………………………………18
Ode to Patanjali.……………….. ……………………………………...19
Pranayama – Breath Control..………………………………………………..20
Five Types of Prana…………………………………………………..20
Deep Abdominal Breathing…………………………………………..21
Full Yogic Breathing………………………………………………....21
Kapalabati…………………………………………………...……….21
Anuloma Viloma……………………………………………………...21
Sitkari/Sitali…………………………………………………………..22
Bramari……………………………………………………………….22
Bandhas – Energy Locks……………………………………………………..23
Mula Bandha…………………………………………………………23

2
 Uddiyana Bandha…………………………………………………….24
Jalandhara Bandha…………………………………………………..24
Drishti – Gaze………………………………………………………………..26
Nine Official Drishti…………………………………………………26
Benefits of Drishti……………………………………………………26
Developing a Personal Practice……………………………………………….28

3
Teaching Yoga……………………………………….………………………………………….30
Sequence A: Beginners Modified Primary………………………………31
Sequence B: Improvers Modified Primary………………………………32
Sequence C: Vinyasa FlowSequence…….……………………………….33
Suggested Reading List…………………………………………….……....…………………34
Sequence Sheet: Exam Sequence……………………………………..………………………

4
 [1]
Introduction: YogaLondon Teacher Training
Shiva Tattva Yoga offers a dynamic Vinyasa Flow training, incorporating elements from many yoga traditions.
Creative sequences are linked together using the art of vinyasa, to create a fluid, dance-like style. The joy of
movement is explored as it takes its essential journey of Movement into Stillness. The school was created to
bring the practice of yoga into students’ everyday lives; making yoga accessible to everybody no matter their
background, age or physical ability. It is a common turn of phrase that Yoga means Union, but many have
decided to understand unity as similarity. We believe that through the practice of yoga we can encourage
diversity, and help each student develop their own unique pathway.

We're not here to turn out cookie-cutter replicas of Confidence & Joy:
ourselves. Yoga is a personal practice, and both The joy of moving the body, hearing the breath and
your teaching and your practice should always setting free the voice are all things that free the
come from the heart. As you progress with your spirit.
practice you should look more and more like
yourself and less like anyone else. For this reason, Independence:
the school is based on the founding principle: Unity Yoga is a self-contained practice in which you need
in Diversity. nothing but your own commitment. Yoga can be taken
anywhere in the world for the rest of your life.
Yoga means different things to different people. To
some it is a physical practice that brings balance Change & Growth:
and ease to their body. For others, it is a body-mind Yoga has the possibility to change people's lives.
practice, bringing not only physical health benefits Each tiny improvement on the mat can reflect a
but also encouraging mental and emotional well- change in your life. Anything becomes possible.
being. For those who choose to see it in its full
glory, yoga is a practice for body, mind and spirit. Each student who becomes a teacher is responsible
It teaches us why we are here, what we should do for the future vision of yoga. The responsibility of
with our days, and where we are going. how yoga is perceived is tied in with the manner
and skill with which it is taught, and with the
Stretching back thousands of years, the integrity with which a yoga teacher lives. We hope
fundamentals of yoga have always stayed the same; the teacher’s life will be lived with authenticity,
but each generation brings a new slant relevant to truthfulness and joy.
their era. This evolution of the yoga tradition
should be celebrated. It is a living, breathing
philosophy that can foster:

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5
 Group Rules
In order to create a harmonious course we offer the following group rules:

Commitment to the Training:

 Please be ready to commence all lectures at the official start time. Being more than 15 minutes late will
count as an absence from that class.
 If (through extenuating circumstances) you are unable to attend a session or will be late, contact the
course leader via telephone. If there is no answer, a message must be left on the voicemail.
 Certification cannot be given until all hours are complete. Any classes missed will need to be deferred
 or taken privately, and both options incur a charge.
 Written homework counts towards certification on the training. Please submit all homework by the
scheduled deadlines, including journals and observations.

The Centre:
 Please abide by the rules of the centre in which you are training, and conduct yourself harmoniously
with the people you meet there.
 It is the student’s responsibility to keep the studio clean, including clearing wrappers, cups and crumbs
 after lunch.
  Shoes should be removed at the door, and all belongings neatly stowed.
  Store all yoga equipment in the relevant places at the end of each training day.
  Only leave designated items overnight at the studio.
 Refrain from bringing pungent foods into the studio space.

Equipment & Handouts:

 Please look after your Teacher Training Manual and write your name in all of your set texts. Lost
manuals may be replaced at a cost of £20 (subject to availability).
 Refrain from using any of the electronic equipment located in the space without direct permission from
the course leader.
 All handouts should be downloaded from the student portal.

Conduct:
 Both speaking and listening are key skills for a yoga teacher. Encourage group discussion by actively
 participating in debates and giving others time to talk.
  During all classes please turn off your mobile phone.
 Developing a daily yoga practice is crucial. It is the student’s responsibility to practice the techniques
they have been shown between training weekends. If you are struggling, ask your course leader for
guidance.

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6
 History &
Philosophy

7
 [1]
What is Yoga?

“A school of Hindu philosophy advocating and prescribing a course of physical and mental disciplines
for attaining liberation from the material world and union of the self with the
Supreme Being or ultimate principle.”
Dictionary.com

“A set of physical and mental exercises... which is intended to give control over the body and mind.”
Cambridge Dictionary

The word Yoga comes from the Sanskrit root ‘yuj’, meaning "to yoke" or "to harness". This term is open to a
great deal of interpretation and has changed in meaning through time. It is often considered to be the union of
body, mind and spirit/soul. Some branches of yoga philosophy regard it to be the union of the True Self with
The Supreme (in the form of a God or Universal Consciousness).

1. Is yoga a religion, a philosophy, Is yoga a religion? Although born out of the

or a science? Brahminical (Hindu) tradition, there is no
requirement to believe in one particular deity. In
Many people are justifiably confused as to whether fact, you need not have any religion at all to be a
yoga is a religion, a philosophy, or a science. yogi/yogini. Many religions are based on the notion
Indeed, many are confused as to what these terms of faith. Yoga is instead based on experience. You
really mean. may simply follow the yogic path and experience
the results yourself. It should be noticed however
Is yoga a philosophy? Philosophy is not something that faith in the yoga practices, and in oneself, is
that you ‘learn’, but something that you mentally necessary.
‘do’. Philosophy asks you to engage in a debate and
to use logical arguments to reach a conclusion (or Is yoga a science? Science follows objective and
not!). While there are definitely philosophical repeatable processes to draw empirical results. As
schools and questions in the yoga tradition, yoga is yoga is a process that goes on within (or perhaps
not a theoretical concept to think about. This is why even beyond) the mind, it is difficult to put it to
yoga cannot be learnt from a book. Yoga is 99% such tests. However, the are some people who draw
practice, 1% theory. parallels between yoga and science, stating, "Just
like science says experiment, yoga says experience.

