Self-Practice Guide Introduction

Daily Self-Practice Guide Introduction

s a Santosha student, you may or may not yet have established a regular self- Apractice. This guide will take you through the approach to teaching yoga as taught in this course. This process has been developed and refined over many years by highly experienced yoga teachers, physiotherapists and others in the field. We take great pride in the product- a safe and authentic yoga practice and teachings that are true to those that established yoga such as Patanjali, Krishnamacharya and A.G. Mohan.

In order to be successful in completing this course and maintaining a safe and authentic practice we highly advise following the guidelines outlined herein and as in the Santosha Breath and Movement Manual. This process of self-practice will involve learning, unlearning and relearning asanas and breath in order to adopt an approach that is fitting to the authentic teachings of yoga and the latest findings in physiotherapy and the like. All of which will make you an intelligent and safe yoga teacher, which will allow you to honour the wellbeing of each of your students.

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 3 Below is a day-by day guide for you to follow. You will find annotations and focal points noted next to some poses. Please read through your Breath and Movement Manual the night before to familiarise yourself with the following day’s practice, the annotations and notes will be clearer and your confidence in your practice will grow. It is important to practice correctly, rather than just ‘doing the poses’. If you miss a day, that is ok, simply pick up where you left off. If you feel a little rusty on the previous day, go back, revise, re-practice and continue. This is a journey of quality not quantity. Remember, the journey of yoga lasts a lifetime, so there is no need to rush, the process of learning and experiencing is far richer than simply ticking things off without mindfulness and presence.

Beginning and Deepening your Practice

1. Start with Bhavana • Allow a short time for transition to occur between regular activity and asana • Reset with perhaps some favourite music, chanting, silence, or with relaxed attention on significant objects with eyes opened or closed. This will create the correct mood – Bhavana for practice. • Yoga begins in Savasana (corpse pose) or any other passive posture and moves as natural movement of life energy or prana of the whole body. • Simple movements first • Body moves with ease and grace in the energy of the system, determined by needs. • Nothing imposed. Force disrupts prana rather than enhances.

2. State-of-Mind • We begin from where are are and do what is doable for the student • It is pointless to set unrealistic goals of ourselves and students • If we cannot bend forward comfortably in uttanasana, why would we attempt poses such as halasana? Forward is developed as back is developed • Know your own limitations and those of your students • Adjust practices to suit the time available

3. The Only ‘Rules’ • The balance of strength and softness is achieved by maintaining an awareness of our breath and body and in postures and between postures • Eyes closed in everything except standing asana • Equal weight through front and back of foot • Never do anything that harms • Always breath envelopes movement • Bring it with love

4. The Breath in Asana • Nothing forced • Control through chest and throat – with ease not nostrils – the the entire body can be felt to participate and regulate movement of breath in asana and pranayama • All movement linked to breath – Some with inhale and some with exhale • The subtle guides the gross and allows the participation of the entire body – as ancient text states – ‘A true yogi breaths through their feet’.

Before starting

Before starting any asana, it is important to understand the foundations for poses, which begin with correct anatomical alignment. Santosha has taken the time to put together the most up-to-date information regarding seated, standing and lying (reclined) positions. Please ensure you read, practice and understand these poses and most importantly, use them as your own foundations in asana, meditation and pranayama.

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 5 The correct guidelines can be found on page 34 – 54 (end of ‘troubleshooting section’) of the Santosha Breath and Movement Manual and provide guidelines for foundations. These must be practiced and taught in later assessment but more importantly, provide a safe practice to students and the practitioner.

Please note, when practicing Gomukhasana, if you cannot clasp your hands with ease on both sides DO not do Salamba Sarvangasana (inversion) and approach Viparita Parini with care and or only perform Dvi Pada Pitham as a preparation for inversion. Remember, if we continue to create more unbalance in the presence of unbalance then we are not practicing Yoga!

If at any stage during self-practice you are unsure – please be in touch. We are here to support you ☺

Objectives: • Introduction to simple movements building foundations of a posture • Introduction to pelvic floor • To highlight asymmetrical presentations (ASM) refer to principles –add to poses that are asymmetrical • Creating mind-body connection

Sequence: 1. Breath Development Posture options for breath development: Savasana with or without a bolster (practitioner should be comfortable), bent knees or knees falling in. Practice:

2. Belly breath Resting breath

3. Develop conscious awareness of location: Location of inhale and location of exhale -feeling inhale through the middle of the chest with a sense of expansion and exhale lower abdomen with a sense of slight contraction. Be sure to complete the exhalation

4. Cultivate ‘the feeling’ of the breath Stage 3 & 4 above, combined Following the exhale to surrender /letting go

2. Preparatory Poses /Stretching • Apanasana • Urdhva prasarita padasana • Belly breath • Jathara parivrtti knees bent variation • Roll to all fours • Spinal exploration • Wrist exploration • Pelvic girdle movement • Thoracic and shoulder girdle exploration • Sit into vajrasana • Locate thoracic vertebrae -hands on rib cage, feel what it is like to breath into the thoracic area • Vajrasana sequence • Extended vajrasana into a lateral stretch • Vajrasana –adjusting the seating position to suit with posture options: Bent elbows, hands facing forward, arms alongside into simple twists

4. Surya Namaskar Surya Namaskar A Entry level –hands on the hips, long levers on the exhale only, Breath development focussed on location and feeling, completion of exhalation and quality which is dirgha and suksma. Up to 5 reps

Bhagirath Asana (Vrksasana) –the standing posture section of a yoga class should always end with a standing balance before seated transition to the floor

Transition to floor

5. Seated Postures Swing legs around into dandasana -use a pillow or block to find correct placement of pelvis and spine

6. Reclined Poses Supta baddha Konasana Simple Core -Chest-to-abdomen breathing, practice completing the exhalation (completion of the exhalation naturally draws the pelvic floor muscles upward thereby bracing the lower back, hence it is a vital foundation of core work for yoga) Belly breath -to release above posture Transition to all fours

8. Back Extension Dvipada Pitham Apanasana

Seated forward extension - Paschimottanasana 3 reps, knees bent

9. Twist Mats perpendicular to the wall Simple Seated Twist

Shoulder stretch -Gomukhasana

10. Inversion Block or bolster supporting pelvic girdle with legs up the wall. Please note long edge of block should be against the wall in order to support the whole pelvic girdle If no disparity in shoulders Viparita Parini Transition to Matsyasana

11. Savasana Come into comfortable position for relaxation

12. Meditation Focus on resting breath and /or letting go and /or surrendering

13. Close of Practice Come to seated Hands in prayer Namaste

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 10 14. Pranayama Essence of pranayama is to ensure you have a suitable starting position. Find the most comfortable position for yourself either seated, standing or lying (or even on a chair) ensuring correct anatomical alignment is honoured (as explained earlier). Nadi shodhana Introduction to Dirgha and Sukshma

Focus Points: • Movement contained in breath • Breath development • Feeling and location • Stages 1, 2, 3 & 4

Sequence 1. Breath Development Posture options for breath development: Savasana with or without a bolster (practitioner should be comfortable), bent knees or knees falling in. Practice:

2. Belly breath Resting breath

4. Cultivate ‘the feeling’ of the breath Stage 3 & 4 combined Following the exhale to surrender /letting go

2. Preparatory Poses /Stretching • Apanasana • Hamstring stretch • Supta padangusthasana in Yoga for Wellness book – to release the hamstrings • Urdhva prasarita padasana • Belly breath • Jathara parivrtti -knees bent variation • Roll to all fours • Spinal exploration • Wrist exploration • Pelvic girdle movement • Thoracic and shoulder girdle exploration • Sit into vajrasana • Location of thoracic vertebrae, hands on rib cage, breathing into the thoracic • Vajrasana sequence • Extended vajrasana into a lateral stretch

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 13 • Vajrasana –adjusting the seating position to suit, bent elbows, hands facing forward, arms alongside into simple twists • Pivoting from the dens • Neck stretches • Scapular exploration • Eka pada Ustrasana Variation in Yoga for Wellness book • Adho Mukha Svanasana

Bhagirath Asana (Vrksasana) –always end with a standing balance before seated Transition to the floor through

5. Seated Postures Swing legs around into dandasana –use a pillow if needed for support and correct alignment of spine and pelvis according to Santosha Breath and Movement Manual Seated forward extension Paschimottanasana 3 reps, knees bent

6. Reclined Postures Supta baddha Konasana Simple Core –Chest-to-abdomen focus on completing exhalation

7. Arm Balance Entry level vasisthasana and next stage Mats perpendicular to the wall

8. Back extension Dvipada Pitham Counter pose Apanasana

Seated forward extension - Paschimottanasana 3 reps, knees bent

9. Twist Mats perpendicular to the wall Simple Seated Twist

Shoulder stretch- Gomukhasana

Transition to Matsyasana

11. Savasana

12. Meditation Focus on resting breath and /or letting go and /or surrendering

13. Close of Practice Come to seated Hands in prayer Namaste

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 15 14. Pranayama Essence of pranayama is to ensure you have a suitable starting position i.e. sitting posture, lying, on a chair, on a stool Nadi shodhana Introduction to Dirgha and Sukshma

Focus Points: Movement contained in breath Breath development Feeling and location Stages 1, 2, 3 & 4 of Breath Development

1. Breath Development: ◦◦ Develop conscious awareness of breath ◦◦ Passive observation of breath

2. Belly breath Resting breath

3. Develop conscious awareness of location Location of inhale and location of exhale with feeling of sense of expansion through middle of chest on inhale and on exhale through lower abdomen with a sense of slight contraction. Complete the exhalation

4. Cultivate ‘the feeling’ of the breath Stage 3 & 4 combined Following the exhale to surrender /letting go

2. Preparatory Poses /Stretching • Apanasana • Hamstring stretch • Supta padangusthasana in Yoga for Wellness book –to release the hamstrings • Urdhva prasarita padasana • Belly breath • Jathara parivrtti Knees bent variation • Roll to all fours • Spinal exploration • Wrist exploration • Pelvic girdle movement • Thoracic and shoulder girdle exploration • Sit into vajrasana

