SUBTLE BODY GUIDESHEET 1 Child's Pose (Balasana)

GUIDESHEET 1

AO + DPH spine

NVL + SBN ribs

BB TOL + HRT

HC + GRN CB

SM + TB BOS

IG (under cheeks) intermittant elbows upper arms FHD

ankles, shins + knees forehead (on floor or blanket)

elbows + forearms

SUBTLE BODY GUIDESHEET 1 Child’s Pose (Balasana)

SYMBOLS LEGEND

Attention (inhale/subtle expansion) Ground (primary) Extension (active) External Rotation (active) Attention (exhale/subtle release) Ground (secondary) Extension (passive) External Rotation (passive) Attention (both cycles) Line of Energy (active/direct) Contraction (active) Internal Rotation (active) Drishti Line of Energy (passive/indirect) Contraction (passive) Internal Rotation (passive)

TB + SM BB

PF waist

hips

spine HC + GRN

TOL + HRT

CB + shoulders

legs NVL + SBN BOS

DPH + AO arms

ankles OG (ground)

IG (under cheeks)

feet (TOM) hands (TOM)

feet hands

SUBTLE BODY GUIDESHEET 2 Mountain Pose (Tadasana)

SYMBOLS LEGEND

spine

OG (ground @ 10’/horizon)

BOS IG (3rd eye) CB

TOC (in)

shoulders (down) TOL + HRT DPH + AO

arms

NVL + SBN (in)

GM/buttocks

hips (back)

QM PF

TB + SM

hands + fingers (down)

legs

feet (TOM)

feet

SUBTLE BODY GUIDESHEET 3 Downward Facing Dog (Adho Mukha Svanasana)

SYMBOLS LEGEND

OG (ceiling/sky) TOC

throat IG (3rd eye)

TOL + HRT

waist + ribs

BOS DPH + AO hands (press) BB NVL + SBN

elbows

hips spine PF

PSM

TB + SM

legs

feet (TOM)

feet

SUBTLE BODY GUIDESHEET 4 Standing Backbend (Utthita Dhanurasana)

SYMBOLS LEGEND

BOS

TOL + HRT

OG (big toes) spine IG (under cheeks)

TOC (in) BB NVL + SBN DPH + AO hands (in) HC + GRN

TB + SM

elbows (forward) feet (together)

sitting bones legs + pelvic floor

SUBTLE BODY GUIDESHEET 5 Seated Straight-Leg Forward Bend (Paschimottanasana)

SYMBOLS LEGEND

BOS

hand (R) TOC (in)

ear (R) lung (L)

(ground @ 10’)

spine

TOL + HRT

ribs (R) waist + ribs (L) waist (R)

DPH + AO AM

NVL + SBN

hip (R)

TB + SM

feet (TOM)

feet

SUBTLE BODY GUIDESHEET 6 Standing Side Bend (Akarasana)

SYMBOLS LEGEND

BOS

CB IG (under cheeks)

spine shoulder (L)

shoulder (R) TOC (in)

BB TOL + HRT

arm DPH + AO hand (L)

forearm (R)

wrist (R) NVL (turns)

SBN

PF TB + SM

wrist foot + sitting bones foot + hand (L) ankle + pelvic floor ankle @ hip crease

SUBTLE BODY GUIDESHEET 7 Seated Crossed-Leg Twist (Parivrtta Sukhasana)

SYMBOLS LEGEND

feet

TB (forward) legs TB + SM PF SM (release) AM

NVL (in)

DPH + AO spine

OG (ground @ 10’)

IG BB (under cheeks) CB

hands

crown elbows

elbows + crown hands forearms

SUBTLE BODY GUIDESHEET 8 Headstand (Sirsasana)

SYMBOLS LEGEND

feet

legs

SM + TB

NVL / SBN

DPH + AO

HRT + TOL spine throat hands + IG (cheeks) wrists

elbows CB

BOS

head neck + arms elbows shoulders

SUBTLE BODY GUIDESHEET 9 Shoulderstand (Sarvangasana)

SYMBOLS LEGEND

BOS

CB OG (ground) BB IG (3rd eye)

spine kidneys + PSM TOC

GM TOL + HRT

SM + TB DPH + AO

waist + ribs

feet + big toes

arms legs PF PB hands (TOM) NVL / SBN

legs pubic bone hands

SUBTLE BODY GUIDESHEET 10 Cobra (Bhujangasana)

SYMBOLS LEGEND

TOC

throat

TOL + HRT

DPH + AO waist + ribs OG (sky)

IG (3rd eye)