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8
Experiment and experience are the same; just their So who/what is your True Self?
directions are different. Experiment is something By identifying with the body, emotions and
you can do outside; experience is something you thoughts, we create a concept of ourselves as
can do inside. Experience is an inside experiment." separate from anyone/anything else. From ideas
(OSHO, Yoga). such as my hand, my strength/weakness, my
house/car, and my freedom/happiness, we develop
Yoga is a method for being here now. The the notion of 'separateness'; and from these
practice is a way to encounter the reality of the concepts of ‘my’, a feeling of suffering develops.
present ‘just as it is’. You’ll notice that the mind is
always dreaming about the future. It cannot enjoy As you start peeling away these layers of
today as it is constantly seeing the faults of the ownership, who or what is left? Can you define
present and dreams about a better tomorrow. But yourself without clinging to notions of the body and
when tomorrow comes it is no longer tomorrow, it the mind? This ‘True Self’ is what you are trying to
becomes 'today'! The whole cycle begins again. discover through your yoga practice.
Yoga teaches us to live in the present.
3. Universal Consciousness (Brahman)
2. The True Self (Atman)
According to Vedantic philosophy, Brahman is the
To some, yoga is the challenge of discovering your ‘Absolute Truth’ or ‘Universal Consciousness’
True Self (atman). What is the truth that underlies which is the basis of everything. It is eternal,
and pervades everything about you? What is real infinite and unchanging. Brahman is not a material
and unchanging? We can begin by looking at what reality, but rather a spiritual reality.
you are not:
“We all arise from Brahman, abide in it, and must
Is the body your True Self? eventually return to it. All the endless and
According to some yogic philosophy, we are all in a innumerable universes are nothing but waves on the
state of delusion (maya). We wrongly identify our sea of this infinite being.”
bodies as being part of our True Self. When we -David Frawley, Yoga & Ayurveda
look at our body, we think of ‘my’ hair or ‘my’
hand. But if we were to chop off our hair, or even In different Hindu religions and philosophical
our hand, would we be any less of a person? Yoga schools, this Universal Consciousness is given
teaches us to break through this delusion; to see the different names (e.g. in Samkhya there is a similar
body like an item of clothing that we are wearing, concept called Purusha).
and to search out who that entity saying ‘my’ is.
If Brahman exists in everything it must also exist
Is the mind your True Self? within us. When referring to the Brahman that is
Many people will identify with their mind. within an individual, it is known as Atman. This
However, the thoughts and emotions that you feel does not mean that it is separate from Brahman.
are constantly changing. They are the product of Brahman and Atman are essentially two ways of
situations that you experience and the environment looking at the same thing, either universally or
that surrounds you. Both emotions and thoughts are within an individual.
phenomenon that you experience, so who/what is
feeling them? The method that is prescribed to discover (or
become aware of) the Atman that resides in each
individual, is to still the body and mind. When this

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9
is achieved the Atman that resides within will shine with age. A simple, daily yoga practice will keep all
through. This is extremely simple as a theoretical of the joints supple, the muscles long, and will ward
concept, but in reality is a huge challenge. This is off degenerative conditions. Asana also works on
the goal behind Yoga. the internal body. As the body is bent and stretched,
it exerts an influence on all of the organs as well as
4. Chitta Vritti Nirodha the cardiovascular, endocrine and nervous systems.
The organs are massaged, the cardiovascular system
“The restraint of the modifications of the oxygenated and nervous system stimulated, to name
mind stuff is yoga.” only a few actions. In this way, yoga is a health
Patanjali, The Yoga Sutras 1:2 management system.
Translation by Swami Satchidananda
Finally, the use of breathing exercises (pranayama)
Chitta: Mind Stuff and mental focus (Dharana) helps to calm and
Vritti: Modifications or Thoughts soothe the mind. In an age of constant stimulation
Nirodhah: Restraint and action, these practices offer a welcome break.
For many people, these will also be the most
According to the sage Patanjali, the channeling (or difficult techniques to master.
focusing) of the fluctuating mind is yoga. If we can
bring both the body and the mind to stillness, then
we have the possibility to see the True Self. When
we realise this True Self we have reached
enlightenment (Samadhi). Test Yourself
The theory of yoga is very simple, but in practice it 1. In one sentence answer the question: What
takes great discipline to achieve. Through all your is Yoga?
endeavours in yoga, it is important to remember
that there is nothing to be overwhelmed by, and 2. Define the terms Atman and Brahman.
nothing to fail at. You can’t lose your Atman. That
ultimate reality is always inside of you, and it is 3. Define the terms ‘religion’, ‘philosophy’
perfect just as it is. You just need to realise it. and ‘science’.

5. Yoga as a Health Management System 4. How can yoga be used to create and
maintain physical health?
The Hatha yoga techniques that have been
developed offer tangible benefits to everyone,
regardless of whether the student has any spiritual
aspirations. On the physical and mental levels, yoga
is about balance: balancing the left and right side of
the body, the work of the internal systems, the
emotions, and the thoughts. It is through the yoga
techniques that we can develop harmony in the
body.

Physical yoga poses (asana) keep an overall

mobility in the body that would otherwise stiffen up

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 Yoga
Techniques

11
 [1]
The Five Main Ingredients of Vinyasa Flow Yoga
Vinyasa: Literally translated Vinyasa means ‘to place in a special way’. In the context of asana practice it
means linking movement with the breath.

Ashtanga Vinyasa: A system of yoga popularised by Sri K Pattabhi Jois. There are six practices or ‘series’ in
the Ashtanga Vinyasa system. Each series follows a set sequence of poses that are never altered. Once all poses
from a series have been mastered the practitioner may move onto the next series.

Vinyasa Flow Yoga: A modern style of yoga derived from the Ashtanga Vinyasa, Iyengar and Viniyoga
systems. The sun salutations and linking of poses through Vinyasa is retained; however the order of poses is
open to change. Poses from any series may be offered at any time.