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 18 • Location of thoracic vertebrae, hands on rib cage, breathing into the thoracic • Vajrasana sequence • Extended vajrasana into a lateral stretch • Vajrasana –adjust the seating position to suit, explore bent elbows, hands facing forward, arms alongside into simple twists • Pivoting from the dens • Neck stretches • Scapular exploration • Eka pada Ustrasana variation in Yoga for Wellness book -option to change seated position • Adho Mukha Svanasana

Transition to the floor through

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 19 5. Seated Postures Swing legs around into dandasana –use a pillow for correct positioning Seated forward extension Paschimottanasana 3 reps with knees bent

6. Reclined Postures Supta baddha Konasana Simple Core -complete exhalation Belly breath Transition to all fours

7. Arm Balance Entry level vasisthasana and next stage Mats perpendicular to the wall

8. Back Extension Dvipada Pitham Counter pose Apanasana

Seated forward extension -Paschimottanasana 3 reps, knees bent

9. Twist Mats perpendicular to the wall Simple Seated Twist

Shoulder stretch- Gomukhasana

Transition to Matsyasana

11. Savasana

13. Closing of Practice Come to seated Hands in prayer Namaste

14. Pranayama Essence of pranayama is to ensure you have a suitable starting position i.e. sitting posture, lying, on a chair, on a stool Nadi shodhana Introduction to Dirgha and Sukshma

Objectives: • Introduction to simple movements building foundations of a posture • Introduction to pelvic floor • To highlight asymmetrical presentations (ASM) refer to principles– Add to poses that are asymmetrical • Creating mind-body connection • Conscious reminder to energetically release from the postures • Stage 1, 2, 3 & 4 of Breath Development

Sequence:

1. Breath Development Posture options –in Savasana, with a bolster, bent knees or knees falling in Practice:

2. Belly breath Resting breath

4. Cultivate ‘the feeling’ of the breath Stage 3 & 4 combined Following the exhale to surrender /letting go

2. Preparatory Poses/Stretching • Apanasana • Hamstring stretch • Supta padangusthasana in Yoga for Wellness book –to release the hamstrings • Urdhva prasarita padasana • Belly breath • Jathara parivrtti Knees bent variation, can add new variations if feeling of mastery • Roll to all fours • Spinal exploration • Wrist exploration • Cakravakasana • Pelvic girdle movement • Thoracic and shoulder girdle exploration • Sit into vajrasana • Location of thoracic vertebrae, hands on rib cage, breathing into the thoracic area

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 23 • Vajrasana sequence • Extended vajrasana into a lateral stretch • Vajrasana –adjust the seating position to suit posture explore bent elbows, hands facing forward, arms alongside into simple twists • Pivoting from the dens • Neck stretches • Scapular exploration • Lateral seated –option to change seated position • Eka pada Ustrasana Variation in Yoga for Wellness book • Adho Mukha Svanasana

3. Standing Postures Neutral Standing position -be mindful of positioning of head (dens) during all standing postures Hip circles and moving to release any resonating tension in the body Tadasana Warrior 2 –explore stacking and tracking (pelvic girdle articulates to the long edge of the mat) Transition to parallel feet Prasarita Pada Uttanasana as a transitioning posture Utthita Parsvakonasana: Do 2 rounds focusing on asana as the predominator Do 2 rounds of quality and location –breath becomes the predominator Do 2 rounds on completing the exhalation Uttanasana - Breath development is to focus on completed exhalation, focusing on the strength, developing the connection to the feeling of strength and stabilisation of the exhalation Utthita Trikonasana Ardha utkatasana 3-5 Reps

4. Surya Namaskar Surya Namaskar A Entry level –hands on the hips, long levers on the exhale only, breath development focuses on location and feeling, completion of

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 24 exhalation and quality is dirgha and suksma, up to 6 reps, adding progression in terms of levers Do 2 rounds focusing on asana as the predominator Do 2 rounds of quality and location –breath becomes the predominator Do 2 rounds on completing the exhalation

Bhagirath Asana (Vrksasana) –reminder to always end with a standing balance before seated

Transition to the floor through

5. Seated Postures Swing legs around into dandasana -use pillow if needed Seated forward extension Paschimottanasana 3 reps, knees bent

6. Reclined Postures Supta baddha Konasana Simple Core -Chest-to-abdomen focus on completing exhalation Belly breath Transition to all fours

7. Arm balance Entry level vasisthasana and next stage

8. Back Extension Dvipada Pitham Counter pose Apanasana

Seated forward extension -Paschimottanasana 3 reps, knees bent

9. Twist Mats perpendicular to the wall Simple Seated Twist

Shoulder stretch -Gomukhasana

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 25 10. Inversion Block or bolster supporting pelvic girdle with legs up the wall. Please note long edge of block should be against the wall in order to support the whole pelvic girdle If no disparity in shoulders Viparita Parini

Transition to Matsyasana

11. Savasana

12. editation Focus is to become consciously aware of the space in between the inhale and the exhale

13. Close of Practice Come to seated Hands in prayer Namaste

14. Pranayama Essence of pranayama is to ensure you have a suitable starting position i.e. sitting posture, lying, on a chair, on a stool Nadi shodhana Introduction to Dirgha and Sukshma

Focus points: • Movement contained in breath • Breath development • Feeling and location • Breath development Stages 1, 2, 3 & 4

Objectives: • Introduction to simple movements, building the foundations of a posture • Introduction to pelvic floor • To highlight asymmetrical presentations (ASM) refer to principles and add to poses that are asymmetrical • Create mind-body connection • Conscious reminder to energetically release from the postures • Remind students to focus on quality of breath ie. Dirgha and Sukshma

1. Breath Development Posture options –in Savasana, with a bolster, bent knees or knees falling in. Practice:

1. Breath Development: ◦◦ Develop conscious awareness of breath ◦◦ Passive observation of breath

2. Belly breath Resting breath

4. Cultivate ‘the feeling’ of the breath Stage 3 & 4 combined Following the exhale to surrender /letting go

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 28 • Thoracic and shoulder girdle exploration • Sit into vajrasana • Thoracic vertebrae location, hands on rib cage, breathing into the thoracic area • Vajrasana sequence • Extended vajrasana into a lateral stretch • Vajrasana –adjust the seated position to suit the posture, practice with options of bent elbows, hands facing forward, arms alongside and into simple twists • Pivoting from the dens • Neck stretches • Scapular exploration • Lateral seated –options to change seated position • Eka pada Ustrasana Variation in Yoga for Wellness book • Adho Mukha Svanasana

3. Standing Postures • Neutral Standing position - be mindful of positioning of head (dens) during all standing postures • Hip circles and moving to release any resonating tension in the body • Tadasana • Warrior 2 –explore stacking and tracking (pelvic girdle articulates to the long edge of the mat) • Transition to parallel feet • Prasarita Pada Uttanasana as a transitioning posture • Utthita Parsvakonasana • Do 2 rounds focusing on asana as the predominator • Do 2 rounds of quality and location –breath becomes the predominator • Do 2 rounds on completing the exhalation

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 29 • Uttanasana - Breath development is to focus on completed exhalation, focusing on the strength, developing the connection to the feeling of strength and stabilisation of the exhalation • Utthita Trikonasana • Ardha utkatasana 3-5 Reps

4. Surya Namaskar Surya Namaskar A Entry level –hands on the hips, long levers on the exhale only) Breath development is location and feeling and completion of exhalation and quality which is dirgha and suksma. Up to 6 reps, adding progression in terms of levers Do 2 rounds focusing on asana as the predominator Do 2 rounds of quality and location –breath becomes the predominator Do 2 rounds on completing the exhalation

Bhagirath Asana (Vrksasana) –reminder to always end with a standing balance before seated

Transition to the floor

5. Seated Postures Swing legs around into dandasana (use pillow if needed for correct alignment of pelvis and spine) Seated forward extension Paschimottanasana -3 reps with knees bent

6. Reclined Postures Supta baddha Konasana Simple Core- focus on completion of exhalation in chest-to-abdomen breath Belly breath Transition to all fours 7. Arm Balance Entry level vasisthasana and next stage

8. Back Extension Dvipada Pitham Counter pose Apanasana

9. Twist Mats perpendicular to the wall Simple Seated Twist

Shoulder stretch- Gomukhasana

Transition to Matsyasana

11. Savasana

12. Meditation Focus is to become consciously aware of the space in between the inhale and the exhale

13. Close of Practice Come to seated Hands in prayer Namaste

14. Pranayama Essence of pranayama is to ensure you have a suitable starting position i.e. sitting posture, lying, on a chair, on a stool Nadi shodhana Introduction to Dirgha and Sukshma

Focus points:

• Movement contained in breath • Breath development • Feeling and location • Breath development stages 1, 2, 3 & 4

Objectives:

• Introduction to simple movements, building the foundations of a posture • Introduction to pelvic floor • To highlight asymmetrical presentations (ASM) refer to principles and add to poses that are asymmetrical • Create mind-body connection • Conscious reminder to energetically release from the postures • Remind students to focus on quality of breath ie. Dirgha and Sukshma

1. Breath Development Posture options –in Savasana, with a bolster, bent knees or knees falling in. Practice: ◦◦ Develop conscious awareness of breath ◦◦ Passive observation of breath

1. Belly breath Resting breath

2. Develop conscious awareness of location Location of inhale and location of exhale with feeling of sense of expansion through middle of chest on inhale and on exhale through lower abdomen with a sense of slight contraction. Complete the exhalation

3. Cultivate ‘the feeling’ of the breath Stage 3 & 4 combined Following the exhale to surrender /letting go

2. Preparatory Poses /Stretching • Apanasana • Hamstring stretch • Supta padangusthasana in Yoga for Wellness book –to release the hamstrings • Urdhva prasarita padasana • Belly breath • Jathara parivrtti Knees bent variation -can add new variations • Roll to all fours • Spinal exploration • Wrist exploration • Cakravakasana • Pelvic girdle movement • Thoracic and shoulder girdle exploration

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 33 • Sit into vajrasana • Thoracic vertebrae location, hands on rib cage, breathing into the thoracic area • Vajrasana sequence • Extended vajrasana into a lateral stretch • Vajrasana –adjusting the seating position to suit and explore posture options • Bent elbows, hands facing forward, arms alongside into simple twists • Pivoting from the dens • Neck stretches • Scapular exploration • Lateral seated –options to change seated position • Eka pada Ustrasana variation in Yoga Wellness book • Adho Mukha Svanasana

