Handbook How to Use this Handbook - YogaLife Institute › wp-content › ...Follow the ethical code...

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Handbook This handbook is written for Certified Yoga Teachers. The information here may be applied in conjunction with the wisdom and education of other practitioners such as chiropractors, long-term care workers, psychotherapists, and others in healing and health professions. If you are not a Certified Yoga Teacher, please follow the guidelines presented here under the advisement of one.

How to Use this Handbook

It is recommended that all sequences be performed under the guidance of a Certified Yoga Teacher. Each of the Sample Sequences beginning on page 23 note the Condition addressed and the Participants who may benefit from the practice. The Focus of each Sequence assists you in formulating your own practices for similar participants. The Sequences do not include an exhaustive list of postures that would benefit the named conditions. Yoga poses have layered benefits and affect the body and its systems in many healing, and sometimes unpredictable, ways. Individuals will likely benefit from more than one of the Sequences. Keep individuals�’ precautions in mind when following the Sequences and err on the side of caution. When formulating your own programs, remember the Focus for each condition and experiment with variations of postures that have been helpful.

Notes on Ethics

Follow the ethical code of your profession. For further information on the ethical codes guiding yoga teachers, please consult the California Yoga Teachers Association Code of Professional Ethics and the ethical codes of IAYT and AAYT. Treat clients with respect and dignity. Acceptance is a tenet of practice. As you accept clients with all of their fears, resistances, and limitations, they are able to seek that same acceptance within themselves. Honour the wisdom of their bodies and examine your own biases when exploring means of adjusting their postures, recommending lifestyle shifts, or explaining philosophy. Clients feel trust knowing that they have a voice in the process. Furthermore, sharing input empowers them to listen to themselves and bring Therapeutic Yoga practice into everyday life. Remain sensitive to your clients. Even if there are few outward indications of discomfort, observe subtle cues of tension such as shallow breath or vacant eyes. Assist your clients into the safest and most comfortable postures for them. We are mindful to approach the whole person with curiosity, free from assumptions, as we remember the gunas and individual constitutions, as well as diversity in beliefs, lifestyle, current situations, and so on. It is normal for symptoms to seem worse after the first five to eight sessions. Advise participants in advance to prepare them for extra self-care and rest during the initial stages of Therapeutic Yoga. In most cases, there will be immediate benefits yet during the few days after beginning sessions, clients tend to report an increase in pain or dysfunction. In classes or private sessions, clients sometimes appear resistant to the new movements, techniques, and lifestyle suggestions. If it seems like they are unwilling, allow them space to explore what is right for them. Approach perceived resistance from a place of curiosity, compassion, and acceptance. Inquire into the clients�’ intention for participating and in what ways might the practice benefit them. It is advised that clients get permission and recommendations from their primary health care provider before embarking upon a yoga journey. Provide new clients with a standard screening form to learn about other injuries that they may not mention beyond their presenting issue. Also be prepared for clients to neglect to mention other diagnoses or injuries. There are many reasons why


this might happen and the main ones are forgetfulness, denial, or shame. It is standard at the end of the screening form to include a statement of understanding and waiver for the client to sign. In situations where you are gearing an entire class towards a single diagnosis, such as heart disease, depression, or arthritis, the underlying cause of the symptoms can vary widely from individual to individual. We must consider the entire person �– body, energy, mind, intellect, and spiritual journey �– and not assume similarities even within similar populations. Based on karma, history, beliefs, constitution, and so on, each person has individual predispositions. The Sequences below are general practices and may not be the ideal match for you or your client. Use them as templates to build programs that support the individual healing process.

What is Therapeutic Yoga? According to the Yoga Sutras, one of the primary texts of yoga, �“Yoga is the stilling of the waves of the mind�” (Yoga Sutras, Chapter 1: 2). In popular Western culture, yoga is often thought of as movements or postures to increase strength and flexibility; however, the original intention of these postures was to create inner steadiness and comfort for the purpose of transcending all dis-ease and uniting with pure consciousness (Yoga Sutras, Chapter 2: 46-48). Postures are applied in conjunction with ethical and moral principles, breathing exercises, mastery of sensory stimulation, mental focus, meditation, and connection to a state of pure peace. When such a comprehensive yoga plan is followed, people report greater health, not just in their bodies but also in relationships, emotions, thoughts, and overall sense of connection to goodness in their lives. The Yoga Sutras teach us a direct means of finding freedom from suffering. This is a spiritual process of layering health back into all levels of a human: physical, energetic, feeling, intellectual, and spiritual. Chapter Two of the Yoga Sutras, the �“Portion on Practice�”, gives us concrete steps to cultivating peace of mind. By weaving together the eight limbs of yamas, niyamas, asana, pranayama, pratyahara, dharana, and dhyana, we clearly direct clients in the direction of Samadhi, or ultimate bliss. Yoga is a journey to this union. It may not �“cure�” the physical presenting issue but yoga philosophy has many components to help people cope with whatever they are facing. The Eight-Fold Path of Yoga Yamas (Restraints)

- Ahimsa (Non-harm) respect and gentleness in the way clients approach poses and how we adjust them; not expressing limiting beliefs about clients or their capacity to heal

o Clients are cued not to harm themselves by making poses painful or repeating negative self-talk, making poor food choices, neglecting self-care, etc.

- Satya (Truthfulness) speaking truth, communicating clearly, minding the ideas and beliefs that we carry

o Clients are reminded to be honest with themselves about their own limits and the results of their choices

- (Asteya) Nonstealing including ways in which we steal from ourselves or subtle ways we may steal from others

o Clients do not steal joy from themselves or others - (Brahmacharya) Continence moderate approach to learning; moderation in lifestyle,

nutrition, beliefs, behaviours o Clients apply concepts of moderation to yoga techniques, preserving energy and

safety; moderate lifestyle promotes health - (Aparigraha) Noncoveting not wanting what we do not have

o Clients endeavour towards health without strong emotional attachments �– this approach creates ease and allows health to land


Observances - (Sauca) Purity pure thoughts, actions, energy

o Clients make pure, healthy choices in lifestyle, psychology, approach to practices - (Samtosa) Contentment acceptance and ease with things as they are

o Clients cued to think higher thoughts and explore different perspectives - (Tapas) Discipline consistent practice; even when it is not fun

o Support clients in finding a portion of the program to bring into every day - (Svadhyaya) Self-study reading spiritual/personal growth works and observing oneself

in relation to them o Clients observant of effects of practices, lifestyle choices, etc.