There are five main ingredients that make up while other days everything is a struggle. The key is
Vinyasa Flow yoga: asana (poses), vinyasa (linking not to be discouraged by this and to keep working
or flow), pranayama (breath), bandha (energy on the inner ‘feeling’ of the pose rather than what
locks), and drishti (gaze). Each of these ingredients the pose looks like on the outside.
must be used together, and in the correct way, in
order to develop true Vinyasa Flow. 2. Vinyasa

1. Asana Vi translates as "in a special way" and Nyasa as "to

place". In the context of Vinyasa Flow Yoga it
Asana means ‘posture’ or ‘seat’. The asanas are the refers to the specific sequence of poses that is
many postures you contort the body into during a performed between each asana.
yoga class. But it is worth remembering the early
definition of asana made by the father of Classical Unlike other forms of yoga, both Ashtanga Vinyasa
Yoga, Patanjali. He stated, ‘Sthira Sukham and Vinyasa Flow place importance on the way in
Asanam’, which translates as ‘Asana is a steady, which poses are linked together. By choreographing
comfortable posture’ (The Yoga Sutras of Patanjali movement with breath the whole practice becomes
- Book 2, 46). Comfort and steadiness are vital in a moving meditation. There is no time to adjust the
every practice. clothes or hair, or to check the time. Each asana
develops into the next, with breath acting as the
It is also important to remember that the asanas guide throughout.
aren’t the goal of yoga. They work to keep the body
in optimal health, and to facilitate meditation. Some
days you may find that the asanas come easily,

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12
The performance of Vinyasa also creates heat in the left running on empty. You may feel irritable or
body, allowing the practitioner to move deeper into lack of concentration (just like when you're
each asana. hungry).

3. Pranayama 4. Bandhas

While practising physical yoga the type of breath Bandhas can be considered the intelligence of the
used is called Ujjayi breath. Ujjayi (victorious practice. The three bandhas or “locks” are called:
breath) is a heating breath which warms the whole
body. Mula Bandha
Uddiyana Bandha
There is a direct link between the breath and the Jalandhara Bandha
mind. When the mind is calm the breath remains
steady and peaceful. When the mind becomes These locks help guide energy (prana) through the
agitated the breath begins to change pace and body. They also work as vital cues for correcting
rhythm. It is not only the state of mind that affects alignment in physical yoga postures (asana). The
the breath, but also the breath that can influence the application of bandhas during asana practice can
state of mind. help the practitioner balance in standing postures,
find stability in inversions and maintain energy
Method: Ujjayi breath during seated poses.
Ujjayi breath is practiced with the mouth closed and
the air moving in and out through the nostrils. As 5. Drishti
you breathe a soft hissing sound is created in the
throat. The nostrils, jaw and throat remain soft The final main ingredient to the practice is the focal
throughout and the breath is equally metered on the point of the eyes known as drishti. It is used to
in and out breath. create mental focus in the class/practice. There is a
specific gaze in each pose and a total of 9 different
During your practice retrain yourself to listen to the placements of the gaze during asana practice.
breath, so that you can drown out the internal
dialogue. On each inhale hear the sound "so" and Method: Each pose has its own official gazing spot.
on each exhalation hear the sound "hum." Get into the pose and then direct your eyes towards
the desired spot. You should never strain your eyes
Each day, when you start your practice, work on to look in the 'correct place'. If you can't turn your
stretching the breath first. Stretching out the head and eyes to that place with ease, then send
physical body can follow. your eyes in that general direction. Don't stare
ferociously - keep the gaze soft.
Benefits of Ujjayi Breath
 This breath creates heat in the body. It works to
detoxify the body with an internal fire (unlike
 Bikram Yoga which heats from the outside). Test Yourself
 This breath quiets the thinking mind.
 The focus is brought into the present moment. 1. What are the five main ingredients of
 Breath is the food of the spirit. It nourishes the Vinyasa Yoga?
body and the mind. If you miss sessions from
your six day practice you starve yourself and are

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13
2. What is the difference between Ashtanga
Yoga, Ashtanga Vinyasa Yoga, and Vinyasa
Flow Yoga?

3. Give two benefits of performing Vinyasa

4. What type of breath is used during your

yoga (asana) practice?

5. What is a Bandha and how many are there?

6. What is Drishti and how many are there?

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 [2]
Asana - Physical Yoga Postures
Asana was at first a simple seated position for meditation. All of the early texts on yoga actually define asana as
the platform on which the practitioner should sit. When various 'asana' positions first began being described
they were all meditative poses (e.g. padmasana, siddhasana).

It was only with the development of Tantra Yoga that different physical postures began to be developed. In
Tantra the body is viewed as a divine temple, and as such asana were developed both to prolong the life of the
body and to develop the life energy (prana).

Hatha Yoga, which developed out of Tantra, went on to outline these diverse asana, most notably in the text
‘Hatha Yoga Pradipika’ by Svatmarama (approx. 1450AD).

1. How Many Asanas Are There? Vinyasa, Viniyoga, and Iyengar but the outcomes
are very different. If you compare the styles of the
The ancient Goraksha-Paddhati states that there are leading Vinyasa Flow teachers you’ll discover
an astounding 8,400,000 different asana – one for unique styles for each (e.g. Baron Baptiste, Seane
every creature on Earth. It is commonly taught that Corn and Shiva Rea). Appropriate poses can be
there are 84 traditional yoga postures; however picked from any of the series as well as other yoga
hundreds of new variations exist. traditions.

The Traditional Ashtanga Vinyasa System 2. Overview of Class Components

In traditional Ashtanga Vinyasa Yoga practice, a
student works their way through six series (almost Surya Namaskara
like martial arts ‘belts’). These are specific class Classes begin with the repetition of sun salutations
sequences that remain virtually the same (Surya Namaskara) which develop heat in the body.
worldwide. The sun salutations, standing sequence These are then repeated throughout the class in the
and finishing sequence stays the same throughout form of ‘Vinyasa’. Both Surya Namaskara and
the six different series. As you progress, it is the Vinyasa shall be looked at in detail in the next
seated portion that is developed. chapter.