3. Standing • Neutral Standing position - be mindful of positioning of head (dens) during all standing postures • Hip circles and moving to release any resonating tension in the body • Tadasana • Ardha Utkatasana -counter act with circles after -only 3 reps • Utkatasana (explore variations e.g. against a wall, with a pillow etc.) • Utkatasana standing balance vinyasa • Release • Warrior 2 – explore stacking and tracking (pelvic girdle articulates to the long edge of the mat) • Transition to parallel feet • Add Prasarita Pada Uttanasana as a transitioning posture • Utthita Parsvakonasana • Do 2 rounds focusing on asana as the predominator • Do 2 rounds of quality and location –breath becomes the predominator

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 34 • Do 2 rounds on completing the exhalation • Uttanasana - breath development is to focus on completed exhalation, focusing on the strength, developing the connection to the feeling of strength and stabilisation of the exhalation • Utthita Trikonasana • Ardha utkatasana 3-5 Reps

4. Surya Namaskar Surya Namaskar A Entry level –hands on the hips, long levers on the exhale only, breath development is location and feeling and completion of exhalation and quality is dirgha and sukshma, up to 6 reps, adding progression in terms of levers Do 2 rounds focusing on asana as the predominator Do 2 rounds of quality and location –breath becomes the predominator Do 2 rounds on completing the exhalation

Bhagirath Asana (Vrksasana) –reminder to always end with a standing balance before seated

Transition to the floor through

5. Seated Postures Swing legs around into dandasana (use pillow if needed for correct alignment of pelvis and spine) Paschimottanasana 3 reps with knees bent

6. Reclined Postures Theraband sequence Supta baddha Konasana Core- Transition from plank to rest, completing the exhalation Belly breath Transition to all fours

7. Arm Balance Entry level vasisthasana and next stage Mats perpendicular to the wall

Seated forward extension - Paschimottanasana 3 reps, knees bent

9. Twist Mats perpendicular to the wall Simple Seated Twist

Shoulder stretch- Gomukhasana

10. Inversion Block or bolster supporting pelvic girdle with legs up the wall. Please note long edge of block should be against the wall in order to support the whole pelvic girdle. If no disparity in shoulders Viparita Parini

Transition to Matsyasana

11. Savasana

12. Meditation Focus on becoming consciously aware of the space in between the inhale and the exhale

13. Close of Practice Come to seated Hands in prayer Namaste

14. Pranayama Essence of pranayama is to ensure you have a suitable starting position i.e. sitting posture, lying, on a chair, on a stool Nadi shodhana Introduction to Dirgha and Sukshma

Focus points:

• Movement contained in breath • Breath development • Feeling and location • Breath development stages 1, 2, 3 & 4

Objectives:

1. Breath Development Posture options –in Savasana, with a bolster, bent knees or knees falling in. Practice: ◦◦ Develop conscious awareness of breath ◦◦ Passive observation of breath

1. Belly breath Resting breath

3. Cultivate ‘the feeling’ of the breath Stage 3 & 4 combined Following the exhale to surrender /letting go

2. Preparatory Poses /Stretching • Apanasana • Hamstring stretch • Supta padangusthasana in Yoga for Wellness book –to release the hamstrings • Urdhva prasarita padasana • Belly breath • Jathara parivrtti Knees bent variation -can add new variations • Roll to all fours • Spinal exploration • Wrist exploration • Cakravakasana • Pelvic girdle movement • Thoracic and shoulder girdle

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 38 • Sit into vajrasana • Thoracic vertebrae location, hands on rib cage, breathing into the thoracic • Vajrasana sequence • Extended vajrasana into a lateral stretch • Vajrasana –adjusting the seating position to suit, practice posture options -bent elbows, hands facing forward, arms alongside into simple twists • Pivoting from the dens • Neck stretches • Scapular exploration • Lateral seated –option to change seated position • Eka pada Ustrasana Variation in Yoga for Wellness book • Adho Mukha Svanasana

3. Standing • Neutral Standing position -be mindful of positioning of head (dens) during all standing postures • Hip circles and moving to release any resonating tension in the body • Tadasana • Ardha Utkatasana -counter act with circles after, only 3 reps • Utkatasana (practice variations e.g. against a wall, with a pillow) • Utkatasana standing balance vinyasa • Release • Warrior 2 –explore stacking and tracking (pelvic girdle articulates to the long edge of the mat) • Transition to parallel feet • Add Prasarita Pada Uttanasana as a transitioning posture • Ardha Chandrasana • Uttanasana -breath development is to focus on completed exhalation, focusing on the strength, developing the connection to the feeling of strength and stabilisation of the exhalation

4. Surya Namaskar Surya Namaskar A Entry level –hands on the hips, long levers on the exhale only, breath development is location and feeling, completion of exhalation and quality is dirgha and suksma, up to 6 reps, adding progression in terms of levers Do 2 rounds focusing on asana as the predominator Do 2 rounds of quality and location –breath becomes the predominator Do 2 rounds on completing the exhalation Bhagirath Asana (Vrksasana) –reminder to always end with a standing balance before seated Transition to the floor through

5. Seated Postures Swing legs around into dandasana (use pillow if needed for postural reasons) Paschimottanasana 3 reps with knees bent

6. 6. Reclined Postures Theraband sequence Supta baddha Konasana From plank to rest with complete exhalation Belly breath Transition to all fours

7. Arm Balance Entry level vasisthasana and next stage

8. Back Extension Dvipada Pitham Counter pose Apanasana

Seated forward extension - Paschimottanasana 3 reps, knees bent

Shoulder stretch -Gomukhasana

Transition to Matsyasana

11. Savasana

12. Meditation Focus is to become consciously aware of the space in between the inhale and the exhale Measuring ratio breath and lengthening breath

13. Close of Practice Come to seated Hands in prayer Namaste

Focus points:

• Movement contained in breath • Breath development • Feeling and location • Breath development stages 1, 2, 3 & 4

Objectives:

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 42 • Remind students to focus on quality of breath i.e. Dirgha and Sukshma • Become conscious of which poses you are cultivating surrender /letting go during the exhalation

Sequence:

1. Breath Development Posture options –in Savasana, with a bolster, bent knees or knees falling in Practice: ◦◦ Develop conscious awareness of breath ◦◦ Passive observation of breath

1. Belly breath Resting breath

3. Cultivate ‘the feeling’ of the breath Stage 3 & 4 combined Following the exhale to surrender /letting go

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 43 • Cakravakasana with sounds (Om) to extend the breath • Pelvic girdle movement • Thoracic and shoulder girdle exploration • Sit into vajrasana • Thoracic location and breathing into • Vajrasana sequence • Extended vajrasana into a lateral stretch • Vajrasana –adjusting the seating position to suit with options -bent elbows, hands facing forward, arms alongside into simple twists • Pivoting from the dens • Neck stretches • Scapular exploration • Lateral seated –option to change seated position • Eka pada Ustrasana Variation of Yoga for Wellness book • Gomukhasana (ASM guiding principle) • Adho Mukha Svanasana

3. Standing • Neutral Standing position -be mindful of positioning of head (dens) during all standing postures • Urdhva Mukha Asana • Hip circles and moving to release any resonating tension in the body • Tadasana • Ardha Utkatasana -counteract with circles after. Only 3 reps • Utkatasana (variations- against a wall, with a pillow) • Utkatasana standing balance vinyasa • Release • Warrior 2 – explore stacking and tracking (pelvic girdle articulates to the long edge of the mat) • Transition to parallel feet

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 44 • Add Prasarita Pada Uttanasana as a transitioning posture • Parivrtta Prasarita Pada Uttanasana • Uttanasana -breath development is to focus on completed exhalation, focusing on the strength, developing the connection to the feeling of strength and stabilisation of the exhalation • Utthita Trikonasana • Ardha utkatasana 3-5 reps

4. Surya Namaskar Surya Namaskar A Entry level –hands on the hips, long levers on the exhale only, breath development is location and feeling, completion of exhalation and quality is dirgha and suksma, up to 6 reps, adding progression in terms of levers Do 2 rounds focusing on asana as the predominator Do 2 rounds of quality and location -breath becomes the predominator Do 2 rounds on completing the exhalation Hip circles to release any tension in the body

Garudasana

Transition to the floor through

5. Seated Postures Swing legs around into dandasana (use a pillow if needed) Paschimottanasana, 3 reps, legs straight variation Janu Sirsasana

6. Reclined Postures Theraband sequence Supta baddha Konasana Plank to rest with a completed exhalation Belly breath Transition to all fours

7. Arm balance Entry level vasisthasana and next stage

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 45 8. Back Extension Ardha Salabhasana of Yoga for Wellness book Dvipada Pitham Counter pose - Apanasana Seated forward extension - Paschimottanasana 3 reps, knees bent

9. Twist Mats perpendicular to the wall Simple Seated Twist

Shoulder stretch- Gomukhasana

Transition to Matsyasana

11. Savasana

12. Meditation Focus is to become consciously aware of the space in between the inhale and the exhale Measuring ratio breath and then lengthening the breath

13. Close of Practice Come to seated Hands in prayer Namaste

14. Pranayama Essence of pranayama is to ensure you have a suitable starting position i.e. sitting posture, lying, on a chair, on a stool Nadi shodhana Introduction to Dirgha and Sukshma Ratio breath

Focus points:

• Movement contained in breath • Breath development • Feeling and location • Breath development stages 1, 2, 3 & 4

Objectives:

• Introduction to simple movements, building the foundations of a posture • Introduction to pelvic floor

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 47 • To highlight asymmetrical presentations (ASM) refer to principles and add to poses that are asymmetrical • Create mind-body connection • Conscious reminder to energetically release from the postures • Remind students to focus on quality of breath i.e. Dirgha and Sukshma • Become conscious of which poses you are cultivating surrender / letting go during the exhalation

Sequence:

1. Breath Development Posture options –in Savasana, with a bolster, bent knees or knees falling in Practice: ◦◦ Develop conscious awareness of breath ◦◦ Passive observation of breath