- (Isvara Pranidhana) Surrender to a Higher Reality letting go of a need to control and resting into faith or the best effort in the moment

o Clients remember they cannot know the �“big picture�”; experiment with not clinging to the end results; encourage them to focus on doing their best in the moment as this is where they have control

Asana (Mind-Body Posture)

- Finding extended comfort and steadiness of mind and body while holding a specific physical position

Pranayama

- Prolonging, measuring, and purifying the breath/energy through breathing practices and energetic awareness

Pratyahara

- Mastering the relationship between the external and internal world, where the inner responses, not the external conditions, dictate the quality of the experience

Dharana

- The practice of training the mind to focus; one-pointed thought Meditation

- Altered consciousness where awareness is heightened and internal processes/neural activity show deep relaxation and regulation

Samadhi

- Ongoing conscious state of alignment with one�’s Higher Self or communion with a Higher Power; pure presence and awareness

Gunas Gunas are the basic qualities of nature. Three energies are at play within everything manifest. These qualities or energies are inert (tamasic), active (rajasic), and pure (sattvic). The gunas are always at play within us. They also govern all we take in through the senses: the company we keep, music we listen to, foods we eat, habits, thoughts, and so on. Support clients�’ health by encouraging them to observe the short- and long-term effects of their choices. They will soon notice that taking in certain qualities gives the same output. Eating tamasic foods, for example, leads to lethargy and a low state of mind while rajasic foods promote aggression and restlessness. Sattvic foods have an immediate effect on the overall feeling of health. In a sattvic state the mind is clear, responses are equanimous, nerves are relaxed, and the body is regenerating not degenerating.


What is Therapeutic Yoga�’s Approach? Therapeutic Yoga is an integrative process of amplifying and restoring health. Therapeutic Yoga educates and empowers clients to make clinically-proven healthful choices about nutrition, rest, movement, and thoughts. These lifestyle factors reduce inflammation, slow physical degeneration, amplify the immune response, help regulate gland and organ functions, clear and balance the vital energy, and increase range of motion and pain-free mobility. Yoga supports the entire person: body, energy, senses, intellect, and spirit. Therapeutic Yoga includes movement, breathing exercises, mental techniques, lifestyle education, and personal growth philosophy. These practices help bring physical and psychological processes into balance. To achieve balance we must consider the whole person and strive to establish health on all levels. Therapeutic Yoga is a deep practice that seeks to understand the situation beyond the presenting condition or symptoms. It is important to treat each client as an individual and not assume that two people presenting with the same symptoms share the underlying cause. Assess each person�’s lifestyle and thought habits, as well as their breathing, body, complaints, and disposition. By working with the whole person, there is a more comprehensive approach to wellness. Therapeutic Yoga works in conjunction with modern medication and allopathic approaches to healing. It advocates for holistic modalities such as naturopathy, chiropractic, osteopathy, Ayurveda, and psychological counselling. It is based on the guidance of the ancient yogic texts Yoga Sutras, The Upanishads, and The Bhagavad Gita as well as modern medical discoveries. These resources provide individuals with specific guidelines for healthy living. Traditional yoga practices are a path to steadiness of mind. By connecting with ultimate concepts and experiencing profound peace, contentment, and acceptance, clients learn to hold a higher perspective through everyday trials. This higher perspective can be likened to a person standing at an overlook, viewing a busy scene from a distance. There is an awareness of the busyness, its causes and effects, but the viewer is not involved. As clients gain a broader perspective, mental and psychological habits become clear. Through this process they let go of the stress and connect to what is more important. Whether or not there is improvement in the presenting condition, this shift in mental and spiritual state is often reported as the most healing aspect of Therapeutic Yoga.

Sequencing a Session We tend to classify the yoga postures into one of nine groups:

1. Upward Reaching 2. Forward Bending 3. Backward Bending 4. Side Bending 5. Twists 6. Inversions 7. Balances 8. Extremities 9. Relaxing/Meditative

In a balanced practice each of these postures is represented. If you are sequencing a short session, some poses can work �“double-duty�” eg septu bandhasana offers both a backbend and an inversion; talasana both an upward reach and balance. Each practice consists of the following structure, whose order may be adapted:

1. Introductory Talk/Educational Piece �– educate and inspire clients with a brief talk using specific stories and examples for them to relate to


2. Centering �– give clients quiet time, with deep breathing and brief relaxation, to settle into the room and release the rest of the day

3. Warm-up �– get the blood flowing; stay with the minimum edge of practice, move the spine in all five directions (up, forward, backward, side, twist), linking movements with breath

4. Standing Postures 5. Seated Postures 6. Laying Postures 7. Inverted Postures 8. Relaxation �– guided (recommended for beginners) or silent 9. Breathing practices 10. Contemplation 11. Closing summary

How to Be Effective with Routines

Your greatest ally in selecting appropriate Therapeutic Yoga routines is education. Effective 2011, YogaLife offers a 300-hour Comprehensive Yoga Therapy Training Program. There is also a wealth of scientific information relating practices and philosophy to amplifying health. Humility is important. It is not your job to �“cure�” people; it is your role to hold safe, healing space while teaching an ancient practice. Yoga offers a powerful experience and you can relax knowing that you don�’t have to �“make�” things happen. You are working as a team member with clients, who are the experts of their own lives. Do your best to listen, elicit feedback, and frequently check in with clients about the practice. Furthermore, examine your own intentions and definition of �“healing�”. Healing can happen even when the body remains ill. Many people discover a sense of deep wellness by finding peace with their situations. Proper sequencing maximizes the benefits of a Therapeutic Yoga practice. The Sequences in this handbook begin with intention-setting or clearing the mind, then provide a warm-up to increase circulation and move the spine in all five directions. Most Sequences then deepen into more demanding postures before closing with relaxation, breathing exercises, and contemplation. Allow the entire Sequence to relate back to clients�’ presenting issues. Typically, even when clients present a range of complaints, symptoms are inter-related. This is why the science of yoga offers synergistic techniques. Integrate the whole person into the treatment plan, not just a person�’s main symptom. For example, a client may come in with a heart condition, and further reveal concerns with diabetes, depression, and insomnia. Proper screening and a good rapport reveals a stressful lifestyle of poor nutrition, excessive alcohol consumption, few friendships, and little exercise. The stress itself arose from a perfectionistic attitude and chronic workaholism. Yoga postures alone do not address this client�’s issues. Mental and breathing techniques, philosophy, and lifestyle recommendations are essential for optimum health. Sequencing a Therapeutic Yoga session is a creative opportunity to apply a range of practices. Typically, a yoga posture session is composed of a string of pose-counterpose relationships. As you become established in your own practice you develop a strong sense of these relationships. Standards of practice indicate that backward bends be offset with forward bends. A bend or twist to one side is repeated on the other, held for the same length of time. When many standing poses are performed near the beginning, they may be offset with longer inverted postures at the end of practice. Give space for feedback from clients and remember that although you are offering this service as an aspect of your own path to Enlightenment, you are in service to your clients. In a class environment, it is not as easy to meet the individual needs within the group; however, it is important to consider each member of the class. Request and value the suggestions they make as you continue to tailor the program to the individuals involved.