The Modern Vinyasa Flow System Standing Section

The Vinyasa Flow system uses the same ingredients The traditional Ashtanga Vinyasa standing sequence
as traditional Ashtanga Vinyasa, but allows the is comprised of 19 poses. These poses remain the
teacher to create their own sequencing. Vinyasa same no matter which series of Ashtanga Vinyasa
Flow is rooted in the techniques of Ashtanga Yoga you happen to be practising. As the

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15
practitioner becomes more and more familiar with quiet the mind. It requires a lot of stamina to
the sequence the active, thinking mind can switch perform these poses at the very end of a long asana
off and the sequence becomes a moving meditation. practice, which typifies the challenging Ashtanga
Vinyasa style.
Standing poses in Ashtanga Vinyasa yoga are
sequenced after the sun salutations and before the Every practice ends in savasana (corpse pose) to
seated poses. These poses continue to build both allow the body full rest. Without this rest energy
heat and flexibility in body, which allows the levels are depleted and the practitioner is left
practitioner to move safely through the deep seated feeling tired and irritable. With proper savasana,
poses which follow. The standing poses are both the body and mind are restored, and lightness
challenging as they demand both balance and fills the body.
strength in the legs.

Each pose in the standing sequence is traditionally

held for 5 counts or breaths. You may find your Test Yourself
breath to be faster or slower than this count, in
which case you should alter the number of breaths 1. What are the four main sections of a
you take accordingly (3 breaths if you breath slowly
Vinyasa Yoga class?
or 7/8 breaths if you breathe more quickly). It is
more important to spend the same amount of time 2. What are the benefits of performing
on each side in a pose, than to stay for a specific standing poses?
number of breaths.
3. What are the benefits of doing seated poses?
Seated Section
The seated section of a class offers the chance to 4. Why do we do corpse pose (savasana) at the
work deeply on flexibility without the added
end of a class?
difficulty of balance. Seated poses allow students to
work with a greater awareness of alignment and
with more stability. Energy is increased through the
use of strength poses and vinyasa.

In the primary series there are 31 seated poses

sequenced in such away that they both
counterbalance and develop on the one before. The
primary series focuses on forward folds which are
therapeutic, earning it the name Yoga Chikitsa
(yoga therapy). In the second/intermediate series
the focus moves to back-bending, working on the
spinal column and nervous system. The 41 seated
poses of the second series are known as Nadi
Shodhana (nerve cleansing).

Finishing Section
The finishing sequence offers the largest back and
forward bends as well as a sequence of inversions to

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 [3]
Vinyasa – Linking Poses in a ‘Special Way’
“Come into a standing position facing the rising sun.
For a few moments stand steadily.
Visualise the rising sun within you.
Become aware of the energy of the rising sun.
The source of light, and warmth and vitality.
And be aware of the sun as a symbol of the
Emerging spiritual consciousness within you.”

In the context of Vinyasa Flow Yoga, ‘Vinyasa’ is based on the Sun Salutation (Surya Namaskara).

1. Origins The vinyasa-based yoga styles take this further and

add in whole/half sun salutations between all asana
The word Surya means ‘Sun’ and Namaskara means in the yoga practice. This keeps the energy and
‘Salutation’ or ‘Obeisance’. The ancient Vedic texts vitality running through the entire yoga practice.
speak of the sun as the source of life. Many rituals
were based around worshipping the sun and it could 2. Surya Namaskara Mantras
be from these rituals that surya namaskara evolved.
However, there is a lot of disagreement over how old In the Satyananda tradition there are specific
the sun salutations really are. Many believe that the mantras for each of the positions of the sun
vinyasa style of surya namaskara is no more than a salutation. They are known as the 12 names of the
few hundred years old and there is certainly no sun:
mention of them in the Hatha Yoga Pradapika.
Om mitraya namah
The sun is linked with pingala nadi and its Salutations to the friend of all
associated energy – rajas, activity and masculinity. Om ravayé namah
The sun salutations are said to work on this nadi, Salutations to the shining one
bringing balance to your energy levels and vitality Om suryaya namah
into your day. Salutations to he who induces activity
Om bhanavé namah
The sequence is traditionally performed at sunrise Salutations to he who illumines
facing the rising sun. The sun salutations are the Om khagaya namah
perfect yoga sequence to start the day. They remove Salutations to he who moves quickly through the sky
fatigue from the body, loosen all of the major Om pushné namah
muscles and joints, and expand the breath. Salutations to he who gives strength

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17
 Om hiranyagarbhaya namah Vande gurunam charanaravinde
Salutations to the golden cosmic self Sandarsita svatmasukhava bodhe
Om marichayé namah Nihsreyase jangalikayamane Samsara
Salutations to the lord of the dawn halahala mohasantyai Abahu
Om adityaya namah purusakaram Sankhacakrasi dharinam
Salutations to the son of Aditi, the cosmic mother Sahasra sirasam svetam Pranamami
Om savitré namah patanjalim Om
Salutations to Lord of Creation.
Om arkaya namah Translation
Salutations to he who is fit to be praised
Om bhaskaraya namah I bow to the lotus feet of the guru Who
Salutations to he who leads to enlightenment awakens insight into the happiness of pure
Being,
3. The Practice Who is the final refuge, the jungle physician, Who
eliminates the delusion caused by the poisonous
The key elements of the sun salutations are the five herb of samsara [conditioned existence]. I
main ingredients of Vinyasa yoga (asana, prostrate before the sage Patanjali who has
pranayama, bandhas, drishti and vinyasa). This is thousands of radiant, white heads
why sun salutations are pivotal to your the daily [in his form as the divine serpent, Ananta]
practice. Through the systematic sequencing of And who has, as far as his arms, assumed the form
both the sun salutation versions (A and B) each of a man holding a conch shell [divine sound],
pose works to counteract the one before it, creating A wheel [discus of light, representing infinite
harmony in the body. time] And a sword [discrimination]. Om

4. Ode to Patanjali

Before commencing Surya Namaskara in a

traditional Ashtanga Vinyasa yoga class, the
teacher will lead the students through a Sanskrit
chant. This chant honours the teachers who passed
down the ancient yoga wisdom. On a practical level
the chant marks a decisive start to the class - the
end of general day to day activities and the start of
your yoga practice. By closing your eyes and
feeling the vibrations of the chanting, you can
prepare yourself mentally for the class to come.

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 [4]
Pranayama – Breath Control
Prana is often taken to mean “energy” but this definition does not quite do justice to the word. In Hindu
tradition, prana is the life sustaining force which pervades not only all living organisms but the whole universe.
It can be likened to the concept of chi in traditional Chinese medicine. When doing a yoga class each asana
(posture) is designed to promote the flow of prana.

Prana is associated with breathing in and out; however, air itself is not prana. It is rather that breathing can be
used to focus and control the life energy as part of a spiritual practice. That is why the breathing practices in
yoga are called pranayama. You're using your breath, but you’re actually controlling the flow of energy. This
flow of prana is not located in the physical body, but in the more subtle ‘astral body’.