BOS NVL / SBN CB hips

SM + TB

spine PF shoulders

arms BB kidneys + PSM GM QM hands

knees feet

feet shins knees

SUBTLE BODY GUIDESHEET 11 Camel (Ustrasana)

SYMBOLS LEGEND

DPH + AO NVL / SBN

hips

SM + TB waist + ribs

TOL + HRT

shoulders BB spine GM kidneys legs OG (ground @ 10’) + PSM

IG (3rd eye) BOS

arms

hands (TOM) feet (TOM)

hands feet

SUBTLE BODY GUIDESHEET 12 Wheel (Urdhva Dhanurasana)

SYMBOLS LEGEND

BOS OG (ground) IG (3rd eye) CB

spine

SM + TB

QM heels legs

TOC

triceps

elbows (medial)

thighs AM

PF NVL hands (TOM)

feet hands

SUBTLE BODY GUIDESHEET 13 Plank (Chaturanga Dandasana)

SYMBOLS LEGEND

arm

TOC BB + UL face (turns) (R) waist + (R) ribs

NVL spine OG (thumb)

GM + buttock

SM + TB BOS

CB legs arm

hips

AO + DPH

(L) waist + (L) ribs

TOL + HRT

(L) foot (L) hand (TOM)

foot hand

SUBTLE BODY GUIDESHEET 14 Lateral Body Lift (Vasisthasana)

SYMBOLS LEGEND

SM + TB NVL

CB hips (lift) BOS HSM

OG (ground)

(medial) toes (point) (lift) TOC feet shoulders (forward)

knees (medial)

hands (TOM)

hands

SUBTLE BODY GUIDESHEET 15 Crow (Bakasana)

SYMBOLS LEGEND

DPH + AO

TOL + HRT

CB PF

throat GRN

IG (cheeks) NVL / SBN

hands + knees fingers (drop)

arms BOS SM + TB

BB spine

arms head thorax sacrum + pelvis feet

SUBTLE BODY GUIDESHEET 16 Reclining Bound Angle / Cobbler Pose (Supta Baddha Konasana)

SYMBOLS LEGEND

(L) foot (towards rear)

(L) hand (binds on big toe)

(L) leg (L) arm

DPH + AO

TOL + HRT

OG (L) hip (ground @ 10’) (towards front)

NVL + SBN

SM + TB

PF (R) leg (R) foot (R) armpit (R) ribs (R) hip

elbow + armpit ribs hip leg upper arm

SUBTLE BODY GUIDESHEET 17 Side Reclining Pose (Anantasana)

SYMBOLS LEGEND

FOT, BOT, TG

COM

SOT + ROT CB NVL / SBN cheeks TOL + HRT pubis + bladder EB + OM DPH + AO PF arms legs FLB

IG (cheeks)

IE SM + genitals

BOS HOJ hands feet

spine

head thorax arms + hands sacrum + pelvis legs feet

SUBTLE BODY GUIDESHEET 18 Corpse Pose (Savasana)

SYMBOLS LEGEND

SUBTLE BODY GUIDESHEET: name of pose

SYMBOLS LEGEND

SYMBOL AND COMPONENT SYMBOL AND COMPONENT DESCRIPTION

Ground Primary ground for any pose, where body (physical/ Extension Extension in the spine, when either one or both (primary) gross energy and psychological/subtle energy) meets (active) end(s) are actively extended through physical/ floor; the primary launching pad for subtle body muscular effort, usually on the exhale;in the limbs lightness (levity). (arms and legs), when the ends (hands and feet) are actively extended through physical/muscular effort, usually on the exhale.

Ground Secondary ground for any pose, where any body part Extension Extension in the spine, when both ends are (secondary) rests on the floor without directly influencing the (passive) passively extended by gravity-supplied movement physical or psychological effect of the pose; used more or subtle body sensation of softness and release for physical convenience. of subconscious tension, usually on an exhale; in the limbs (arms and legs), when the ends (hands and feet) are passively extended through physical/ muscular effort, usually on the exhale.

Attention Where your attention is placed on the inhale, to feel Contraction Contraction in the torso and limbs, when muscles (inhale/subtle expansion) (or visualize) the subtle expansion and coolness of the (active) contract actively, from mentally imposed effort for breath; where your mind is, the breath follows, and a additional pose support, or movement further into a feeling of pause/calm appears. pose on an inhale, exhale, or both.

Attention Where your attention is placed on the exhale, to Contraction Contraction in the torso and limbs, when muscles (exhale/subtle release) feel (or visualize) the subtle release and warmth of (passive) contract passively, from a natural, gravitational the breath; where your mind is, the breath retreats, response for additional pose support or movement softness takes its place, a feeling of space opens, further into a pose on an inhale, exhale, or both. intuitive response appears.