Introductory Talk Clients feel relaxed and safe when in the company of like-minded, kind, and supportive people. A feeling of safety is important because the sympathetic nervous system response (stress) precludes the body�’s ability to heal. While clients are settling, take a few moments to educate on what yoga is, what will happen in the session, or an aspect of yoga lifestyle philosophy. This sets the gentle tone of the session and engages clients�’ participation and sense of self-reliance in the healing journey. When we empower clients in the process, they are aware of and take responsibility for the effects of their lifestyle choices. Centering People often walk into the session carrying the physical and mental effects of the day with them. Guide clients in consciously letting the day go and reset focus on what is uplifting. As day-to-day concerns fall away, clients connect internally with a greater sense of wellbeing or purpose. Additionally, centering time allows clients to notice where they may be experiencing more aches and pains and gauge their conditions as they truly are that day, rather than creating an experience based on hopes, expectations, or memories. Awareness empowers them to guide their practice in a healing direction with the appropriate level of caution. Cues on simple diaphragmatic breathing are useful here to establish proper breathing technique throughout the session. You may guide them through a body scan, prompt emotional awareness, acknowledge present thoughts and their sense of connection to who they really are. Affirm clients�’ potential for joy and health. Warm-Up Warm-ups prepare the body for deeper work. They are a necessary component in order to prevent injury and increase mobility, lubricate the joints, and promote circulation before performing the complete practice. Clients are reminded to work at their �“minimum edge�” during warm-up �– that place where they notice a change in sensation but there is little demand and no discomfort. Warm-ups must include: movement of joints and all four limbs and to increase circulation, flexion of the spine in all directions, and stretches for the arms, legs, hands, feet. Body of Practice Typically, we sequence a practice from standing postures, to seated, laying, and finally inverted before we move on to relaxation and meditation. This takes clients from active to receptive states. However, this is not always the ideal approach; remain flexible as you design sequences. Standing postures tend to create a greater sense of grounding, energy, and strength in practice. For populations who are unable to stand, think of upright and upward reaching poses, as well as practices that encourage clients to press their legs or feet firmly downwards to bring more life force into the lower body. Seated postures may hold many attitudes, depending on the associated position of the spine. A straight back encourages strength and upliftedness. Clients may surrender into forward bends or find fortitude in backward bends. Laying postures are performed either on the belly or the back. They enhance a sense of safety and release as clients feel the ground supporting most of their weight. Inverted postures either place the heart above the head or the limbs above the heart. This reverses the flow of blood and prana in the body and the force of gravity on the limbs and vital organs. Inversions also provide an opportunity to reverse perspective and bring opposing forces into balance.


Relaxation This is the time to assimilate the benefits of the prior practices. Simply doing the poses is not enough to integrate the longterm benefits to the mind, energy, psyche, organs, glands, and structures. During relaxation, the body integrates itself in the direction of a new, healthier norm while the mind is engaged in promoting or witnessing the process of relaxation. Scientific studies report that healing visualization can be a powerful therapeutic practice. Breathing Exercises Pranayama amplifies all of the benefits of a yoga practice. Relaxing the mind and oxygenating the cells has a powerful healing effect. Clients are able to call upon proper breathing practices in everyday life, and in any situation, to strengthen their immune responses, mental balance, and organ/glandular function. Contemplation Meditation has been empirically proven over decades of study to reverse illness (especially psychological, digestive, and heart conditions), slow degeneration, amplify healing responses, and decrease inflammation. In the beginning clients may be challenged by this process �– meditation is a learned skill. Begin by encouraging them to simply contemplate an object of focus. As you establish a healing relationship, clients will draw strength from your enthusiasm and challenge themselves to steady their minds. The intention is to retrain the mind/feelings to move in the direction of joy, relaxation, freedom, and stillness rather than judgement and stress. In the beginning we keep contemplation very simple. A basic approach helps circumvent clients�’ resistance. Newer clients sometimes find this quiet, reflective time difficult to tolerate as unexpected emotions arise or the internal busyness seems oppressive. Continually remind them that by taking quiet time, their brains are changing even if the clients do not notice a difference. Through the practice of contemplation, they are healthier, calmer, and more productive. Both you and the clients must maintain attitudes of patience, persistence, and faith in the process. Closing Summary At the end of a complete practice, help clients center back into the current moment. Consciously acknowledge the state of their bodies and the effects of practice. Most people find greater physical comfort and relaxation accompanied by an overall sense of wellbeing. Acknowledge the difference that can be made in just one session. Participation in Therapeutic Yoga sessions will help but the real benefits come from lifestyle changes. These shifts can be measurable and easily achieved in everyday life. The talk at the beginning and awareness at the end of practice are excellent opportunities to inspire clients to make one small change through the week to help hold on to the healthier feeling.

Structuring Routines

When structuring home practice for clients, remember safety must be the first priority. Recommend practices that have little risk of injury or adverse effect. Your role is not to heal the clients but to work with them and empower them to take control of their own healthy lifestyle. Occasionally, watch clients perform practices without instruction to affirm their abilities. Offer corrections and direction from a holistic perspective, commenting upon overall tendencies as well as the details of practice. Once you have a relationship with clients, you will gain better understanding of the link between their personality types and their approach to wellness.


Routines for Under 65-year-old Clients Although there are no absolutes, typically younger adults have different presenting issues and benefit from a slightly different approach than the over 65-year-old crowd. Some of the most common concerns we see in clients under the age of 65 are: digestive upset, issues with the organs of filtration, repetitive strain injuries from work or athletics, nervous system conditions, PTSD, anxiety, and depression. Of course disease and major health concerns can strike people of any age. Diabetes, muscular-skeletal problems, obesity, back and spine injuries, multiple sclerosis, fibromyalgia, chronic pain, and psychological issues are also common in bringing people to Therapeutic Yoga. Young adults often have much despair around serious injury and illness; it may be the first time they are truly facing their own mortality. It is important to have compassion for them during this time. Shock and grief are normal reactions to serious injury and illness and typically people return to their natural dispositions over time. Routines for Over 65-year-old Clients Due to normal degeneration, extra precaution is required for this population. Aging bodies tend to be less resilient, bones porous and brittle, muscles sore, and joints achy and inflamed. It is common for people to lose mobility and gain weight as they age. Endeavour to create more space and flow inside the aging bodies. When bones are frail backbends are often as simple as lifting the chest a little bit. Side bends are small and may offer a choice between lifting an arm or easing the body lightly to the side. Hips remain stable to protect the lower back. Hold effort near the minimum edge until you are familiar with clients and they are familiar with yoga postures.

