A Caterpillar Singing Loudly Sample

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Joanna Bertzeletos



Tis book is dedicated to all the children, the young,

the not so young and the inner child in all of us.

Remember nothing is impossible, keep believing in yourself,

shine bright and strong.



Written by Joanna Bertzeletos

Photographer Sarah Ingolfsdottir Illustrations and costume design Ruthie Ford

Face Painting Liz SearleGraphic Design Jason Major



Published by Yoga Nature SheeldFirst Edition, November 2011.

Copyright © 2011 by Joanna BertzeletosPhotographer: Sarah IngolsdottirIllustrations and costume design: Ruthie FordFace Painting: Liz SearleGraphic Design: Jason Major

Te rights o Joanna Bertzeletos to be identifed asthe author o this work has been asserted by her in

accordance with the Copyright, Designs and PatentsAct, 1988.

All rights reserved. No part o this publicationmay be reproduced, stored in a retrieval system, ortransmitted in any way or by any means, electronic,photocopying, recording or otherwise, without priorwritten permission o the copy right holder.

Printed in United Kingdom

A CIP record or this book is available rom theBritish Library.

Printed by Northend Creative Print Solutionswww.northend.co.uk

ISBN 978-0-9570810-0-0



A C a t e r p

i l l a r S i n gi n gL o u d l y

3

Starring ................................................................... 5

About this book..................................................... 7

Wake and shake Up .............................................10

Overview Poster ....................................................11

Becoming a Yoga Master ...................................... 13

1 A Caterpillar Singing Loudly ............................. 14

2 wo Hissing Cobras ............................................16

3 Tree Stretched-out-Dormice ............................ 18

4 Four Happy Cats .................................................. 20

5 Five Downward Dogs .......................................... 22

6 Six Crazy Lizards ................................................. 24

7 Seven Swans-a-Swimming ................................. 26

8 Eight Festive Camels ........................................... 28

9 Nine Cheetahs Running ..................................... 30

10 en rees-a-Swaying ........................................... 32

11 Eleven Surers Surfng ......................................... 34

12 welve Dancers Dancing .................................... 36

How do I get rom one pose to the next? .......... 38

A Caterpillar Singing Loudly: Full Sequence.... 43Some other Asanas you may wish to try ........... 44

Yogic Nap ime (Yoga Nidra) .............................50

Facts about A Caterpillar Singing Loudly .........52

Goodbye ................................................................ 53

Peace Path ..............................................................56

With Metta (with loving kindness) .................... 59



A C a t e r p


7

Respecting your body Beore going on your yogic adventure it

is important that you respect your body and honour its needs. I you have any health conditions or are uncertain as towhether or not you can do the posturesor the sequence in this book please makesure you speak to someone in the medicalproession and/or an appropriately trained yoga instructor.

Who is this book for?Tis book can be used by anyone romas young as 3 years o age to grown-up age. I have had the great honour o sharing “A Caterpillar Singing Loudly”with a great variety o groups. I havetaught it in Montissori, Primary andSecondary Schools, with both childrenand adults with Special Needs and withmy various adult groups. Te maincriteria is to have un with it and not toworry too much about alignment as themore you practice it the more yourbody will click into place.

How to use this book?

Even though this book is based on “Tewelve Days o Christmas” it can actually be used at any time o the year. I havewritten the book in a way to enable thisto happen. However, when it is close tothe Festive season around Novembertime you simply change “on the frstday I met him” to “on the frst day o Christmas” and then you can do thesequence over the estive period.

The book has been laid out into

the following eight sections:• ShakeandWakeUp– here you will fnd three simple moves

to prepare your body or the sequence.

• BecomingaGrandMasterYoginiorYogi – in this sectionyou will ocus on mastering each o the 12 postures inthe sequence. o help you they have been colour coded.

•HowdoIGetFromOnePosetotheNext– in this section youwill fnd guidance on the transition stages, that is, how to getrom one pose to the next.

• ACaterpillarSingingLoudlyefullSequence– here you havean overview o the sequence where you can put all you havelearnt together.

• SomeotherAsanasyoumaywishtotry – once you havemastered the postures in the sequence you may wish to try someother yoga poses.

• YogicNapTime(YogaNidra) – in this section you will fndguidance on how to go into a deep relaxation.

• FactsaboutACaterpillarSingingLoudly – here you will fndinteresting acts about how many postures you end up doingwhen you do the sequence once.

•Goodbye – here you will say arewell to the Caterpillar SingingLoudly gang and you will fnd out how old they are and why they like yoga.

Sequence - A sequence is when you put things in order. You can have number sequences,shape sequences, dance sequences or yoga sequences.

Transition - A transition is how you get rom one stage to the next or rom onestep to the next. In this case it is how you change rom one posture into the next.

Alignment - Alignment simply means making sure that you or things are not crooked.



16

A C a t e r pi l l a r S i n gi n gL o u d l y

2On the second day I met himmy yogi sent to metwo hissing cobras.