Attention (both cycles) When your attention is in the same place for both External Rotation Mentally imposed muscular turning of a limb about the inhale and the exhale. (active) its axis of rotation away from the midline of the body (lateral).

Drishti Location of focused visual attention for the outer External Rotation Gravity-initiated turning of a limb about its axis of gaze, eyes open (OG) or inner gaze, eyes closed (passive) rotation away from the midline of the body (lateral). (IG).

Line of Energy Direct, physical/muscular effort initiated by intuitive Internal Rotation Mentally imposed muscular turning of a limb about (active/direct) response to softness or release of subconscious (active) its axis of rotation toward the midline of the body tension, usually on the exhale. (medial).

Line of Energy Indirect, gravity-supplied movement or subtle body Internal Rotation Gravity-initiated muscular turning of a limb about (passive/indirect) sensation initiated by intuitive response to softness or (passive) its axis of rotation toward the midline of the body release of subconscious tension, usually on the exhale. (medial).

AM Abdominal Muscles FSB Front, Side & Back (of lungs) PSM Paraspinal Muscles

AO Abdominal Organs GM Gluteal Muscles QM Quadricep Muscles

BB Back-Body GRN Groin ROT Root of Tongue

BOS Back of Skull HC Hip Crease (upper thigh at hip) SB Sitting Bones

BOT Back of Throat HOJ Hinge of Jaw SBN Skin Below Navel

BT Brain Tissue HRT Heart SM Sphincter Muscles (urinary & anal)

CB Collarbone HSM Hamstring Muscles SOT Sides of Tongue

CM Calf Muscles IE Inner Ear TB Tailbone

COG Center of Gravity IG Inner Gaze TG Thyroid Gland

COM Corners of Mouth IPS Iliopsoas TOC Tip of Chin

DPH Diaphragm NVL Navel TOL Top of Lung

EB Eyeballs OG Outer Gaze TOM Texture of Mat

FHD Forehead OM Optic Muscles UL Upper Lung

FLB Frontal Lobe of Brain PB Pubic Bone

FOT Front of Throat PF Pelvic Floor

1) APANA VAYU The Grounding Force, Downward and Out

GUDA Location: Tailbone / Sacrum Controls first chakra (root/muladhara), channels for excretory, urinary, reproductive and menstrual systems, testes and ovaries, and vata dosha (in large intestine).

VASTIH Location: Bladder Controls second chakra (sacral/svadhishthana), muscular system, urinary and reproductive systems, bodily fat, and kapha dosha.

JANU Location: Knee Joint Controls kapha dosha (lubrication of the joints and circulation to the legs); liver and pitta dosha (right knee); spleen and pancreas (left knee).

LOHITAKSHA Location: Groin Controls plasma and lymphatic system, blood; Vyana + Apana vayus (peripheral and downward flow, particularly to legs).

KUKUNDARAYA Location: Sacroiliac Joint Controls second chakra (sacral/svadhishthana), circulatory system, blood formation, menstrual system, and ojas.

NITAMBA Location: Posterior Illium Bone ontrols plasma and lymphatic system, bodily fat, skeletal system, urinary system, kidneys, and kapha dosha.

KATIKA TARUNAM Location: Base of Buttock, Illiac Crest Controls bones, skeletal system, kapha (lubrication of the joints) and vata doshas.

TALHRIDAYA Location: Sole of Foot Controls respiratory system, mobility of feet, and pitta dosha (circulation and heat absorption of skin)

GULPHA Location: Ankle Joint Controls fat, bone, reproductive systems and mobility of feet.

UTKSHEPA Location: Above Temple Controls mind, large intestine, nose, and vata dosha.

2) UDANA VAYU Drawing Energy Upwards and Outwards

AMSA Location: Collarbone (lateral) / Shoulder Controls fifth chakra (throat/vishuddha), circulation to brain, and pitta dosha (heat absorption of skin).

NEEL DHAMNI Location: Collarbone (medial) Controls speech, thyroid, circulation to brain, pitta dosha (heat absorption of skin).

MANYA DHAMNI Location: Thyroid Gland Controls plasma, blood, circulatory system, kapha dosha (lubrication to the mouth, throat and tongue salivation).

KRIKATIKA Location: Base of Skull (Occipital Ridge) Controls bodily posture, circulation to the head, kapha dosha (lubrication to brain, pacifies subconscious mind).

3) SAMANA VAYU Drawing Energy from Periphery to the Core

NABHI Location: Naval Controls third chakra (naval/manipura); digestive, blood, and circulatory systems; digestion, small intestines, agni (digestive fire), pitta dosha (blood, bile, and digestive juices), agni, metabolism of tissues; aligns all nadis and marmas.