How to Safely Modify and Adjust Poses Reasons to Adjust Poses 1. When clients appear uncomfortable 2. When clients are resting in an unsafe position Posture Modifications No matter the pose, there is a way to increase or decrease its intensity and difficulty. Try lightening the amount of resistance on the muscle groups, not bending so deeply, or adding more support from other body parts. Chronic tension will require cueing or adjustments; bring relaxation and awareness to the tight place. Clients with emotional conditions are often disconnected from their bodies. Verbal cues may not be enough to communicate how to alter the postures. Try respectfully demonstrating an exaggerated version of what you see or using gentle touch to guide their bodies. Safe Adjustments We adjust poses based on alignment and safety/comfort. We allow clients to explore the limits of and proper adaptations in their own bodies while we monitor the placement of their skeletons and range of motion of their joints and muscles. If clients appear uncomfortable, they probably are. Keep vigilant watch over their posture, muscle tone, and facial colour or expression. Don�’t push, pull, or force other�’s bodies. Strong adjustments lack respect and are often unsafe, especially in frail bodies. Common dangers include broken osteoporitic bones, torn muscles, bulged discs, and an implicit lack of personal safety in session. If you are seriously concerned about clients�’ postures, simply cue them out of poses then assist them back in a detailed fashion. To maintain a trusting relationship, it is important to ask permission before touching another person�’s body. An understanding will develop between teacher and clients but when approaching more private areas such as sternum, belly, hips, thighs, or bottom you may ask every time.


Appropriate Use of Touch Some clients are not able to translate verbal cues into their bodies. Especially in cases of trauma, anxiety, or stroke, the disconnection between brain and body is powerful. With permission, it is recommended to lightly touch the area and hold an intention in your own mind of drawing the body part into a proper position. In a safe relationship, their bodies�’ energy will follow the movement of your hand, the way droplets of water will pool together and flow. Force is not necessary. Another technique is to rest the hand on the tight area and simply relax yourself, allowing that relaxation to translate itself into the clients�’ tissues. Means of Facilitating Adjustments

1. Quietly approach clients and check in 2. Ask questions about their comfort level or the specific area that is causing concern eg �“How

are your shoulders right now?�” 3. Verbally advise them of an alteration eg �“What happens when you pull your shoulders away

from your ears? Do you feel more length in your neck?�” 4. With respect, exaggerate a demonstration of what you see, then slowly demonstrate the

adjustment process eg scrunch your shoulders up to your ears and clench your jaw, then relax your jaw and in a large gesture circle your shoulders around and down

5. Ask permission before touching clients. Use light touch to draw awareness to the area of concern. Use verbal cues with gentle touches to illustrate what you are saying. eg spread your palm and fingers over the back of clients�’ neck so they perceive length there

6. It can be helpful to use your entire body as a tool for adjustment, such as foot-to-foot, bracing their lower body against yours, or supporting their torso with your back

7. Do not prod, push, pull, or otherwise manipulate the clients�’ bodies into what you think is the right position. You do not know how quickly a muscle will spasm or another concern will arise. Trust clients to feel their way through the posture. This has the added benefit of empowering them to practice on their own through self-attunement and adjustment.

Stress Management for Caregiver

You are responsible for keeping clients safe. Avoid harm by teaching at the appropriate level of intensity. It is your job to inspire them and do your best to ensure they understand by welcoming questions and feedback. It is not your job to �“fix�” clients. You are not responsible for whether or not Therapeutic Yoga �“works�”, or how well they commit to a home practice. You are not attached to clients�’ outcomes and they will be purer in practice as they take on this attitude of nonattachment. You do not have to be in pain to empathize with it. You are far more inspiring as you maintain your own physical and mental health, living your own contentment and purpose in the moment. One of the ways you do this is by not taking on others�’ pain. A yogic defense against stress is feeling joy in the work as it is. Your ongoing home practice and relationship with a mentor or teacher is an ethical imperative. If you believe in your work, why wouldn�’t you practice? Give yourself time for creativity, relationships, yoga practice, and meditation. Find spiritual feelings in everyday life and hold an attitude of humble service. When practicing these karma yoga principles, there is no room for burnout. Live your purpose without attachment to the end result. Learn to recognize small cues of fatigue as red flags about burnout. Early intervention gives you enough time to apply more self-care to get back into a relaxed and healthy state before the cues become stronger signs such as headaches, stomachaches, sleep disruptions, or problems in relationships. Subtle cues may be reluctance to practice, a messier house, or greater isolation.


Discipline and consistency in self-care practices help inoculate you against stress. Relaxation and reflection every day make you resilient against stressors and strengthen your boundaries so that you are not so caught up in others�’ pain or feeling responsible for fixing them.

Notes for Clients

You are here for your own health and wellbeing. No one is placing expectations or pressure on you, nor is it time for you to do that to yourself. Believe it�’s possible for things to be better than they are right now. Rather than focussing on the end goal, reflect on the subtle improvements that are happening in the moment of practice. Pause between postures to acknowledge the effects. It is normal for the postures to feel unusual at first, especially if you have never practiced yoga before. Poses are often a new experience offering different or uncommon ways of moving and positioning yourself. Your body will not lead you astray �– it knows what it is best for itself and should be respected, not competed against. Although some discomfort or sensation is normal to experience, pain is a warning. It is the loudest signal a body can send that something is not okay; pain must be respected, honoured, and responded to appropriately. Gently find your way around pain into the ease and stillness of each posture. There are always options to adjust or modify poses so that every body can find its own way into comfort. Although it may feel like your body is betraying you by getting sick and breaking down, understand that your body wants to be better and this is your chance to work with it to improve health. Stay open to how yoga affects not only your healing intention that day but the reaching effects on your mood, eating, and sleeping habits. Notice how practice changes the overall picture of your life. It is a holistic process that operates on the entire person, rather than isolating a single set of symptoms. By approaching yoga practice free from pressure, competition, and expectations you are leaving room for the simple enjoyment of what each session brings to you.