1. Types of Prana: Samana Vayu: Spirals inwards. Governs the

process of digestion to include the digestion of
Prana can be subdivided into five types: prana, food, air and emotional/mental experience. Samana
apana, udana, samana and vyana. The way in vayu governs the navel area.
which prana is categorized is dependent upon its
movement and direction. Vyana Vayu: Spirals outwards. Governs the
process of circulation to include the circulation of
Prana Vayu: Moves inwards. Governs the process blood/oxygen, food, water and thoughts. Vyana
of reception; not only of food, drink and air, but vayu governs the heart and lungs.
also sensory input. Prana vayu governs the area of
the head. It should be remembered that prana is like wind; we
can feel its effects, but we cannot hold onto it or put
Apana Vayu: Moves downwards. Governs the it in a box. However we can become aware of its
process of elimination; not only of urine, faeces, flow, where it is moving and the direction in which
semen and menstrual flow, but also of negative it is going.
mental and emotional experience. Apana vayu
governs the lower abdomen. 2. Pranayama

Udana Vayu: Moves upwards. Governs the Pranayama consists of specific breathing techniques
processes of speech and expression. Allows for or exercises that encourage the absorption of prana
growth, effort and enthusiasm. Udana vayu governs into the body’s subtle energy channels (nadis) and
the neck and throat. energy centres (chakras). It is important to
remember that just as there are different styles of
asana there are different styles of pranayama.

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Listed are a simple preparation and pranayama Technique 3: Kapalabati
techniques along with their benefits:
Benefits: Good for cleansing the lungs of stale air
Technique 1: Deep Abdominal Breathing and toxins. A stimulating exercise that purifies the
nasal passages bronchial tubes and lungs,
Benefits: Deep abdominal breathing brings air to eliminates excess carbon dioxide bringing an
the lowest and largest part of the lungs. Breathing is invigorating fresh supply of oxygen into the blood
slow and deep, and proper use is made of the stream and to the body tissues and brain hence the
diaphragm. name ‘Kapalabathi’ means ‘Shining Skull’.

Method: Direct the breath down into the abdominal Method: Sitting cross-legged with a straight spine
area. Inhale into the abdomen so that it rises like a shoulders back and relaxed and the eyes closed.
balloon for 3-4 slow counts (about 1 second per Take a couple of full yogic breaths and then begin a
count) exhale so that the abdominal muscles pumping breath through the nostrils rhythmically
contract towards the lower back for 3-4 counts. The contracting the lower abdomen quickly and sharply
breath should be rhythmical and comfortable. with the exhalation and relaxing the abdomen for a
passive inhalation.
Technique 2: Full Yogic Breathing
Each active exhalation should be as short and sharp
Benefits: In the Full Yogic Breath the inhalation as possible; the lower abdomen is drawn in as the
happens in three stages. First the diaphragm moves air pushes out. Each inhalation is passive, noiseless
downward drawing air into the lowest part of the and effortless as the abdomen relaxes.
lungs. Then the intercostal muscles expand the
ribcage and pull air into the middle part of the After pumping the breath for between 30-100
lungs. Lastly the air comes into the upper part of counts take a few full yogic breaths. Practice three
the chest, this is called clavicular breathing. to five rounds in a session, increasing the number of
pumps only so far as feels comfortable.
Method: Sit in a comfortable cross-legged position
with the spine straight and the eyes closed. Whilst Technique 4: Anuloma Viloma/Nadi Shodhana
you are learning this breathing technique keep one
hand placed on the abdomen and the other on the Benefits: Alternate nostril breathing corrects any
ribcage, (once you are more comfortable with the negative habits of shallow breathing. It helps to
practice you can keep the hands on the knees). balance how we use the two sides of the brain - the
logical left side and the creative right side - as well
Inhale slowly and feel the abdomen expanding like as having a balancing effect on the energy system.
a balloon, the hand on the abdomen will push out. It prepares the practitioner for more advanced
Then draw the breath into the chest and feel the pranayama practices and meditation.
ribcage expand. Breathe right up into the clavicles
filling the lungs to their full capacity. Exhale slowly Method: Sitting cross-legged with a straight spine
right down to the base of the spine. Inhale and shoulders back and relaxed and the eyes closed.
exhale with control for 6-8 slow counts. Bring the right hand is in Vishnu Mudra with the
index and middle fingers tucked into the palm of
the hand.

 Exhale fully through both nostrils to begin.

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 Keeping the right hand in Vishnu Mudra bring
the right thumb to close the right nostril and
inhale deeply through the left nostril to the
count of 4.
 Pinch both nostrils with the thumb and ring and
then release the thumb and exhale fully through
the right nostril to the count of 8.
 Inhale through the right nostril to the count of 4.
 Pinch both nostrils again, and immediately
exhale through the left nostril for the count of 8.

This is one round of Anuloma Viloma. Repeat for

8-12 rounds.

Technique 5: Sitkari & Sitali

Benefits: Cools the system and reduces acidity in

the body.

Sitkari - Method: The tip of the tongue touches the

upper palate. Inhale through the tongue slowly and
deeply. Close the mouth release the tongue and
exhale slowly through both nostrils.

Sitali - Method: Fold the tongue into a tube and

poke it out the mouth. Inhale slowly through the
tongue tube. Release the tongue close the lips and
exhale slowly through both nostrils.

Technique 6: Bramari (humming breath)

Benefits: Vocal chords and throat muscles are

strengthened and toned, the voice becomes sweet
and a meditative state is induced.

Method: Inhale slowly through the nose to prepare.

Exhale with a long slow hum for as long as you can
and repeat. Practice about 10 rounds.

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 [5]
Bandhas –Energy Locks
“Jalandhara Bandha, Uddiyana Bandha and Moola Bandha are situated respectively in the throat, abdomen
and perineum If their duration can be increased then where is the fear of death?” Yogataravali (Sutra 5, Sri
Adi Shankaracharya)

The Sanskrit word ‘bandha’ means to lock, bind or tighten. Bandha is therefore an action; a method of
redirecting and guiding energy through the body. It is useful to think of the bandhas as valves rather than locks
(like in veins), ensuring the flow of energy is directed in the right way.