1. Belly breath Resting breath

3. Cultivate ‘the feeling’ of the breath Stage 3 & 4 combined Following the exhale to surrender /letting go

2. Preparatory Poses /Stretching • Apanasana • Hamstring stretch • Supta padangusthasana in Yoga for Wellness book –to release the hamstrings • Urdhva prasarita padasana • Belly breath

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 48 • Jathara parivrtti Knees bent variation -can add new variations • Roll to all fours • Spinal exploration • Wrist exploration • Cakravakasana with sounds (Om) to extend the breath • Pelvic girdle movement • Thoracic and shoulder girdle exploration • Sit into vajrasana • Thoracic location and breathing • Vajrasana sequence • Extended vajrasana into a lateral stretch • Vajrasana – adjusting the seating position to suit and practicing options - bent elbows, hands facing forward, arms alongside into simple twists • Pivoting from the dens • Neck stretches • Scapular exploration • Lateral seated – options to change seated position • Eka pada Ustrasana Variation in Yoga for Wellness book • Gomukhasana (ASM guiding principle) • Adho Mukha Svanasana

3. Standing • Neutral Standing position -be mindful of positioning of head (dens) during all standing postures • Urdhva Mukha Asana • Hip circles and moving to release any resonating tension in the body • Ratio breath in Tadasana • Ardha Utkatasana - counteract with circles after, only 3 reps • Utkatasana (explore variations, against a wall, with a pillow) • Utkatasana standing balance vinyasa

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 49 • Release • Warrior 2 –explore stacking and tracking (pelvic girdle articulates to the long edge of the mat) • Transition to parallel feet • Prasarita Pada Uttanasana as a transitioning posture • Parivrtta Prasarita Pada Uttanasana • Standing lateral Uttanasana -breath development is to focus on completed exhalation, focusing on the strength, developing the connection to the feeling of strength and stabilisation of the exhalation • Utthita Trikonasana • Ardha utkatasana 3-5 reps

4. Surya Namaskar Surya Namaskar A Entry level –hands on the hips, long levers on the exhale only, breath development is location and feeling, completion of exhalation and quality which is dirgha and sukshma, up to 6 reps adding progressions in terms of levers Do 2 rounds focusing on asana as the predominator Do 2 rounds of quality and location –breath becomes the predominator Do 2 rounds on completing the exhalation Hip circles and moving to release any resonating tension in the body

Garudasana

Transition to the floor through

5. Seated Postures Swing legs around into dandasana (use pillow if needed) Paschimottanasana 3 reps (legs straight variation) Janu Sirsasana

6. Reclined Postures Theraband sequence Supta baddha Konasana

7. Arm balance Entry level vasisthasana and next stage

8. Back extension Ardha Salabhasana in Yoga for Wellness book Dvipada Pitham Counter pose -Apanasana Seated forward extension -Paschimottanasana, 3 reps, knees bent

9. Twist Mats perpendicular to the wall Simple Seated Twist

Shoulder stretch- Gomukhasana

Transition to Matsyasana

11. Savasana

12. Meditation Focus is to become consciously aware of the space in between the inhale and the exhale Measuring ratio breath and then lengthen the breath

13. Close of Practice Come to seated Hands in prayer Namaste

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 51 14. Pranayama Essence of pranayama is to ensure you have a suitable starting position i.e. sitting posture, lying, on a chair, on a stool Nadi shodhana Introduction to Dirgha and Sukshma Ratio breath

Focus points:

• Movement contained in breath • Breath development • Feeling and location • Breath development stages 1, 2, 3 & 4

Objectives:

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 53 • Remind students to focus on quality of breath i.e. Dirgha and Sukshma • Become conscious of which poses you are cultivating surrender /letting go during the exhalation

Sequence:

1. Breath Development Posture options – in Savasana, with a bolster, bent knees or knees falling in Practice: ◦◦ Develop conscious awareness of breath ◦◦ Passive observation of breath

1. Belly breath Resting breath

3. Cultivate ‘the feeling’ of the breath Stage 3 & 4 combined Following the exhale to surrender /letting go

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 54 • Cakravakasana with sounds (Om) to extend the breath • Pelvic girdle movement • Thoracic and shoulder girdle exploration • Sit into vajrasana • Thoracic location and breathing • Vajrasana sequence • Extended vajrasana into a lateral stretch • Vajrasana –adjusting the seating position to suit and practicing options -bent elbows, hands facing forward, arms alongside into simple twists • Pivoting from the dens • Neck stretches • Scapular exploration • Lateral seated –options to change seated position • Eka pada Ustrasana Variation in Yoga for Wellness book • Gomukhasana (ASM guiding principle) • Adho Mukha Svanasana

3. Standing • Neutral Standing position -be mindful of positioning of head (dens) during all standing postures • Urdhva Mukha Asana • Ratio breath in Tadasana • Ardha Utkatasana -counteract with circles after, only 3 reps • Utkatasana (explore variations, against a wall, with a pillow) • Utkatasana standing balance vinyasa • Release • Warrior 2 –explore stacking and tracking (pelvic girdle articulates to the long edge of the mat) • Transition to parallel feet • Prasarita Pada Uttanasana as a transitioning posture

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 55 • Parivrtta Prasarita Pada Uttanasana • Standing lateral Uttanasana -breath development is to focus on completed exhalation, focusing on the strength, developing the connection to the feeling of strength and stabilisation of the exhalation • Utthita Trikonasana • Ardha utkatasana 3-5 reps

4. Surya Namaskar Surya Namaskar A Entry level –hands on the hips, long levers on the exhale only, breath development is location and feeling, completion of exhalation and quality which is dirgha and sukshma, up to 6 reps adding progressions in terms of levers Do 2 rounds focusing on asana as the predominator Do 2 rounds of quality and location –breath becomes the predominator Do 2 rounds on completing the exhalation Hip circles and moving to release any resonating tension in the body

Garudasana

Transition to the floor through

5. Seated Postures Swing legs around into dandasana (use pillow if needed) Paschimottanasana 3 reps (legs straight variation) Janu Sirsasana

6. Reclined Postures Theraband sequence Supta baddha Konasana Plank to rest with completed exhalation Belly breath Transition to all fours

7. Arm Balance Entry level vasisthasana and next stage

9. Back Extension Ardha Salabhasana in Yoga for Wellness book Dvipada Pitham Counter pose -Apanasana Seated forward extension -Paschimottanasana 3 reps, knees bent

10. Twist Mats perpendicular to the wall Simple Seated Twist

Shoulder stretch -Gomukhasana

11. Inversion Block or bolster supporting pelvic girdle with legs up the wall. Please note long edge of block should be against the wall in order to support the whole pelvic girdle If no disparity in shoulders Viparita Parini

Transition to Matsyasana

12. Savasana

13. Meditation Focus is to become consciously aware of the space in between the inhale and the exhale Measuring ratio breath and lengthening breath

14. Close of Practice Come to seated Hands in prayer Namaste

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 57 15. Pranayama Essence of pranayama is to ensure you have a suitable starting position i.e. sitting posture, lying, on a chair, on a stool Nadi shodhana Introduction to Dirgha and Sukshma Ratio breath

Focus points:

• Movement contained in breath • Breath development • Feeling and location • Breath development stages 1, 2, 3 & 4

Objectives:

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 59 • Remind students to focus on quality of breath, Dirgha and Sukshma • Become conscious of which poses you are cultivating surrender / letting go during the exhalation

Sequence:

1. Breath Development Posture options – in Savasana, with a bolster, bent knees or knees falling in Practice: ◦◦ Develop conscious awareness of breath ◦◦ Passive observation of breath

1. Belly breath Resting breath

3. Cultivate ‘the feeling’ of the breath Stage 3 & 4 combined Following the exhale to surrender /letting go

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 60 • Cakravakasana with sounds (Om) to extend the breath • Pelvic girdle movement • Thoracic and shoulder girdle exploration • Sit into vajrasana • Thoracic location and breathing • Vajrasana sequence • Extended vajrasana into a lateral stretch • Vajrasana –adjusting the seating position to suit and practicing options -bent elbows, hands facing forward, arms alongside into simple twists • Pivoting from the dens • Neck stretches • Scapular exploration • Lateral seated –options to change seated position • Eka pada Ustrasana Variation in Yoga for Wellness book • Gomukhasana (ASM guiding principle) • Adho Mukha Svanasana

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 61 • Parivrtta Prasarita Pada Uttanasana • Standing lateral Uttanasana -breath development is to focus on completed exhalation, focusing on the strength, developing the connection to the feeling of strength and stabilisation of the exhalation • Utthita Trikonasana • Ardha utkatasana 3-5 reps

4. Surya Namaskar Surya Namaskar A Entry level –hands on the hips, long levers on the exhale only, breath development is location and feeling, completion of exhalation and quality which is dirgha and sukshma, up to 6 reps adding progressions in terms of levers Do 2 rounds focusing on asana as the predominator Do 2 rounds of quality and location –breath becomes the predominator Do 2 rounds on completing the exhalation Hip circles and moving to release any resonating tension in the body

Garudasana

Transition to the floor through

5. Seated Postures Swing legs around into dandasana (use pillow if needed) Paschimottanasana 3 reps (legs straight variation) Janu Sirsasana

6. Reclined Postures Theraband sequence Supta baddha Konasana Plank to rest with completed exhalation Belly breath Transition to all fours

7. Arm Balance Entry level vasisthasana and next stage

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 62 8. Back Extension Ardha Salabhasana in Yoga for Wellness book Dvipada Pitham Counter pose -Apanasana Seated forward extension -Paschimottanasana 3 reps, knees bent

9. Twist Mats perpendicular to the wall Simple Seated Twist

Shoulder stretch -Gomukhasana

Transition to Matsyasana

11. Savasana

12. Meditation Focus is to become consciously aware of the space in between the inhale and the exhale Measuring ratio breath and lengthening breath

13. Close of Practice Come to seated Hands in prayer Namaste

14. Pranayama Essence of pranayama is to ensure you have a suitable starting position i.e. sitting posture, lying, on a chair, on a stool Nadi shodhana Introduction to Dirgha and Sukshma Ratio breath

Focus points:

• Movement contained in breath • Breath development • Feeling and location • Breath development stages 1, 2, 3 & 4