Upwards Postures

Precautions: - Any injuries or issues with lower back, neck, ribcage, abdomen, blood pressure, respiration - Current headache/migraine - Dizziness, vertigo - Pregnancy �– alternate reaching arms Benefits: - Opens the chest, lungs, throat, pharynx, larynx, trachea, and esophagus - Increases lung capacity, oxygen absorption, and flexibility and strength in the spine - Stretches the intercostal and abdominal muscles - Strengthens the respiratory diaphragm and peristalsis - Increases circulation to ovaries, uterus, intestines, bladder, spinal nerves, appendix and kidneys, pancreas, thyroid - Helps relieve arthritis and joint pain, including sciatic issues - Corrects flat feet and improves overall posture - Increases flow of lymph to prevent certain cancers and boost immunity - Emotionally and spiritually uplifting


Sample List of Postures Tadasana (Mountain Pose) Stand on all four corners of each foot, arches lifting away from the floor. Stack ankles, knees, hips, waist, ribcage, shoulders, and earlobes in alignment. Belly will be pulled in slightly, tailbone lengthening towards floor. Feel body surrendering to ground, relaxing shoulders, face, and breath. Knees are unlocked, allowing Earth energy to flow from feet all the way up the spine as the head reaches into the sky. Hold the position, connecting to your own sense of being sturdy and grounded, tall and strong, like a mountain. Utthita Tadasana (Extended Mountain Pose or Five-Pointed Star) Face the long edge of the mat. Step feet out to double-shoulder width apart. Bring hands up to shoulder height and reach through fingertips. Imagine that the underarms and sides of the body are supporting the arms, while the shoulders relax. Keep weight even on toes and heels, arches of feet lifting. Simhasana (Lion Pose) Sit on heels, palms and fingers splayed over knees. Open eyes wide and look to 3rd Eye point. Open mouth wide and reach tongue to chin. Roar in a soft exhale or vocalize �“Aaah�” until there is no air left in your lungs. Keep throat relaxed and do not strain voice. Inhale slowly and deeply, observing. Yastikasana (Stick Pose) Lay on back with legs out straight. Inhale arms overhead, placing back of hands on the floor overhead. Point toes and reach top of head towards fingertips. Move around to encourage the body to open: wiggle fingers and toes, stretch into alternate sides. Think of opening front and back of the body to prevent over-arching the spine. Yastikasana/Pavana Muktasana (Stick Pose/Wind Releasing Pose) Note: This sequence is an upward reaching/forward bending combination. Inhale both arms overhead, placing back of hands on the floor overhead. Reach the body as long as possible, while keeping shoulders relaxed. [Yastikasana] Exhale right knee to chest, holding gently with both hands. You may flex toes towards the sky. [Pavana Muktasana] Repeat inhale, reaching body long and open into Yastikasana. Exhale left knee to chest, holding with both hands. If you flexed the toes the first time, do so here as well. Continue alternating this pattern to loosen back and hips while regulating peristalsis. Stretch both arms overhead and reach out through your toes, then exhale both knees to chest, holding with both hands. If you repeat this a few times, it will activate the bowels.

Forward Bending Poses

Precautions: - Any injuries or issues with spine, back, neck, shoulders, ribcage, abdomen, hips, blood pressure, respiration, heart, nerve pain - Obesity - Current headache, migraine, diarrhea - Pregnancy, especially 3rd trimester - Ensure bend originates at pelvis, not lower back, and that there is an even curve through the spine Benefits: - Increases spinal flexibility and flexibility in muscles through the entire back of the body


- Massages abdominal muscles, pelvic and digestive organs to heal and improve function - Activates relaxation response/parasympathetic nervous system - Helps reduce belly fat - Thyroid, adrenal, pituitary, and pineal glands - Helps regulate sexual hormones - Emotionally and spiritually soothing Sample List of Postures Uttanasana (Standing Forward Bend) From Tadasana, set the front of the pelvis on top of the legs, bending knees as necessary. Allow neck to let go; head dropping as if tucking chin or looking at knees. Protect the back by rolling out of the pose or walking hands up the thighs. Protect blood pressure by raising arms overhead when standing back up. Chakrasana (Wheel Pose) Note: This is a forward/backward bending combination Inhale arms overhead. Shoulderblades draw together and down the back as chest angles upwards, lifting front of ribs to the sky. Lengthen tailbone towards your heels keeping hips over the knees. Exhale and fold forward from your hips, relaxing neck and bending knees as much as necessary. Bring arms behind your back and interlace fingers, broadening chest by raising arms comfortably. Alternatively, you may rest hands on the back of your hips and encourage elbows to come together while you hold the forward fold. Inhale to standing. Prasarita Padottanasana (Wide-Legged Standing Forward Bend) From standing, spread legs comfortably wide, pressing into the blades of the feet. Inhale arms overhead, exhale and fold at the hips, bringing hands to the floor. Inhale, lift the heart and extend the spine, exhale and release the crown of the head into gravity. Keep back of neck long and relaxed. Widespread Forward Bend (Upavistha Konasana) From a seated position, straighten legs in front then separate them comfortably far apart. Knees point to sky and may remain slightly bent. Slowly lean forward from the hips, keeping spine straight, eyes forward, and chest open. It is important to lead with the pelvis/navel. Torso may rest on a stack of cushions or back may be allowed to round evenly in order to completely relax into the pose. Breathe deeply as muscles release through the top and back of thighs, seat, and lower back. Paschimottanasana (Seated Forward Bend) From a seated position with both legs out in front, bend knees slightly to keep pressure off back. Inhale arms overhead or rest them alongside legs. Exhale, hinge at the hips and lower navel to top of thighs, spread front of spine over legs. Arms rest beside legs or hold shins or toes. Knees may be bent to ensure that the front of pelvis is tilting forward to top of thighs. Option A: Restorative Forward Bend Soles of feet on the floor, knees bent to the sky, exhale and roll one vertebra at a time downwards, beginning with the head. Flatten the front of your body against your thighs and rest your forehead on your knees. Visualize entire body relaxing with each exhale. Hold for 3 ½ minutes to give muscles and mind sufficient time to relax, then roll up gently, with the help of your arms. Option B: Ardha Paschimottanasana


Bend one knee to the side, placing the sole of the foot against the opposite thigh and bend as above. Repeat on the other side. If hip or back pain precludes the bend, that leg may be straightened slightly out of the way so the focus remains on one leg at a time. Marjariasana/Bitilasana (Cat Stretch/Upward Facing Cow) Note: This sequence is a backward and forward bending combination Begin on hands and knees (may place a cushion beneath the knees), fingers stretched out, elbows unlocked. Exhale and pull the abdominals into the body while tucking chin and pelvis. Spread the shoulderblades and feel a stretch through the back of the spine. [Marjariasana] Inhale to open the front of the spine, lifting face and tailbone, allowing the belly into a controlled curve towards the floor. [Bitilasana] Hold the belly in gently to streamline the body and support the back. Continue this mindful flow. Variation for Strength and Balance: In the beginning, flow through the pose: inhale right up arm, exhale down; inhale left arm up, exhale down; inhale right leg up, exhale down; inhale left leg up, exhale down. Return to table top position/all fours. Inhale and raise right arm. If feeling steady and strong, the left leg may also lift. Gaze to the floor and breathe steadily. Exhale to lower limbs. Repeat on the opposite side Balasana (Child�’s Pose) Place crown or forehead on floor, easing seat to heels. Extend arms overhead or rest palms up beside the feet. One may stack fists to make a pillow for the forehead if the ground is too far away. Breathe wandering thoughts through forehead into the Earth. Feel breath moving in the back of body, stretching and healing the lungs while relaxing and energizing the nervous system. Apanasana (Ball) Bring both knees close to chest. Heels are relaxed towards seat, ankles side-by-side. Arms may wrap around shins or thighs. Option A: Rock from side to side or up and down the backbone. Option B: Draw navel down to spine and use core strength to roll forehead towards knees. Option C: Paddle or point and flex hands and feet. Option D: Each palm to each knee, roll both thighs in circles across body, exhaling as thighs move across belly and inhaling while thighs are away from the torso. Rotate thighs clockwise to promote digestion and counterclockwise to slow digestion and spastic colon.