KURCHASHIRA Location: Wrist (anterior and posterior) and Foot (sole and top of foot/cuneiform) Controls agni (digestive power), stomach, balancing brain and nervous systems, and soul consciousness; pitta (vision/eyes), kapha, and vata doshas (balancing digestion); Prana + Samana vayus.

4) VYANA VAYU Circulating Prana from the Core to the Periphery

HRIDAYAM Location: Heart Controls plasma, blood and circulatory systems, ojas (strength and immunity), flow of breast milk, seat of mind (citta) and consciousness (atman); awareness during deep sleep state; insomnia, stress, agni (pranic and soul forms); balancing brain and heart.

APALAPA Location: Nipples (above and lateral) Controls nervous system, nerve flow to arms; peripheral blood circulation to arms; blood (related to heart).

KAKSHADHARA Location: Armpit (upper and lateral) Controls muscular system, shoulders, and bodily posture.

LOHITAKSHA Location: Groin and Armpit (lower and central). Controls plasma and lymphatic system, blood, tissues; three vayus - Prana, Vyana, and Apana (upward, peripheral and downward movements, particularly to legs).

4) VYANA VAYU (cont.) Circulating Prana from the Core to the Periphery

ANSA PHALAK Location: Scapula (upper, central) Controls fourth chakra (heart/anahata); respiratory system; kapha (lubrication of joints) and vata doshas.

VRIHATI Location: Scapula (lower, medial) Controls the third chakra (navel/manipura); tejas (courage and valor) in arms; sweating, blood, plasma and lymphatic system; pitta dosha.

URVI Location: Upper Arm (middle) and Thigh (middle) Controls plasma; water-metabolism throughout body; kapha dosha.

ANI Location: Elbow (anterior, above joint) and Knee (anterior and posterior, above joint) Controls circulation of bodily fluids downward.

KURPARA Location: Elbow (anterior and interior, above joint) Controls blood and circulatory system; pitta dosha (balancing blood and bile), liver (right elbow); spleen and pancreas (left elbow); Samana + Vyana vayu.

INDRAVASTI Location: Forearm (central) and Calf (central) Controls digestive system, agni, small intestine, pitta dosha (digestive juices) and plasma; Samana + Vyana vayu (balancing prana).

MANIBANDHA Location: Wrist (medial) Controls skeletal system; hands; nadi system.

KURCHASHIRA Location: Wrist (anterior and posterior) and Foot (sole and top of foot/cuneiform) Controls agni (digestive power), stomach, balancing brain and nervous systems, soul consciousness; pitta (vision/eyes), kapha and vata (balancing digestion) doshas; Samana, Vyana + Prana vayus.

KURCHA Location: Thumb (base) and Toe (roots) Controls pitta dosha (eyes-vision), overall sensory acuity; vata dosha; Prana (overall pranic and nerve energy, particularly to head) + Vyana vayus.

KSHIPRA Location: Between Thumb & Index Finger, Between Big Toe and Second Toe. Controls plasma and respiratory systems, heart, lungs, and kapha dosha (lubrication of heart and lungs); Prana + Vyana vayus.

TALAHRIDAYAM Location: Sole of Foot (central) and Hand (palm/metacarpals) Controls respiratory system, heart, lungs, upper half of body (above the navel); hands; Vyana + Prana (whole body) vayus.

5) PRANA VAYU Drawing Energy Inward, Managing the Sensory Body

ADHIPATI Location: Crown Controls seventh chakra (crown/sahasrara), nervous system, lubrication of brain, intellect, agni, and primary vitality (Prana).

STHAPNI Location: Between Eyebrows Controls the sixth chakra (third eye/ajna), mind, sensory organs, pituitary gland, agni, and confluence of nadis (ida, pingala, pusha, gandhari, payasvini and shankhini in sushumna).

PHANA Location: Nostrils (Outer Edge) Controls sense of smell, kapha dosha (in head, nasal passages and sinuses) and ida and pingala nadis.

VIDHURAM Location: Ear (Below and Inferior to Mastoid Process Controls sense organ of hearing; payasvini and shankhini nadis (right and left side ear channels)

TALAHRIDAYAM Location: Sole of Foot (central) and Hand (palm/metacarpals) Controls respiratory system, heart, lungs, upper half of body (above the navel) and hands.

AMSA Location: Collarbone (lateral) / Shoulder Controls fifth chakra (throat/vishuddha), pitta dosha (heat absorption on skin), balances brain; Prana + Udana vayus (upward and outward movement).