1. The Three Bandhas 2. Mula Bandha - Root Lock

1. Jalandhara Bandha – Stops upward moving “By contracting the perineum the downward
energy (Prana) escaping from the upper body moving Apana Vayu is forced to go upwards. Yogis
call this Moola bandha.”
2. Uddiyana Bandha – Moves energy upwards
through the body - Hatha Yoga Pradipika (Chapter 3, Verse 62)

3. Mula Bandha – Stops downward moving energy The action of mula bandha is a contraction of the
(Apana) escaping from the lower body and redirects space between the genitals and the anus. It is not a
it upwards. contraction of the whole pelvic floor, nor should it
involve any contraction of the anus itself.
A Fourth Bandha?
There is a fourth bandha called Maha Bandha (or During an asana class, mula bandha may be
maha mudra), which is a combination of all three performed constantly, or increased with each
bandhas performed at the same time. Just like a exhale. It may also be held in constant, light
dam in a river, the use of maha bandha builds up contraction when there is a need for a sense of lift
energy. It is when you release maha bandha that the (during balances) or flight (during jumps).
energy flows.
Mula bandha is a great tool for being present in
The Hatha Yoga Pradapika states: your practice. It cannot be performed
unconsciously. As soon as your mind wanders you
“For one who practices maha mudra, there is loose mula bandha.
nothing wholesome or unwholesome. Anything can
be consumed; even the deadliest of poisons is By using mula bandha you automatically activate
digested like nectar.” (Chapter 3, Verse 16). uddiyana bandha in lower abdomen, which keeps

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the lower abdomen taut and the breath in the During an asana class a subtler version of uddiyana
ribcage. bandha is used. There is still a sense of lift and of
drawing the lower abdomen inwards, however the
Use in Asana: breath should not be held. The diaphragm and
Every time you breathe out in the yoga class you ribcage should be allowed to move freely with the
lift mula bandha. It is especially useful to use mula breath, while the lower abdomen remains still.
bandha during the seated poses as it stops energy
dissipating down into the floor. Janu Sirsasana B Use in Asana:
works directly on mula bandha. This bandha is widely used throughout an asana
class. It is especially useful during balance poses,
Benefits: inversions (including partial inversions such as
The use of mula bandha regulates the uro-genital downward dog) and when moving through a
and excretory systems. It relieves constipation and vinyasa.
piles, can minimise depression, and aids sexual
restraint (bramacharya). Benefits:
Uddiyana bandha can relieve stomach disorders
Contraindications: such as constipation and indigestion. By performing
The use of mula bandha can cause hyperactivity. It this bandha you remove fatigue and reduce tension
can also feel counter-intuitive for women to use in the body. There is also an improvement of
mula bandha during their menstrual cycle. circulation.

2. Uddiyana Bandha - Abdominal/Upward Contraindications:

Flying Lock This bandha is not to be practiced during
pregnancy. Conditions such as high blood pressure,
“Draw the belly backward and the naval upward. heart disease, stomach ulcers, glaucoma and hernia
This uddiyana bandha is surely the lion that kills can be exacerbated through full uddiyana bandha
the elephant of death. kriya.

One who constantly practices uddiyana as 3. Jalandhara Bandha - Throat lock

described by a guru until it is natural becomes
young, even if old.” “After contracting the throat, place the chin firmly
- on the heart. This is jalandhara bandha. It destroys
- Hatha Yoga Pradipika (Chapter 3, Verses 57-58) old age and death.

This practice is known as the ‘upward flying It binds the web of nadis and halts the downward
bandha’ as it redirects energy upwards. In the full course of the water of the sky. Thus jalandhara
physical practice the abdominal muscles, organs bandha. It destroys the flood of maladies of the
and diaphragm are pulled inwards and upwards. throat.”
This action is performed along with complete
exhale retention and jalandhara bandha. In this way - Hatha Yoga Pradipika (Chapter 3, Verses 70-71)
the abdominal pressure allows the belly to become
completely concave. This is known as uddiyana This bandha is performed by drawing the chin and
bandha kriya. chest together. It is important to think of moving the
chin and chest towards each other, rather than just
dropping the head down. The chin should be in line

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with the centre of the chest. This bandha is typically
performed during pranayama breath retention.

Use in Asana:
Jalandhara bandha is more often used during
pranayama exercises than in asana class. It does
appear spontaneously during shoulderstand
(sarvangasana); and it is utilised in staff pose
(dandasana) in the form of maha mudra.
Traditionally it is also used in every seated forward
fold.

Benefits:
Jalandhara bandha regulates the circulatory and
respiratory systems. Stress, anger and anxiety are
greatly reduced and both the thyroid and
metabolism are balanced.

Contraindications:
People with high blood pressure, vertigo, heart
disease or cervical spondylosis ('wear and tear' of
the vertebrae/discs in the neck) should take care
practicing Jalandhara bandha.

Test Yourself
1. What is a bandha?

2. Name the three bandhas and their locations.

3. Describe the fourth bandha.

4. Give two reasons for using the bandhas during an

asana class.

5. When do you use mula bandha?

6. When do you use uddiyana bandha?

7. When do you use jalandhara bandha?

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 [6]
Drishti - Gaze
Drishti is one of the five main ingredients of Ashtanga Vinyasa yoga. When directly translated drishti means
‘Vision’. In terms of your yoga practice it is an outward focal point for an inward gaze.

Drishti is a technique for seeing the world as it really is. The gaze should be directed on specific points, but the
focus should be soft. The mind can then be directed inwards to the internal feel of each pose. In this way drishti
is a method of developing sense withdrawal (pratyahara). It should be remembered that as seeing the actual
drishti point is unimportant - this technique is even to be used by practitioners who are blind.

Should the eyes be open or closed during asana? Tip of the nose
It is best to keep the eyes open during asana
practice. When the eyes close it is easy to become The navel
lost in a day dream or incessant thoughts. But the
gaze should not be left to wonder around, checking The hand
out who is 'best' in a pose or looking for the clock.
By focusing the eyes on specific drishti points in The toes
each pose you focus both the outward gaze and the
mind. The thumbs

On some occasions it is useful to close the eyes Up to the sky

during asana practice. If you notice that students are
getting competitive in seated poses it can help them Far to the right
focus on their own practice. It could also be used to
add difficulty in standing poses. Most often it is Far to the left
employed at the beginning of a class in order to
make the ears more receptive. Between the eyebrows

1. Traditional Drishti 2. Benefits of drishti

Every asana from the Ashtanga Vinyasa system has There are a number of benefits to utilising drishti
a prescribed drishti. As you move from pose to pose within an asana practice, including:
you're constantly changing the gaze, but
consciously. In total there are nine different looking  A holiday for the mind - most of our daily life is
places, as listed below: spent constantly analyzing our surroundings;

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 searching out and being ready for any danger
that may arise.