Backward Bending

Precautions: - Any injuries or issues with spine (including discs), back, neck, shoulders, ribcage, abdomen, hips, knees, ankles, blood pressure, respiration, heart, liver, kidneys, nerve pain - Osteoporosis - Diarrhea - Pregnancy �– do not rest on abdomen after 1st trimester - Tendencies to overextend; watch for clients using arm strength to achieve poses - Fatigue, dizziness - Nervous conditions Benefits: - Increases spinal flexibility - Strengthens muscles through the entire back of the body and core


- Massages and cleanses abdominal muscles, pelvic and digestive organs to heal and improve function - Opens pelvis - Alleviates abdominal cramping from menstruation or uncomfortable digestion - Helps tone waistline - Balances glandular systems - Helps regulate sexual hormones - Emotionally and spiritually uplifting - Rejuvenates the nervous system - Opens up the chest, lungs, throat, pharynx, larynx, trachea, and esophagus - Strengthens alveoli and breathing apparatus; helps with asthma, allergies, and other respiratory conditions - Increases lung capacity, oxygen absorption - Stretches the intercostal and abdominal muscles - Increases circulation to ovaries, uterus, intestines, bladder, spinal nerves, appendix, kidneys, pancreas, gallbladder, spine and spinal nerves - Increases circulation of blood and lymph - Enhances confidence and fortitude - Warming Sample List of Postures: Anuvittasana (Standing Backward Bend) Keep hips square over knees, not pushing forward, while allowing abdomen to lengthen by lifting the sternum. Keep pelvis neutral, tailbone reaching to floor. Shoulderblades come together to press sternum forward; may also push chin forward, keeping it parallel to the ground. Option A: Hold arms to sides with palms upward then extend them behind the back. Option B: Press palms into lower back, lifting pelvis, navel, heart, and throat. Laying Backbend This beginning practice is ideal for those who are at higher risk of injury from full backbending postures. Rest on the abdomen looking downwards. Place hands under shoulders or extend them overhead, palms to floor. Float the nose off the floor, allowing hands and arms to support but not push into the lift. If this is comfortable, attempt to roll the front of the shoulders up as well. Protect the back by pressing the pelvis and top of feet into the floor while tightening the belly and bottom. Bhujangasana (Cobra Pose) Rest on abdomen, palms under shoulders, forehead to mat. On an inhale roll forehead, nose, chin and each vertebra off the mat to a comfortable height. Open the chest by drawing the shoulders down and back. Bring strength into the lower belly and buttocks. Press into the top of the feet and pubic bone. Feel equal intensity in lower and upper back. If breath becomes short, strained, or irregular, or if face begins to flush, it is best to come out of pose immediately. Repeat when appropriate. Unroll through chin, nose, forehead and rest on belly with feet wide apart and toes pointing to outsides. Option A: Secure the abdominal girdle and lift the palms off the floor. Option B: Clasp hands behind the back. Roll up, extending knuckles towards the heels while squeezing the shoulder blades together.


Salabhasana (Locust Pose) Rest on abdomen, feet together or hip width apart to protect back. Hands may make a pillow for forehead or rest palms down beside hips. Inhale right foot up, pointing toes and keeping knee straight and pointed towards the floor. Feel the strength in the mid-back extend out through the back of the leg and toes. Exhale leg down with control, tucking in chin. Repeat with left leg. If appropriate, both legs may lift together. Setu Bandhasana (Bridge Pose) Rest on the back and bend the knees, bringing them hip-width apart with the feet planted close to the buttocks. Ensure feet and knees remain in line with the hips. Impetus of posture comes from the rooting of feet and upward lift of hip bones. Inhale and roll lower vertebrae from the mat. Hold for a comfortable time, breathing regularly before lowering with control. Spinal Waves Posture begins the same as Setu Bandhasana. Inhale and lift one vertebra by pressing into feet and lifting the tailbone slightly, set it down on the exhale. Inhale lift two vertebrae, exhale set each down one at a time. Continue adding one vertebra each breath to gradually promote spinal articulation and flexibility until maximum height is reached. At the highest comfortable point, press into the feet and hold the lift for a deep breath before unrolling with control. Rest with knees held in to chest. Matsyasana (Fish Pose) Rest on the back with legs out straight. Point the toes, roll the straight arms far beneath the body, palms down, to open chest. Bend and push into the elbows to gaze past toes. Squeeze the shoulder blades together and stretch the heart upwards. If free from neck/shoulder injury, rest crown of head on floor, straightening at the elbows as necessary. Arms, abdomen, and upper back do the work as navel, solar plexus, heart, and throat open to the sky. Breathe deeply and support the pose with arm strength. After a few breaths, press into the elbows even more and lift the head while straightening the arms to come out of pose.

Side Bends Precautions: - Any injuries or issues with spine (including discs), back, neck, shoulders, ribcage, abdomen, hips, knees, ankles, blood pressure, respiration, heart, liver, kidneys, nerve pain - Osteoporosis - Diarrhea - Pregnancy �– do not overextend or hold posture for great length of time - Tendencies to overextend - Fatigue - Nervous conditions Benefits: - Increases spinal flexibility through movements not usual in everyday life - Strengthens muscles through the entire back of the body and core - Strengthens lungs and increases lung capacity - Massages, cleanses, and increases circulation to body�’s filters to improve function - Helps tone waistline - Helps regulate sexual hormones - Rejuvenates the nervous system