Objectives:

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 64 • Remind students to focus on quality of breath, Dirgha and Sukshma • Become conscious of which poses you are cultivating surrender /letting go during the • exhalation

Sequence:

1. Breath Development Posture options – in Savasana, with a bolster, bent knees or knees falling in Practice: ◦◦ Develop conscious awareness of breath ◦◦ Passive observation of breath

1. Belly breath Resting breath

3. Cultivate ‘the feeling’ of the breath Stage 3 & 4 combined Following the exhale to surrender /letting go

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 65 • Spinal exploration • Wrist exploration • Cakravakasana with sounds (Om) to extend the breath • Pelvic girdle movement • Thoracic and shoulder girdle exploration • Sit into vajrasana • Thoracic location and breathing • Vajrasana sequence • Extended vajrasana into a lateral stretch • Vajrasana –adjusting the seating position to suit and practicing options -bent elbows, hands facing forward, arms alongside into simple twists • Pivoting from the dens • Neck stretches • Scapular exploration • Lateral seated –options to change seated position • Eka pada Ustrasana Variation in Yoga for Wellness book • Gomukhasana (ASM guiding principle) • Adho Mukha Svanasana

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 66 • Transition to parallel feet • Prasarita Pada Uttanasana as a transitioning posture • Parivrtta Prasarita Pada Uttanasana • Standing lateral Uttanasana -breath development is to focus on completed exhalation, focusing on the strength, developing the connection to the feeling of strength and stabilisation of the exhalation • Utthita Trikonasana • Ardha utkatasana 3-5 reps

4. Surya Namaskar Surya Namaskar A Entry level –hands on the hips, long levers on the exhale only, breath development is location and feeling and completion of exhalation and quality which is dirgha and sukshma, up to 6 reps adding progressions in terms of levers Do 2 rounds focusing on asana as the predominator Do 2 rounds of quality and location –breath becomes the predominator Do 2 rounds on completing the exhalation Hip circles and moving to release any resonating tension in the body

Garudasana

Transition to the floor through

5. Seated Postures Swing legs around into dandasana (use pillow if needed) Paschimottanasana 3 reps (legs straight variation) Janu Sirsasana

6. Reclined Postures Theraband sequence Supta baddha Konasana Plank to rest with completed exhalation Belly breath Transition to all fours

8. Back Extension Ardha Salabhasana in Yoga for Wellness book Dvipada Pitham Counter pose -Apanasana Seated forward extension -Paschimottanasana 3 reps, knees bent

9. Twist Mats perpendicular to the wall Simple Seated Twist

Shoulder stretch -Gomukhasana

Transition to Matsyasana

11. Savasana

12. Meditation Focus is to become consciously aware of the space in between the inhale and the exhale Measuring ratio breath and lengthening breath

13. Close of Practice Come to seated Hands in prayer Namaste

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 68 14. Pranayama Essence of pranayama is to ensure you have a suitable starting position i.e. sitting posture, lying, on a chair, on a stool Nadi shodhana Introduction to Dirgha and Sukshma Ratio breath

Focus points:

• Movement contained in breath • Breath development • Feeling and location • Breath development stages 1, 2, 3 & 4

Objectives:

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 70 • Creating mind-body connection • Conscious reminder to energetically release from the postures • Remind students to focus on quality of breath, Dirgha and Sukshma • Become conscious of which poses you are cultivating surrender /letting go during the exhalation

Sequence:

1. Breath Development Posture options –in Savasana, with a bolster, bent knees or knees falling in Practice: ◦◦ Develop conscious awareness of breath ◦◦ Passive observation of breath

1. Belly breath Resting breath

3. Cultivate ‘the feeling’ of the breath Stage 3 & 4 combined Following the exhale to surrender /letting go

4. Deepen, expand, strengthen, lengthen exhale. Movements that focus on exhale

5. Deepen, expand strengthen lengthen inhale (middle of the chest). Movements that focus on inhale

2. Preparatory Poses /Stretching • Apanasana • Hamstring stretch

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 71 • Supta padangusthasana in Yoga for Wellness book –to release the hamstrings • Urdhva prasarita padasana • Belly breath • Jathara parivrtti Knees bent variation -can add new variations • Roll to all fours • Spinal exploration pelvic girdle, thoracic vertebrae & shoulder girdle • Cakravakasana Variation (all fours, extend right leg, keep pelvic girdle articulated to the mat, then bring right leg through, bend knee, placing right foot on ground bringing nose to knee) • Lateral Pelvic girdle movement • Sit into vajrasana • Breathing into thoracic rib cage • Vajrasana sequence • Extended vajrasana into a lateral stretch • Vajrasana –adjusting the seating position to suit and practice posture options such as bent elbows, hands facing forward, arms alongside into simple twists • Pivoting from the dens • Neck stretches • Scapular exploration -option to change seated position • Gomukhasana (ASM guiding principle) • Cakravakasana Variation (Vajrasana raise up to knees, arms above head, come into extended vajrasana, all fours, downward dog, adho mukha svanasana (ams), plank, ams, all fours, push back into extended vajrasana, rise up, vajrasana, relax, starting position) with sound OM • Adho Mukha Svanasana Vinyasa sequence

3. Standing • Neutral Standing position -be mindful of positioning of head (dens) during all standing postures • Urdhva Mukha Asana

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 72 • Tadasana • Ardha Utkatasana -counteract with circles after, only 3 reps • Utkatasana (explore variations, against a wall, with a pillow) • Utkatasana standing balance vinyasa • Release • Warrior 2 –explore stacking and tracking (pelvic girdle articulates to the long edge of the mat) • Transition to parallel feet • Prasarita Pada Uttanasana as a transitioning posture • Parivrtta Prasarita Pada Uttanasana • Standing lateral Uttanasana -breath development is to focus on completed exhalation, focusing on the strength, developing the connection to the feeling of strength and stabilisation of the exhalation • Utthita Trikonasana • Ardha utkatasana 3-5 reps

4. Surya Namaskar Surya Namaskar A Entry level –hands on the hips, long levers on the exhale only, breath development is location and feeling, completion of exhalation and quality which is dirgha and sukshma, up to 6 reps adding progressions in terms of levers Do 2 rounds focusing on asana as the predominator Do 2 rounds of quality and location –breath becomes the predominator Do 2 rounds on completing the exhalation Hip circles and moving to release any resonating tension in the body

Garudasana

Transition to the floor through

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 73 5. Seated Postures Swing legs around into dandasana (use pillow if needed) Paschimottanasana 3 reps (legs straight variation) Janu Sirsasana

6. Reclined Postures Theraband sequence Supta baddha Konasana Plank to rest with completed exhalation Belly breath Transition to all fours

7. Arm Balance Entry level vasisthasana and next stage

8. Back Extension Ardha Salabhasana in Yoga for Wellness book Dvipada Pitham Counter pose -Apanasana Seated forward extension -Paschimottanasana 3 reps, knees bent

9. Twist Mats perpendicular to the wall Simple Seated Twist

Shoulder stretch -Gomukhasana

Transition to Matsyasana

12. Meditation Focus is to become consciously aware of the space in between the inhale and the exhale Measuring ratio breath and lengthening breath

13. Close of Practice Come to seated Hands in prayer Namaste

14. Pranayama Essence of pranayama is to ensure you have a suitable starting position i.e. sitting posture, lying, on a chair, on a stool Nadi shodhana Introduction to Dirgha and Sukshma Ratio breath Maintain the lengthened exhale over a number of cycles – working towards 12 Maintain the lengthened inhale over a number of cycles – working towards 12 Maintain the lengthened inhale and exhale over a number of cycles – working towards 12

Focus points:

• Movement contained in breath • Breath development • Feeling and location • Breath development stages 1, 2, 3 & 4

Objectives:

• Introduction to simple movements building foundations of a posture • Develop pelvic floor, front, middle & back • In more accentuated lower lumbar curve –anchor ribs

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 76 • To highlight asymmetrical presentations (ASM) refer to principles –add to poses that are asymmetrical • Creating mind-body connection • Conscious reminder to energetically release from the postures • Remind students to focus on quality of breath, Dirgha and Sukshma • Become conscious of which poses you are cultivating surrender /letting go during the exhalation

Sequence:

1. Breath Development Posture options –in Savasana, with a bolster, bent knees or knees falling in. Practice: ◦◦ Develop conscious awareness of breath ◦◦ Passive observation of breath

1. Belly breath Resting breath

3. Cultivate ‘the feeling’ of the breath Stage 3 & 4 combined Following the exhale to surrender / letting go

4. Deepen, expand, strengthen, lengthen exhale. Movements that focus on exhale

5. Deepen, expand strengthen lengthen inhale (middle of the chest). Movements that focus on inhale

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 77 2. Preparatory Poses /Stretching • Apanasana • Hamstring stretch • Supta padangusthasana in Yoga for Wellness book –to release the hamstrings • Urdhva prasarita padasana • Belly breath • Jathara parivrtti Knees bent variation -can add new variations • Roll to all fours • Spinal exploration -pelvic girdle, thoracic vertebrae & shoulder girdle • Cakravakasana Variation (all fours, extend right leg, keep pelvic girdle articulated to the mat, then bring right leg through, bend knee, placing right foot on ground bringing nose to knee) • Thoracic and shoulder girdle exploration • Sit into vajrasana • Breathing into thoracic rib cage • Vajrasana sequence • Extended vajrasana into a lateral stretch • Vajrasana –adjusting the seating position to suit and practice posture options such as bent elbows, hands facing forward, arms alongside into simple twists • Pivoting from the dens • Neck stretches • Scapular exploration -option to change seated position • Eka pada Ustrasana Variation in Yoga for Wellness book • Gomukhasana (ASM guiding principle) • Cakravakasana Variation (Vajrasana raise up to knees, arms above head, come into extended vajrasana, all fours, downward dog, adho mukha svanasana (ams), plank, ams, all fours, push back into extended vajrasana, rise up, vajrasana, relax, starting position) with sound OM • Adho Mukha Svanasana Vinyasa Sequence