 Relieves repetitive strain – for students who are

constantly looking at a computer screen it
exercises the eyeballs by focusing both in
different directions and at different distances.

 Aids balance - The walls, floor and ceiling can
be used as reference points to keep balance and
alignment.

 Reduces identification with the body – In many
gym settings a mirror will span a whole wall.
Using drishti can help students remove the
focus from the outer image of their body.

Test Yourself
1. What does the term drishti mean?

2. Give three benefits of using drishti

3. In what situations might you ask students to close

their eyes?

4. Name the nine traditional drishti.

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 [6]
Developing a Personal Practice
“The hatha yogi should… practice in a place the length of a bow (one and a half metres), where there is no
hazard of rocks, fire or water.” Hatha Yoga Pradipika

One of the best things about asana practice is that it can be done anywhere and at any time. There is no need for
a lot of equipment, for specialist clothes or for expensive membership to a club. All that is required is the
discipline of a consistent practice.

1. Optimal time for your personal practice should not deter the student from practising that
day.
Traditionally asana practice is done at sunrise
and/or sunset. These times are considered optimal Common times for yoga practice are:
for asana practice as they bridge the stillness of  Within 60 minutes of waking
night (tamas, inertia, heaviness, rest) and the  Lunch hour (before eating)
activity of day (rajas, buzzing activity, and  To transition from work to evening
lightness). While these are the optimal times for
practice, it is more important to find a practical time Asana practice is traditionally done six days a week
that will work for you; and that you can do daily. (Saturdays off), with an additional day off for new
and full moon. Female practitioners may also
A morning practice can wake up the mind and set a choose to take one or two days off during
rhythm for the day. The mind tends to be more menstruation.
receptive and alert in the morning, but the body can
be more stiff and lethargic. During afternoon and 2. Optimal environment for
evening practices you may find that the body is your personal practice
suppler, however the mind may be easily distracted
by the events of the day or fatigued and ready to  Quiet (phone off the hook, no people to disturb
switch off. you).
 Clean (room free from clutter and on a clean
Having a fixed time of day that you do asana can surface).
greatly help to create a consistent practice.  Naturally lit (or if at night, softly lit – but not
Regularity of practice is of paramount importance, too dark).
and by setting a routine you can build a healthy  Ventilated, but not draughty.
habit that will last. On the other hand, flexibility is  Warm (warm enough that you can rest in
of key importance. If the regular slot is missed it
savasana without becoming cold).

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 Even floor surface. reduces your pranic energy. So let your yoga
practice be a joy that you want to return to each and
3. Food & Drink every day.

You should avoid eating a main meal for at least 6. Never Give Up
two hours before practice. When the stomach is
empty, asanas can work on purifying the system, A ‘good’ yoga student isn’t the one with the
and your practice has a sense of lightness and ease. greatest flexibility or strength, but the one who can
You should also refrain from drinking any water achieve disciplined practice. Yoga requires 100%
during practice, as it extinguishes the internal heat dedication on the part of the student which brings
that you are trying to create. them to the mat every day – no matter what.

4. Clothes & Hair This may seem like a daunting proposition to the
beginner. Every day? Forever? However, there are a
Asana practice should be done with bare feet. myriad of rituals we undertake every day, from
Choose clean and simple clothes that won’t distract brushing our teeth to combing our hair. The
you as you move. Ideally, remove all jewelry and difference between these and our yoga practice is
watches, and if possible remove eye glasses. that we have categorised them as ‘daily essentials’,
and will prioritise them over other activities. If we
If you have long hair, the best hairstyle for yoga prioritise our practice in the same way, there will
practice is two bunches or plaits. This keeps the always be time to fit it into our lives.
hair off of the face, but does not get in the way
when lying down.

5. Don't Burn Out

So many yoga practitioners, especially of Ashtanga

Vinyasa yoga, burn out young. Filled with ambition
to nail all of the poses, they push their bodies too
far, too fast; and often incur pain and injuries. It is
easy to become an adrenalin junky (pain releases
adrenalin), and before you know it, you've taken a
body that worked really wonderfully and wrecked
it!

Keep a long-term view: When you approach your

practice keep in mind that you want to do yoga
when you're 90. Do the poses for the long term
benefits, rather than what you might achieve today.

Make your practice a pleasure: Pain and injury will

create bad associations in your mind regarding your
practice. You'll associate the practice with hard work
and discomfort; and you won’t be able to keep a
practice going very long. Pain and injury also

© YogaLondon Ltd 2009 77 Teacher Training Manual

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 Teaching
Yoga

29
 SEQUENCE A: Beginners Modified Primary Sequence (60 minute class)

OPENING & SUN SALUTES – 15 minutes

Selection of warm up postures

3 Surya Namsakara A & 3 Surya Namaskara B

STANDING POSES – 15 minutes

Utkatasana into Ardha Utkatasana

Padangusthasana into Padahastasana

Utthita Trikonasana (right side and then left side)

Parsvottanasana into Parivritta Trikonasana, (right side and then left side)

Virabhadrasana 2 into Utthita Parsvokonasana, (right side and then left side)

Parivritta Parsvokonasana (right side and then left side)

Prasarita Padottanasana A into Prasarita Padottanasana C

Vrksasana (right side then left side)

SEATED POSES – 15 minutes

Dandasana into Paschimottanasana A and B into Purvotanasana

Navasana into Vinyasa

Janu Sirsasana A (right and left side)

Navasana into Vinyasa

Marichiasana A into Marichiasana C (right side)

Navasana into Vinyasa

Marichiasana A into Marichiasana C (left side)

Navasana into Vinyasa

Baddha Konasana A into Baddha Konasana B

FINISHING POSES – 15 minutes

Bridge/Urdhva Dhanurasana x 2 into Paschimottanasana

Salamba Sarvangasana into Halasana into Karnapidasana into Matsyasana (modified)

Baddha Padmasana into Padmasana into Savasana

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 SEQUENCE B: Improvers Modified Primary Sequence (60 minute class)

OPENING & SUN SALUTES – 15 minutes

Selection of warm up postures and sun salutations

STANDING POSES – 15 minutes

Utkatasana into Ardha Utkatasana

Padangusthasana into Padahastasana

Utthita Trikonasana into Ardha Chandrasana (right side and then left side)

Parsvottanasana into Parivritta Trikonasana into Parivritta Ardha Chandrasana

(right side and then left side)

Virabhadrasana 2 into Utthita Parsvokonasana, (right side and then left side)

Parivritta Parsvokonasana (right side and then left side)