- Stretches the intercostal and abdominal muscles and fascia - Increases stamina - Teaches about boundaries and balancing effort with relaxation Sample List of Postures Foundational Side-Bending Movement Side bends can happen by lifting an arm up or easing the body lightly to the side. In reaching one arm, tensions between the ribs, through the waistline, even adhesions around the organs begin to unknit. The delicate bend to the side retrains the spine safely into this movement rarely seen in everyday life. This practice can be performed in standing, seated, or laying positions. Decreases the risk associated with a lateral bend in the spine, this practice demonstrates the sensation of opening the sides of the body and backbone. Relax one side of the body while drawing height through the other side. Create extra extension in one side of the body, reaching one or both arms overhead. Make space between fingertips, underarm, ribcage, waistline, hip, knee, ankle, and toes. It is beneficial to cue opening to every joint in the body. Pause to acknowledge difference between right and left sides before repeating on the other side. Standing Side Bend Place feet wider than hip-width and protect back by keeping hips square, not pushed out to either side. On an exhale, bend into soft part of waist, shortening distance between side of lowest rib and hip. Top arm may be raised to increase stretch. Inhale back to center and repeat on the other side. Ardha Chandrasana (Half Moon Pose) Inhale arms overhead, palms together, fingers interlaced and first fingers pointing. Exhale, leaning body to the right while keeping top shoulder rolled open. An advanced option is to secure abdominals and slide hips to the left to increase the side bend. Ensure that weight presses evenly into both feet. Breathe into rib cage, waist, and hip areas. Inhale center, exhale other side. Parsva Upavistha Konasana (Seated Side Bend) From a wide-legged seated position, place right hand inside of the right knee. Rest left hand on left shoulder, elbow held away from your side, as you lean to the right. Imagine that you are spreading the side of the spine over the right thigh as you lift the left side of the ribcage into the air. Left arm may be extended if flexibility permits. Do not roll forward or backward through the torso. Continue pressing into left hip firmly, as if buttock were glued down. Relax into the pose. Return to center then repeat on other side. Reclined Side Bend Resting on the back with legs extended, walk feet to right side, resting right hand on abdomen. If appropriate, raise left arm alongside the ear, back of hand resting on floor (bend the elbow if necessary). Breathe into the left side of the ribcage and belly. Feel the lungs opening to the sides and back of the body and the digestive organs relax. Repeat on the other side.

Spinal Twists

Precautions: - Any injuries or issues with spine or discs, back, neck, shoulders, ribcage, abdomen, hips, blood pressure, respiration, heart, digestion, vital organs, or nerve pain - Obesity


- Current migraine or diarrhea - Osteoporosis - Pregnancy - open twists in third trimester - Muscling into a pose/pulling through the arms, rather than revolving with a relaxed strength Benefits: - Rotation of spine on its own axis tones the spinal nerves - Increases spinal mobility and flexibility through torso - Strengthens core muscles - Massages, relaxes, and cleanses abdominal, pelvic, and digestive organs to heal/improve function - Helps tone waistline and reduce belly fat - Balances glandular systems - Helps regulate sexual hormones - Emotionally and spiritually soothing - Calms the nervous system and activates �“relaxation response�”/parasympathetic nervous system - Strengthens the breathing apparatus and heart function - Increases circulation to all vital organs, spine, and spinal nerves - Helps relieve arthritis and joint pain by releasing synovial fluid to lubricate joints - Calms the mind and improves concentration Sample List of Postures: Standing Twist Protect joints and lower demand on spine by placing hands on hips or making �“chicken wings�” with fingertips on shoulders and elbows out to the side. Alternatively, begin from Utthita Tadasana. With controlled rotation, look out over right shoulder, chin parallel to the floor, and continue spiraling through ribs and waist. Ardha Matsyendrasana (Half Lord of Fishes Pose) From a seated position, legs out in front, bring right leg over left knee. Left arm hugs the knee across the body or outside of left elbow presses to outside of right knee. Inhale right arm into the air, exhale to twist around to the right, from base of spine to top of head. Look around with eyes, keeping chin parallel to the floor and not leaning forward or back. On each inhale, lengthen spine and relax forehead more and more. Do not push or pull with arms to force the twist. For a gentler variation, sit cross-legged or soles together and allow one hand to rest behind and one in front. Yoga Mudra (Symbol of Yoga) From a comfortable seated position, clasp hands behind body. Twist left and release the torso down as far as body will comfortably allow, as if to bring forehead to knee. Back may be rounded. Repeat with twist to right, and again directly to center. Allow body to relax as deeply as possible. Supta Matsyendrasana (Reclined Half Lord of Fishes Pose) Rest on the back. Extend arms to the sides in a �“T�” position at shoulder height while knees drop into chest. Exhale legs to one side and ensure that the feet are supported by the earth. This prevents undue strain on the lower back. Face turns lightly in the opposite direction. With practice, thighs may come to a right angle to the torso and both shoulders may rest on the floor. Surrender into the support of the ground. Inhale to center and exhale to other side.


Balance Precautions: - Keep support, such as a wall, nearby for folks with weakness, osteoporosis, advanced pregnancy, vertigo, and any condition where falling is a concern. Do not rely on the support; allow body to find its own sense of balance. - Any muscular or joint issues or injuries - Neurological or psychological issues Benefits: - Increases stamina - Helps tone waistline and reduce belly fat - Increases proprioception and self-awareness in space, thereby reducing risk of falls - Strengthens joints and core muscles - Deepens breathing - Improved sleep - Helps balance perspective, calms the mind, and improves concentration Sample List of Postures: One-Legged Standing Balance Shift weight to the left leg, spreading weight across foot and keeping torso tall and shoulders relaxed. Lift the right foot slightly. Even thinking of lifting the foot helps strengthen stabilizers and proprioception. Vrkasana (Tree Pose) Root the left foot into the Earth, envisioning energetic roots growing just as a tree�’s do. Plant the sole of the right foot on the side of the left leg (above or below the knee but not against it), right knee pointing to the side. The weightbearing leg is straight but the knee is not locked. Hold eyes open and gaze soft. Palms may come together at heart center, arms may open overhead in a V, or interlace fingers as arms raise overhead, pointing index fingers to the sky and crossing the thumbs. Feel perfectly balanced between Earth and sky, rooted into the support of the ground. Garudasana (Eagle Pose) Feel talons (toes) gripping the Earth. Squeeze left thigh in front of right. Bend right knee and slide sitting bones down and back. Left foot may wrap around right calf. Cross right elbow over left and bend them so back of hands or palms come together. Fingertips reach towards sky as shoulderblades come apart. Chin may be tucked in. Repeat on other side.