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 78 3. Standing • Neutral Standing position -be mindful of positioning of head (dens) during all standing postures • Urdhva Mukha Asana • Tadasana • Ardha Utkatasana -counteract with circles after, only 3 reps • Utkatasana (explore variations, against a wall, with a pillow) • Utkatasana standing balance vinyasa • Release • Warrior 2 –explore stacking and tracking (pelvic girdle articulate to the long edge of the mat) • Transition to parallel feet • Parivrtta Prasarita Pada Uttanasana • Standing lateral Uttanasana -breath development is to focus on completed exhalation, focusing on the strength, developing the connection to the feeling of strength and stabilisation of the exhalation • Utthita Trikonasana • Ardha utkatasana 3-5 reps

4. Surya Namaskar Surya Namaskar A Entry level –hands on the hips, long levers on the exhale only, breath development is location and feeling, completion of exhalation and quality which is dirgha and sukshma, up to 6 reps adding progressions in terms of levers Do 2 rounds focusing on asana as the predominator Do 2 rounds of quality and location –breath becomes the predominator Do 2 rounds on completing the exhalation Hip circles and moving to release any resonating tension in the body

Garudasana

Transition to the floor through

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 79 5. Seated Postures Swing legs around into dandasana (use pillow if needed) Paschimottanasana 3 reps (legs straight variation) Janu Sirsasana

6. Reclined Postures Theraband sequence Supta baddha Konasana Plank to rest with completed exhalation Belly breath Transition to all fours

7. Arm Balance Entry level vasisthasana and next stage

8. Back Extension Ardha Salabhasana in Yoga for Wellness book Dvipada Pitham Counter pose -Apanasana Seated forward extension -Paschimottanasana 3 reps, knees bent

9. Twist Mats perpendicular to the wall Simple Seated Twist

Shoulder stretch -Gomukhasana

Transition to Matsyasana

12. Meditation Focus is to become consciously aware of the space in between the inhale and the exhale Measuring ratio breath and lengthening breath

13. Close of Practice Come to seated Hands in prayer Namaste

Focus points:

• Movement contained in breath • Breath development • Feeling and location • Breath development stages 1, 2, 3 & 4

Objectives:

• Introduction to simple movements building foundations of a posture • Develop pelvic floor, front, middle & back • In more accentuated lower lumbar curve –anchor ribs

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 82 • To highlight asymmetrical presentations (ASM) refer to principles –add to poses that are asymmetrical • Creating mind-body connection • Conscious reminder to energetically release from the postures • Remind students to focus on quality of breath, Dirgha and Sukshma • Become conscious of which poses you are cultivating surrender /letting go during the exhalation

Sequence:

1. Breath Development Posture options – in Savasana, with a bolster, bent knees or knees falling in Practice: ◦◦ Develop conscious awareness of breath ◦◦ Passive observation of breath

1. Belly breath Resting breath

3. Cultivate ‘the feeling’ of the breath Stage 3 & 4 combined Following the exhale to surrender /letting go

4. Deepen, expand, strengthen, lengthen exhale. Movements that focus on exhale

5. Deepen, expand strengthen lengthen inhale (middle of the chest). Movements that focus on inhale

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 83 2. Preparatory Poses /Stretching • Apanasana • Hamstring stretch • Supta padangusthasana in Yoga for Wellness book –to release the hamstrings • Urdhva prasarita padasana • Belly breath • Jathara parivrtti Knees bent variation -can add new variations • Roll to all fours • Spinal exploration pelvic girdle, thoracic vertebrae & shoulder girdle • Cakravakasana Variation (all fours, extend right leg, keep pelvic girdle articulated to the mat, then bring right leg through, bend knee, placing right foot on ground bringing nose to knee) • Thoracic and shoulder girdle exploration • Breathing into thoracic rib cage • Sit into vajrasana • Breathing into thoracic rib cage • Vajrasana sequence • Extended vajrasana into a lateral stretch • Vajrasana – adjusting the seating position to suit and practice posture options such as bent elbows, hands facing forward, arms alongside into simple twists • Pivoting from the dens • Neck stretches • Scapular exploration -option to change seated position • Eka pada Ustrasana Variation in Yoga for Wellness book • Gomukhasana (ASM guiding principle)

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 84 • Cakravakasana Variation (vajrasana raise up to knees, arms above head, come into extended vajrasana, all fours, downward dog, adho mukha svanasana (ams), plank, ams, all fours, push back into extended vajrasana, rise up, vajrasana, relax, starting position) with sound OM • Adho Mukha Svanasana Vinyasa Sequence

3. Standing • Neutral Standing position -be mindful of positioning of head (dens) during all standing postures • Urdhva Mukha Asana • Tadasana • Ardha Utkatasana -counteract with circles after, only 3 reps • Utkatasana (explore variations, against a wall, with a pillow) • Utkatasana standing balance vinyasa • Release • Warrior 2 –explore stacking and tracking (pelvic girdle articulates to the long edge of the mat) • Transition to parallel feet • Parivrtta Prasarita Pada Uttanasana • Uttanasana -breath development is to focus on completed exhalation, focusing on the strength, developing the connection to the feeling of strength and stabilisation of the exhalation • Utthita Trikonasana • Ardha utkatasana 3-5 reps

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 85 Do 2 rounds of quality and location –breath becomes the predominator Do 2 rounds on completing the exhalation Hip circles and moving to release any resonating tension in the body

Garudasana

Transition to the floor through

5. Seated Postures Swing legs around into dandasana (use pillow if needed) Paschimottanasana 3 reps (legs straight variation) Janu Sirsasana

6. Reclined Postures Theraband sequence Supta baddha Konasana Plank to rest with completed exhalation Belly breath Transition to all fours

7. Arm Balance Entry level vasisthasana and next stage

8. Back Extension Ardha Salabhasana in Yoga for Wellness book Dvipada Pitham Counter pose -Apanasana Seated forward extension -Paschimottanasana 3 reps, knees bent

9. Twist Mats perpendicular to the wall Simple Seated Twist

Shoulder stretch -Gomukhasana

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 86 10. Inversion Block or bolster supporting pelvic girdle with legs up the wall. Please note long edge of block should be against the wall in order to support the whole pelvic girdle If no disparity in shoulders -Viparita Parini

Transition to Matsyasana

11. Savasana

12. Meditation Focus is to become consciously aware of the space in between the inhale and the exhale Measuring ratio breath and lengthening breath

13. Close of Practice Come to seated Hands in prayer Namaste

Focus points:

• Movement contained in breath • Breath development • Feeling and location • Breath development stages 1, 2, 3 & 4

Objectives:

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 88 • Creating mind-body connection • Conscious reminder to energetically release from the postures • Remind students to focus on quality of breath, Dirgha and Sukshma • Become conscious of which poses you are cultivating surrender / letting go during the exhalation

Sequence:

1. Breath Development Posture options –in Savasana, with a bolster, bent knees or knees falling in Practice: ◦◦ Develop conscious awareness of breath ◦◦ Passive observation of breath

1. Belly breath Resting breath

3. Cultivate ‘the feeling’ of the breath Stage 3 & 4 combined Following the exhale to surrender /letting go

4. Deepen, expand, strengthen, lengthen exhale. Movements that focus on exhale

5. Deepen, expand strengthen lengthen inhale (middle of the chest). Movements that focus on inhale

2. Preparatory Poses /Stretching • Apanasana • Hamstring stretch • Supta padangusthasana in Yoga for Wellness book –to release the hamstrings

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 89 • Urdhva prasarita padasana • Belly breath • Jathara parivrtti Knees bent variation -can add new variations • Roll to all fours • Spinal exploration pelvic girdle, thoracic vertebrae & shoulder girdle • Cakravakasana Variation (all fours, extend right leg, keep pelvic girdle articulated to the mat, then bring right leg through, bend knee, placing right foot on ground bringing nose to knee) • Thoracic and shoulder girdle exploration • Breathing into thoracic rib cage • Sit into vajrasana • Breathing into thoracic rib cage • Vajrasana sequence • Extended vajrasana into a lateral stretch • Vajrasana –adjusting the seating position to suit and practice posture options such as bent elbows, hands facing forward, arms alongside into simple twists • Pivoting from the dens • Neck stretches • Scapular exploration -option to change seated position • Eka pada Ustrasana variation in Yoga for Wellness book • Gomukhasana (ASM guiding principle) • Cakravakasana Variation (Vajrasana raise up to knees, arms above head, come into extended vajrasana, all fours, downward dog, adho mukha svanasana (ams), plank, ams, all fours, push back into extended vajrasana, rise up, vajrasana, relax, starting position) with sound OM • Adho Mukha Svanasana Vinyasa Sequence

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 90 • Warrior 2 –explore stacking and tracking (pelvic girdle articulates to the long edge of the mat) • Transition to parallel feet • Parivrtta Prasarita Pada Uttanasana • Uttanasana -breath development is to focus on completed exhalation, focusing on the strength, developing the connection to the feeling of strength and stabilisation of the exhalation • Utthita Trikonasana • Ardha utkatasana 3-5 reps

4. Surya Namaskar Surya Namaskar A Entry level –hands on the hips, long levers on the exhale only, breath development is location and feeling, completion of exhalation and quality which is dirgha and sukshma, up to 6 reps adding progressions in terms of levers Do 2 rounds focusing on asana as the predominator Do 2 rounds of quality and location –breath becomes the predominator Do 2 rounds on completing the exhalation Hip circles and moving to release any resonating tension in the body

Garudasana

Transition to the floor through

5. Seated Postures Swing legs around into dandasana (use pillow if needed) Paschimottanasana 3 reps (legs straight variation) Janu Sirsasana

6. Reclined Postures Theraband sequence Supta baddha Konasana Plank to rest with completed exhalation Belly breath Transition to all fours

8. Back Extension Ardha Salabhasana in Yoga for Wellness book Dvipada Pitham Counter pose -Apanasana Seated forward extension -Paschimottanasana 3 reps, knees bent

9. Twist Mats perpendicular to the wall Simple Seated Twist

Shoulder stretch -Gomukhasana

Transition to Matsyasana

11. Savasana

12. Meditation Focus is to become consciously aware of the space in between the inhale and the exhale Measuring ratio breath and lengthening breath