A C a t e r p


17

1 Lie on your belly with yourhands beneath your shoulders and

orehead on the oor.2 On your next in-breath slowly

trace a line on the oor

with your nose and rise up into the

mighty cobra. Try the breathing tip i

you eel up to it.

Benefts•Strengthens the spine;•Stretches chest, lungs,

shoulders and belly;•Raises energy and

de-stresses.

Many ancient cultures thought that

cobras were powerul creaturesthat were there to protect and keepspecial places sae. Remember theinner cobra within you whenever youeel down and as you hold the poseafrm “I am special and worthy o protecting mysel”.

Cobra or Bhujangasana (Bhujanga = Cobra and Asana =Pose)

2

Look up how many

diferent snakes you

can nd that were

used or protection and

see i you can create

some new snake yoga

postures. Don’t orget

to name them!

Project

Breathing tip – Tuck your tongue behind

your teeth and take a deep breathe in through

your nose as you breathe out make a gentle

hissing sound. See how long you can breathe

out or without making yoursel eel dizz y.

1 2



34


11On the eleventh day I met himmy yogi sent to meeleven surers surfng.

I you are boy that surs

you are called Surer

Dude and i you are a g irl

that surs you are called

Surer Dudess.




35

1 Stand in Mountain

pose. Make sure your feet

are hip-width apart, your arms

are by your sides and you are

standing tall and strong.

2 Widen your

stance or make a big

gap between your feet.

Don’t be silly it should

not be too big!

3 urn your

right oot to

the right and adjust

your lef slightly.

5 ake a breathe in and raise your

arms to shoulder height when you

breathe out bend your right knee and

look to the right. Repeat to the other side.

4 Check your eet are in the right

place (or aligned correctly).

Benefts

•

Strengthens the legsand arms;•Stretches the legs, lungs and

shoulders;• Increases energy.

Everyone has a warrior inside them. Tink o the warriorinside you and as you hold the pose arm “I am strongand courageous!”

Surer Dude or Dudess, Warrior Pose

11

Tip

Try to relax your

shoulders as you

breathe deeply in and

out but still keep your

arms shoulder height and strong.

Deepen the pose:

As you practice try and get your legs wider

and sink more deeply into the posture.

Remember not to over do it! As you hold

eel the strength and power in your body!

You eel and look great!

Virabhadrasana II (Virabhadra = the name o a erce warrior and Asana = Pose)

1 2 3 4 5



38


For most o the sequence it is quite easy togure out how to get rom one pose to the next.However, there are a ew postures where it is abit more dicult to gure out the transitions.

In this section we will show you how to changerom one posture into the next. As you go upthe sequence (rom the rst day to the twelhday you met him) you always start of with thecaterpillar pose so I will explain the transitionsor the ollowing:

• Caterpillar into Swan;

• Caterpillar into Camel;

• Caterpillar into Cheetah;

• Caterpillar into Tree;

• Caterpillar into Surer and

• Caterpillar into Dancer.

As you go down the sequence you need to knowthe transitions or the ollowing postures:

• Camel into Swan;

• Cheetah into Camel;

• Tree into Cheetah;

• Surer into Tree and

• Dancer into Surer.




39

2 Breathe in press up into crazy lizard.

2 Breathe in into happy cat.

2 Breathe in into happy cat.

3 Breathe out go into downward

acing dog.

3 Breathe out high kneeling pose.

3 Breathe out into high kneeling pose.

Breathe in into your spine.

4 Breathe in bring the right knee

between your hands and go into

swan. Take a breathe out.

4 Place your hands on your lower

back breathe in and on an out breath

4 Breathe out and step orward with your

right leg into Cheetah.

5 Breathe in and place your crown

on your swans head.

1 Caterpillar pose.

1 Caterpillar pose.

1 Caterpillar pose.

Caterpillar into Swan

Caterpillar into Camel

Caterpillar into Cheetah

1

1

1 2 3 4

2 3 4

2 3 4 5

push your hips orward and tuck your

chin to your chest.

ransitions For Going Up Te Sequence (Remember your right leg leads)



A Caterpillar Singing Loudly

A Caterpillar Singing Loudly is a yoga book inspired by the ‘12 Days o Christmas’that can be used all year round. Anyone can use this book rom as young as threeyears o age right up to grown-up age. You can use this book on your own, with

your amily or in your school. In this book you will go on a Yogic Adventure,become a Grand Master Yogini or Yogi, learn a new language and new words.

You will also fnd projects to do and tips on how to sel-empower yoursel.

Tis book is un, interactive and flled with wonderul yoga wisdom. It alsoincludes a poster to help you with your practice.

Tis has been a production by

www.yoganatureshefeld.org.uk Made in Shefeld, United Kingdom

ISBN 978-0-9570810-0-0

UK £13.99

A Caterpillar Singing Loudly Sample

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