Prasarita Padottanasana A into Prasarita Padottanasana C

Ardha Baddha Padmottanasana (right side then left side)

SEATED POSES – 15 minutes

Dandasana into Paschimottanasana A and B into Purvotanasana

Navasana into Vinyasa

Ardha Baddha Padma Paschimottanasana (right and left side)

Navasana into Vinyasa

Marichiasana A or B into Marichiasana C or D (right side)

Navasana into Vinyasa

Marichiasana A or B into Marichiasana C or D (left side)

Navasana into Vinyasa

Baddha Konasana A into Baddha Konasana B

FINISHING POSES – 15 minutes

Urdhva Dhanurasana x 3 into Paschimottanasana

Sirsasana

Salamba Sarvangasana into Halasana into Karnapidasana into Matsyasana (modified)

Baddha Padmasana into Padmasana into Savasana

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 SEQUENCE C: Turning Modified Primary into a 90 minute Vinyasa Flow Class

OPENING & SUN SALUTES – 15 minutes Parivritta Parsvokonasana

(right side and then left side)
Selection of warm up postures and sun salutations
VINYASA
STANDING POSES
Prasarita Padottanasana A
Utkatasana into Ardha Utkatasana Prasarita Padottanasana C
into Parivritta Utkatasana Samakonasana and variations
(right side and then left side)
Surya Namaskara transition to seated
VINYASA

(walk hands back to) SEATED POSES

Padangusthasana into Padahastasana into Dandasana into Paschimottanasana A and B
Bakasana
into Purvotanasana
VINYASA
Navasana into Vinyasa
Virabhadrasana 2 into Utthita Trikonasana
Janu Sirsasana A into Parivritta Janu
into Ardha Chandrasana (right side)
Sirsasana (right and left side)
VINYASA
Navasana into Vinyasa
Virabhadrasana 2 into Utthita Trikonasana
Marichiasana A and Marichiasana C (right side)
into Ardha Chandrasana (left side)
Navasana into Vinyasa
VINYASA
Marichiasana A and Marichiasana C (left side)
Parsvottanasana into Parivritta Trikonasana
into Parivritta Ardha Chandrasana (right side) Navasana into Vinyasa
VINYASA
Baddha Konasana A and Baddha Konasana B
Parsvottanasana into Parivritta Trikonasana
FINISHING POSES
into Parivritta Ardha Chandrasana (left side)
Bridge/Urdhva Dhanurasana x 2
VINYASA
Paschimottanasana
Virabhadrasana 2 into Utthita Parsvokonasana
Salamba Sarvangasana into Halasana into
into Bird of Paradise (right side)
Karnapidasana
VINYASA
Matsyasana (modified)
Virabhadrasana 2 into Utthita Parsvokonasana
Baddha Padmasana into Padmasana
into Bird of Paradise (left side)
Savasana
VINYASA

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 Suggested Reading List
In addition to the set texts we recommend the following books for your personal library:

Techniques & Practices

Light on Yoga by B.K.S. Iyengar
Moola Bandha: The Master Key by Swami Buddhananda
Yoga Nidra by Swami Satyananda Saraswati
Mudras: Yogas in Your Hands by Gertrud Hirschi
Asana, Pranayama, Mudra and Bandha by Swami Satyananda Saraswati
Meditation and Mantra by Swami Vishnudevananda
The Complete Illustrated Book of Yoga by Swami Vishnudevananda
The Sivananda Book of Meditation by The Sivananda Yoga Vedanta Centre
Yoga Sutras of Patanjali: Text and commentary by Swami Durgananda
Bhagavad Gita: Text and commentary by Swami Sivananda
The Power of Breath by Swami Saradananda
Chakra Meditation by Swami Saradananda

History & Philosophy

The Yoga Tradition: Its History, Literature, Philosophy and Practice, by Georg
Feuerstein Yoga Mala by Shri K.Pattabhi Jois
Autobiography of a Yogi by Paramahansa Yogananda
Living Gita: The Complete Bhagavad Gita, by Sri Swami Satchidananda

Physical and Subtle Anatomy

Anatomy of Hatha Yoga: A Manual for Students, Teachers and Practitioners by David
Coulter The Chakras (Quest Books) by C.W. Leadbeater
Eastern Body, Western Mind: Psychology and the Chakra System as a Path to the Self by Anodea Judith

Books on Ayurveda
Prakriti - Your Ayurvedic Constitution, by Svoboda, Robert
Ayurveda, the Science of Self-healing: A Practical Guide, by Lad, Vasant
Yoga and Ayurveda, Self Healing and Self Realization, by Frawley, David
Ayurveda and the Mind, by Frawley, David
Yoga Therapy, by Mohan A. G. and Mohan I
Health Through Yoga, by Mehta, Mira
Ayurvedic Home Remedies, by Lad, Vasant
Ayurvedic Healing, A Comprehensive Guide, by Frawley, David
Ayurvedic Yoga Therapy, by Stiles, Mukunda

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Books on Meditation
The Mind and the Way, by Ajahn Sumedho
Mindfulness in Plain English, by Bhante Gunaratna
Meditation Plain and Simple, by Christina Feldman
A Path With Heart, by Jack Kornfield
Full Catasrophe Living, by Jon Kabat-Zinn
Seeking the Heart of Wisdom by Joseph Goldstein and Jack Kornfield
Breath by Breath: The Liberating Practice of Insight Meditation, by Larry Rosenberg
Loving-Kindness: The Revolutionary Art of Happiness, by Sharon
Salzberg The Miracle of Mindfulness, by Thich Nhat Hanh
How to Meditate: A Practical Guide, by Kathleen McDonald and Robina Courtin

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 Modified Primary Sequence

Utkatasana into Ardha Utkatasana Padangushtasana Tadasana Utthita Trikonasana (R & L) Parsvottanasana into Parivrtta Trikonasana (R & L)
into Padahastasana
© on

Virabhadrasana 2 into Utthita Parsvokonasana (R & L) Parivrtta Parsvokonasana (R & L) Tadasana

Vinyasa

to seated

Prasarita Padottanasana A and C Tadasana Vrksasana Dandasana into Paschimottanasana A and B into Purvottanasana

Navasana - Vinyasa Janu Sirsasana (R & L) Navasana - Vinyasa Marichyasana A into C into Navasana - Vinyasa (R & L) Baddha Konasana A and B Urdhva Dhanurasana x 2
(modified or full)

Paschimottanasana Salamba Sarvangasana into Halasana into Karnapidasana into Matsyasana (modified) Baddha Padmasana into Padmasana Savasana

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