13. Close of Practice Come to seated Hands in prayer Namaste

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 92 14. Pranayama Essence of pranayama is to ensure you have a suitable starting position i.e. sitting posture, lying, on a chair, on a stool Nadi shodhana Introduction to Dirgha and Sukshma Ratio breath Maintain the lengthened exhale over a number of cycles – working towards 12 Maintain the lengthened inhale over a number of cycles – working towards 12 Maintain the lengthened inhale and exhale over a number of cycles – working towards 12

Focus points:

• Movement contained in breath • Breath development • Feeling and location • Breath development stages 1, 2, 3 & 4

Objectives:

• Introduction to simple movements building foundations of a posture • Develop pelvic floor, front, middle & back • In more accentuated lower lumbar curve –anchor ribs • To highlight asymmetrical presentations (ASM) refer to principles –add to poses that are asymmetrical • Creating mind-body connection • Conscious reminder to energetically release from the postures • Remind students to focus on quality of breath, Dirgha and Sukshma • Become conscious of which poses you are cultivating surrender /letting go during the exhalation

1. Breath Development Posture options –in Savasana, with a bolster, bent knees or knees falling in Practice: ◦◦ Develop conscious awareness of breath ◦◦ Passive observation of breath

1. Belly breath Resting breath

3. Cultivate ‘the feeling’ of the breath Stage 3 & 4 combined Following the exhale to surrender /letting go

4. Deepen, expand, strengthen, lengthen exhale. Movements that focus on exhale

5. Deepen, expand strengthen lengthen inhale (middle of the chest). Movements that focus on inhale

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 95 • Cakravakasana Variation (all fours, extend right leg, keep pelvic girdle articulated to the mat, then bring right leg through, bend knee, placing right foot on ground bringing nose to knee) • Pelvic girdle movement • Thoracic and shoulder girdle exploration • Breathing into thoracic rib cage • Sit into vajrasana • Breathing into thoracic rib cage • Vajrasana sequence • Extended vajrasana into a lateral stretch • Vajrasana – adjusting the seating position to suit and practice posture options such as bent elbows, hands facing forward, arms alongside into simple twists • Pivoting from the dens • Neck stretches • Scapular exploration -option to change seated position • Eka pada Ustrasana variation in Yoga for Wellness book • Gomukhasana (ASM guiding principle) • Cakravakasana Variation (Vajrasana raise up to knees, arms above head, come into extended vajrasana, all fours, downward dog, adho mukha svanasana (ams), plank, ams, all fours, push back into extended vajrasana, rise up, vajrasana, relax, starting position) with sound OM • Adho Mukha Svanasana Vinyasa Sequence

3. Standing • Neutral Standing position -be mindful of positioning of head (dens) during all standing postures • Tadasana • Uttanasana • Parsvottanasana • Release • Warrior 2 –explore stacking and tracking (pelvic girdle articulates to the long edge of the mat) • Transition to parallel feet • Parivrtta Prasarita Pada Uttanasana • Uttanasana Utthita Trikonasana • Ardha utkatasana 3-5 reps

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 96 4. Surya Namaskar Surya Namaskar A Entry level –hands on the hips, long levers on the exhale only, breath development is location and feeling and completion of exhalation and quality which is dirgha and sukshma, up to 6 reps adding progressions in terms of levers Do 2 rounds focusing on asana as the predominator Do 2 rounds of quality and location –breath becomes the predominator Do 2 rounds on completing the exhalation Hip circles and moving to release any resonating tension in the body Surya Namaskar B Garudasana Transition to the floor through

5. Seated Postures Swing legs around into dandasana (use pillow if needed) Paschimottanasana 3 reps (legs straight variation) Upavistha konasana in Yoga for Wellness book

6. Reclined Postures Theraband sequence Supta baddha Konasana Plank to rest with completed exhalation Belly breath Transition to all fours

7. Arm Balance Entry level vasisthasana and next stage

8. Back Extension Ardha Salabhasana in Yoga for Wellness book Dvipada Pitham Counter pose -Apanasana Seated forward extension -Paschimottanasana 3 reps, knees bent

9. Twist Mats perpendicular to the wall Simple Seated Twist

Transition to Matsyasana

11. Savasana

12. Meditation Focus is to become consciously aware of the space in between the inhale and the exhale Measuring ratio breath and lengthening breath

13. Close of Practice Come to seated Hands in prayer Namaste

Focus points:

• Movement contained in breath • Breath development • Feeling and location • Breath development stages 1, 2, 3 & 4

Objectives:

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 99 • Become conscious of which poses you are cultivating surrender /letting go during the exhalation • In all forward extensions seated and standing we are developing conscious pause after the complete exhalation

Sequence:

1. Breath Development Posture options – in Savasana, with a bolster, bent knees or knees falling in Practice: ◦◦ Develop conscious awareness of breath ◦◦ Passive observation of breath

1. Belly breath Resting breath

3. Cultivate ‘the feeling’ of the breath Stage 3 & 4 combined Following the exhale to surrender /letting go

4. Deepen, expand, strengthen, lengthen exhale. Movements that focus on exhale

5. Deepen, expand strengthen lengthen inhale (middle of the chest). Movements that focus on inhale

2. Preparatory Poses /Stretching • Apanasana • Hamstring stretch • Supta padangusthasana in Yoga for Wellness book – to release the hamstrings • Urdhva prasarita padasana • Belly breath

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 100 • Jathara parivrtti Knees bent variation -can add new variations • Roll to all fours • Spinal exploration pelvic girdle, thoracic vertebrae & shoulder girdle • Wrist exploration • Cakravakasana Variation (all fours, extend right leg, keep pelvic girdle articulated to the mat, then bring right leg through, bend knee, placing right foot on ground bringing nose to knee) • Pelvic girdle movement • Thoracic and shoulder girdle exploration • Sit into vajrasana • Breathing into thoracic rib cage • Vajrasana sequence • Extended vajrasana into a lateral stretch • Vajrasana –adjusting the seating position to suit and practice posture options such as bent elbows, hands facing forward, arms alongside into simple twists • Pivoting from the dens • Neck stretches • Scapular exploration- option to change seated position • Eka pada Ustrasana variation in Yoga for Wellness book • Gomukhasana (ASM guiding principle) • Cakravakasana variation (vajrasana raise up to knees, arms above head, come into extended vajrasana, all fours, downward dog, adho mukha svanasana (ams), plank, ams, all fours, push back into extended vajrasana, rise up, vajrasana, relax, starting position) with sound OM • Adho Mukha Svanasana Vinyasa Sequence

3. Standing • Neutral Standing position -be mindful of positioning of head (dens) during all standing postures • Urdhva Mukha Asana • Tadasana • Uttanasana • Pasrva Uttanasana • Release • Warrior 2 –explore stacking and tracking (pelvic girdle articulates to the long edge of the mat)

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 101 • Transition to parallel feet • Parivrtta Prasarita Pada Uttanasana • Uttanasana -breath development is to focus on completed exhalation, focusing on the strength, developing the connection to the feeling of strength and stabilisation of the exhalation • Utthita Trikonasana • Ardha utkatasana 3-5 reps

4. Surya Namaskar Surya Namaskar A Entry level –hands on the hips, long levers on the exhale only, breath development is location and feeling, completion of exhalation and quality which is dirgha and sukshma, up to 6 reps adding progressions in terms of levers Do 2 rounds focusing on asana as the predominator Do 2 rounds of quality and location –breath becomes the predominator Do 2 rounds on completing the exhalation Hip circles and moving to release any resonating tension in the body Surya Namaskar B

Garudasana Transition to the floor through

5. Seated Postures Swing legs around into dandasana (use pillow if needed) Paschimottanasana 3 reps (legs straight variation) Upavistha konasana in Yoga for Wellness book

6. Reclined Postures Theraband sequence Supta baddha Konasana Plank to rest with completed exhalation Belly breath Transition to all fours

7. Arm Balance Entry level vasisthasana and next stage

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 102 8. Back Extension Ardha Salabhasana in Yoga for Wellness book Dvipada Pitham Counter pose -Apanasana Seated forward extension -Paschimottanasana 3 reps, knees bent

9. Twist Mats perpendicular to the wall Simple Seated Twist

Shoulder stretch -Gomukhasana

Transition to Matsyasana

11. Savasana

12. Meditation Focus is to become consciously aware of the space in between the inhale and the exhale Measuring ratio breath and lengthening breath

13. Close of Practice Come to seated Hands in prayer Namaste

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 103 14. Pranayama Essence of pranayama is to ensure you have a suitable starting position i.e. sitting posture, lying, on a chair, on a stool Nadi shodhana Introduction to Dirgha and Sukshma Ratio breath Maintain the lengthened exhale over a number of cycles – working towards 12 Maintain the lengthened inhale over a number of cycles – working towards 12 Maintain the lengthened inhale and exhale over a number of cycles – working towards 12

Focus points: • Movement contained in breath • Breath development • Feeling and location • Breath development stages 1, 2, 3 & 4

Objectives:

1. Breath Development Posture options – in Savasana, with a bolster, bent knees or knees falling in Practice: ◦◦ Develop conscious awareness of breath ◦◦ Passive observation of breath

1. Belly breath Resting breath

3. Cultivate ‘the feeling’ of the breath Stage 3 & 4 combined Following the exhale to surrender /letting go

4. Deepen, expand, strengthen, lengthen exhale. Movements that focus on exhale

5. Deepen, expand strengthen lengthen inhale (middle of the chest). Movements that focus on inhale

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 106 • Cakravakasana variation (all fours, extend right leg, keep pelvic girdle articulated to the mat, then bring right leg through, bend knee, placing right foot on ground bringing nose to knee) • Pelvic girdle movement • Thoracic and shoulder girdle exploration • Sit into vajrasana • Breathing into thoracic rib cage • Vajrasana sequence • Extended vajrasana into a lateral stretch • Vajrasana –adjusting the seating position to suit and practice posture options such as bent elbows, hands facing forward, arms alongside into simple twists • Pivoting from the dens • Neck stretches • Scapular exploration -option to change seated position • Eka pada Ustrasana Variation in Yoga for Wellness book • Gomukhasana (ASM guiding principle) • Cakravakasana Variation (vajrasana raise up to knees, arms above head, come into extended vajrasana, all fours, downward dog, adho mukha svanasana (ams), plank, ams, all fours, push back into extended vajrasana, rise up, vajrasana, relax, starting position) with sound OM • Adho Mukha Svanasana Vinyasa Sequence

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 107 • Uttanasana -breath development is to focus on completed exhalation, focusing on the strength, developing the connection to the feeling of strength and stabilisation of the exhalation • Utthita Trikonasana • Ardha utkatasana 3-5 reps

4. Surya Namaskar Surya Namaskar A Entry level –hands on the hips, long levers on the exhale only, breath development is location and feeling, completion of exhalation and quality which is dirgha and sukshma, up to 6 reps adding progressions in terms of levers Do 2 rounds focusing on asana as the predominator Do 2 rounds of quality and location –breath becomes the predominator Do 2 rounds on completing the exhalation Hip circles and moving to release any resonating tension in the body Surya Namaskar B Garudasana Transition to the floor through

5. Seated Postures Swing legs around into dandasana (use pillow if needed) Paschimottanasana 3 reps (legs straight variation) Upavistha konasana in Yoga for Wellness book

6. Reclined Postures Theraband sequence Supta baddha Konasana Supta eka padangusthasana Plank to rest with completed exhalation Belly breath Transition to all fours

7. Arm Balance Entry level vasisthasana and next stage

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 108 8. Back Extension Ardha Salabhasana in Yoga for Wellness book Dvipada Pitham Counter pose -Apanasana Seated forward extension -Paschimottanasana 3 reps, knees bent

9. Twist Mats perpendicular to the wall Simple Seated Twist

Shoulder stretch -Gomukhasana

Transition to Matsyasana

11. Savasana

12. Meditation Focus is to become consciously aware of the space in between the inhale and the exhale Measuring ratio breath and lengthening breath

13. Close of Practice Come to seated Hands in prayer Namaste

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 109 14. Pranayama Essence of pranayama is to ensure you have a suitable starting position i.e. sitting posture, lying, on a chair, on a stool Nadi shodhana Introduction to Dirgha and Sukshma Ratio breath Maintain the lengthened exhale over a number of cycles – working towards 12 Maintain the lengthened inhale over a number of cycles – working towards 12 Maintain the lengthened inhale and exhale over a number of cycles – working towards 12

Focus points:

• Movement contained in breath • Breath development • Feeling and location • Breath development stages 1, 2, 3 & 4

Objectives:

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 111 • In all forward extensions seated and standing we are developing conscious pause after the complete exhalation • Develop conscious pause after the completed inhalation

Sequence:

1. Breath Development Posture options – in Savasana, with a bolster, bent knees or knees falling in Practice: ◦◦ Develop conscious awareness of breath ◦◦ Passive observation of breath

1. Belly breath Resting breath

3. Cultivate ‘the feeling’ of the breath Stage 3 & 4 combined Following the exhale to surrender /letting go

4. Deepen, expand, strengthen, lengthen exhale. Movements that focus on exhale

5. Deepen, expand strengthen lengthen inhale (middle of the chest). Movements that focus on inhale

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 112 • Roll to all fours • Spinal exploration pelvic girdle, thoracic vertebrae & shoulder girdle • Wrist exploration • Cakravakasana variation (all fours, extend right leg, keep pelvic girdle articulated to the mat, then bring right leg through, bend knee, placing right foot on ground bringing nose to knee) • Pelvic girdle movement • Thoracic and shoulder girdle exploration • Sit into vajrasana • Breathing into thoracic rib cage • Vajrasana sequence • Extended vajrasana into a lateral stretch • Vajrasana –adjusting the seating position to suit and practice posture options such as bent elbows, hands facing forward, arms alongside into simple twists • Pivoting from the dens • Neck stretches • Scapular exploration-option to change seated position • Eka pada Ustrasana variation in Yoga for Wellness book • Gomukhasana (ASM guiding principle) • Cakravakasana Variation (vajrasana raise up to knees, arms above head, come into extended vajrasana, all fours, downward dog, adho mukha svanasana (ams), plank, ams, all fours, push back into extended vajrasana, rise up, vajrasana, relax, starting position) with sound OM • Adho Mukha Svanasana Vinyasa Sequence

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 113 • Parivrtta Prasarita Pada Uttanasana • Uttanasana -breath development is to focus on completed exhalation, focusing on the strength, developing the connection to the feeling of strength and stabilisation of the exhalation • Utthita Trikonasana • Ardha utkatasana 3-5 reps

4. Surya Namaskar Surya Namaskar A Entry level – hands on the hips, long levers on the exhale only, breath development is location and feeling, completion of exhalation and quality which is dirgha and sukshma, up to 6 reps adding progressions in terms of levers Do 2 rounds focusing on asana as the predominator Do 2 rounds of quality and location – breath becomes the predominator Do 2 rounds on completing the exhalation Hip circles and moving to release any resonating tension in the body Surya Namaskar B Garudasana Transition to the floor through

5. Seated Postures Swing legs around into dandasana (use pillow if needed) Paschimottanasana 3 reps (legs straight variation) Upavistha konasana in Yoga for Wellness book

6. Reclined Postures Theraband sequence Supta baddha Konasana Supta eka padangusthasana Plank to rest with completed exhalation Belly breath Transition to all fours

7. Arm Balance Entry level vasisthasana and next stage

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 114 8. Back Extension Ardha Salabhasana in Yoga for Wellness book Dvipada Pitham Counter pose -Apanasana Seated forward extension -Paschimottanasana 3 reps, knees bent

9. Twist Mats perpendicular to the wall Simple Seated Twist

Shoulder stretch- Gomukhasana

Transition to Matsyasana

11. Savasana

12. Meditation Focus is to become consciously aware of the space in between the inhale and the exhale Measuring ratio breath and lengthening breath

13. Close of Practice Come to seated Hands in prayer Namaste

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 115 14. Pranayama Essence of pranayama is to ensure you have a suitable starting position i.e. sitting posture, lying, on a chair, on a stool Nadi shodhana Introduction to Dirgha and Sukshma Ratio breath Maintain the lengthened exhale over a number of cycles – working towards 12 Maintain the lengthened inhale over a number of cycles – working towards 12 Maintain the lengthened inhale and exhale over a number of cycles – working towards 12

Focus points:

• Movement contained in breath • Breath development • Feeling and location • Breath development stages 1, 2, 3 & 4

Objectives:

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 117 • In all forward extensions seated and standing we are developing conscious pause after the complete exhalation • -Develop conscious pause after the completed inhalation

Sequence:

1. Breath Development Posture options – in Savasana, with a bolster, bent knees or knees falling in Practice: ◦◦ Develop conscious awareness of breath ◦◦ Passive observation of breath

1. Belly breath Resting breath

3. Cultivate ‘the feeling’ of the breath Stage 3 & 4 combined Following the exhale to surrender /letting go

4. Deepen, expand, strengthen, lengthen exhale. Movements that focus on exhale

5. Deepen, expand strengthen lengthen inhale (middle of the chest). Movements that focus on inhale

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 118 • Roll to all fours • Spinal exploration pelvic girdle, thoracic vertebrae & shoulder girdle • Wrist exploration • Cakravakasana Variation (all fours, extend right leg, keep pelvic girdle articulated to the mat, then bring right leg through, bend knee, placing right foot on ground bringing nose to knee) • Pelvic girdle movement • Thoracic and shoulder girdle exploration • Sit into vajrasana • Breathing into thoracic rib cage • Vajrasana sequence • Extended vajrasana into a lateral stretch • Vajrasana –adjusting the seating position to suit and practice posture options such as bent elbows, hands facing forward, arms alongside into simple twists • Pivoting from the dens • Neck stretches • Scapular exploration -option to change seated position • Eka pada Ustrasana Variation in Yoga for Wellness book • Gomukhasana (ASM guiding principle) • Cakravakasana Variation (vajrasana raise up to knees, arms above head, come into extended vajrasana, all fours, downward dog, adho mukha svanasana (ams), plank, ams, all fours, push back into extended vajrasana, rise up, vajrasana, relax, starting position) with sound OM • Adho Mukha Svanasana Vinyasa Sequence

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 119 • Parivrtta Prasarita Pada Uttanasana • Uttanasana -breath development is to focus on completed exhalation, focusing on the strength, developing the connection to the feeling of strength and stabilisation of the exhalation • Utthita Trikonasana • Ardha utkatasana 3-5 reps

4. Surya Namaskar Surya Namaskar A Entry level –hands on the hips, long levers on the exhale only, breath development is location and feeling, completion of exhalation and quality which is dirgha and sukshma, up to 6 reps adding progressions in terms of levers Do 2 rounds focusing on asana as the predominator Do 2 rounds of quality and location –breath becomes the predominator Do 2 rounds on completing the exhalation Hip circles and moving to release any resonating tension in the body Surya Namaskar B

Garudasana Transition to the floor through

5. Seated Postures Swing legs around into dandasana (use pillow if needed) Paschimottanasana 3 reps (legs straight variation) Upavistha konasana in Yoga for Wellness book

6. Reclined Postures Theraband sequence Supta baddha Konasana Supta eka padangusthasana Plank to rest with completed exhalation Belly breath Transition to all fours

7. Arm Balance Entry level vasisthasana and next stage

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 120 8. Back Extension Ardha Salabhasana in Yoga for Wellness book Dvipada Pitham Counter pose - Apanasana Seated forward extension -Paschimottanasana 3 reps, knees bent

9. Twist Mats perpendicular to the wall Simple Seated Twist

Shoulder stretch- Gomukhasana

Transition to Matsyasana

11. Savasana

12. Meditation Focus is to become consciously aware of the space in between the inhale and the exhale Measuring ratio breath and lengthening breath

13. Close of Practice Come to seated Hands in prayer Namaste

Copyright Santosha Yoga Institute v3 All Rights Reserved 2015 121 14. Pranayama Essence of pranayama is to ensure you have a suitable starting position i.e. sitting posture, lying, on a chair, on a stool Nadi shodhana Introduction to Dirgha and Sukshma Ratio breath Maintain the lengthened exhale over a number of cycles – working towards 12 Maintain the lengthened inhale over a number of cycles – working towards 12 Maintain the lengthened inhale and exhale over a number of cycles – working towards 12