Inversion

Precautions: - Heart, respiratory, or blood pressure issues - Any injuries or issues with spine or discs, back, neck, shoulders, ribcage, abdomen, or hips - Nerve pain - Obesity - Osteoporosis - Pregnancy, with increasing risk as pregnancy progresses - Nervous conditions - can bring about feeling of claustrophobia - Muscling into a pose - Dizziness, vertigo, unsteadiness


- Any muscular or joint issues or injuries Benefits: - Limbs above heart is soothing for heart as it does not have to pump blood back against gravity; drains venous blood out of large muscles, promoting circulation and regulating blood pressure - Nourishes vital organs with oxygen - Calms the mind and improves concentration - Reversal of body position brings a new perspective, physically and mentally - Massages, cleanses, and increases circulation to body�’s filters to improve function - Emotionally and spiritually soothing - Calms the nervous system and activates �“relaxation response�”/parasympathetic nervous system - Strengthens the breathing apparatus and heart function - Strengthens the core muscles and muscles supporting the spine - Improved sleep Sample List of Postures: Viparita Karani (Inverted Action) Rest on the back and float all four limbs into the air, allowing them to rest into their sockets. This is relaxed, no reaching or extending upwards. If precautions are present, try raising one limb at a time, alternating sides, or only arms then only legs. For a more restful experience, leave the arms beside the body and rest the heels against a wall or on a chair. Ardha Halasana (Half Plow Pose) Resting on back, keeping legs straight, hug thighs towards chest. Allow back of pelvis to roll off floor. With practice, internal organs adapt to this shift in circulation and it may be safe to roll the pelvis farther from the ground. Hands and arms support the lower back as it lifts. As the tailbone reaches into the sky, knees may drop to forehead or feet extend onto the floor overhead. Hands, arms, and strong abdomen support the body out of the pose. Sarvangasana (Shoulderstand) Resting on the back, raise legs to the sky. Use hands to roll lower back off the ground, elbows close together, fingers face the spine. The weight is on the shoulders or elbows not the neck. Body may be piked at the hips. Gradually create space between navel and pelvis, sacrum and coccyx to straighten the body into the full posture. Feel the massage at the thyroid gland as chin presses to throat. Unroll with help of hands and core control.

Extremities Precautions: - Any injuries or issues with spine , back, neck, shoulders, ribcage, abdomen, hips, knees, ankles, hands, feet - Any muscular or skeletal issue - Nerve pain or chronic fatigue - Tension - Tendencies to overextend Benefits: - Strengths muscles and bones of arms and legs - Increases joint lubrication and mobility


- Decreases tension in chronic areas such as neck, shoulders, and hips - Increases circulation Sample List of Postures: Neck Stretches Exhale chin to the chest and hold. Inhale to face forward then push chin forward and hold. From neutral neck exhale ear to shoulder, keeping shoulders dropped. Repeat on the other side. Joint Rotations Do not roll the neck. Instead of tilting the head backwards, extend the chin forwards. Tuck chin to chest and rest ear to shoulder on each side. Do not push into the stretch; rather, allow the weight of the head to draw you in. Extend arms to the sides or front, keeping shoulders relaxed and down. Make soft fists and roll out wrists. Change direction. Rotate elbows by �“making a biceps muscle�” then rolling the lower arms around that pivot point. Change direction. Practice shoulder rolls to the front then back, arms hanging freely at the sides. Revolve the hips as if trying to touch the entire inside of a hula hoop around to the right, then left. Roll the hips like a Latin dancer, allowing the knees and ankles to revolve as well. Change direction. Holding knees to support them, do knee circles one way then the other. Imagine painting the perimeter of the foot, then roll the sole of the foot as if impressing that paint upon the floor. Allow the ankles and knees to revolve slightly as well. Ensure that the tummy remains strong and breath deep throughout. Creaks and cracks are normal as long as there is no associated pain. Pluck up each leg to roll out ankles in each direction. Low Joint Openers Stand steadily on the left foot and extend right toes in front. Then, slide the foot slightly closer so that the underside of toes are stretching, heel held high. Rock weight from side to side, pressing the place where toes meet the sole of the foot. Experiment with pressure. After a couple of breaths, bring the right foot behind, toes turned under so the top of the toes lightly press the floor. Rock from side to side across the top of toes (this may be tender). Feel the opening in the top of foot, front of ankle, and shins. Repeat on the other side. Sense Massage The effects of this practice are amplified if preceded by inverted postures. Ears: Pinch the top of the ear at the place where it meets the head. Wiggle and pull ear up and away. As if working around the face of a clock, continue pinching, pulling, and wiggling all the way around the circumference of the ear. Place tips of fourth fingers at the rim of the ear canal. Without intruding into it, press and rub the fingertips around the perimeter of the opening of the ear canal. Ensure that jaw remains relaxed through this process. Eyes: Cup hands over eye sockets, without placing pressure on eyes, and cross hands on forehead to obscure as much light as possible. Envision the sparks of light darkening until you only see blue-black. Do this practice between each set of eye exercises, then rest hands down to perform eye movements. Look all the way up and all the way down 3-10 times. Widen eyes and look all the way left and all the way right 3-10 times. Look up to the left corner and down to the right corner 3-10 times. Look up to the right corner and down to the left corner 3-10 times. As if trying to see the entire eye socket, circle the eyes clockwise. Begin slowly and notice if the eyes �“skip�” over certain places. When you are able to make a complete circle without skipping, you may increase speed. Repeat on the other side. Massage the area by pinching the eyebrow between finger and thumb and moving the pinch from inside to outside of the eyebrow. Press the thumbs lightly around the perimeter of the eye sockets. Massage the temples. Jaw: Massage fingertips into the tender place where upper and lower jaws meet. Keep jaw slack.


Skull: Pull chin in and up towards the throat to extend the cervical vertebrae. Relax. Press thumbs into the place where the spine meets the base of the skull. While you massage there, keep jaw relaxed. Tap top of head/crown and carrying tapping down sides of head and face. Virabhadrasana I (Brave Hero Pose I) From Tadasana, inhale arms overhead, hands in temple pose. Step right leg back, turning toes out and planting through outer edge of foot into toes. Bend front (left) leg. Do not push knee past toes. Breathe strength from the Earth. Repeat on other side. Anjaneyasana (Kneeling Lunge) Bring left foot forward to rest between hands, knee over ankle. Allow weight to shift into front foot and hands while dropping upper portion of back leg into gravity (top of thigh close to the mat). Back knee may rest on a cushion to lessen pressure on kneecap. Inhale, lift upper torso from base of spine, look forward. Hold belly strong if torso is raised. Eka Pada Rajakapotasana (Pigeon Pose) From all fours (hands and knees), slide right knee forwards and place it between the hands. Ensure that weight is planted on the right hip and thigh, with the foot tucked in towards the groin. Straighten left leg back. The left knee may be more comfortable rotated to the left side. Move hands to either side of the front leg for support or stretch the arms out overhead as torso folds forwards. When ready, use hands to help extend to lifted posture. Lift the torso and arch to a slight backbend. Hold the belly in to protect the back. Send deep breath into the sides and back of the ribcage as the core remains firm. Lift the heart high as the shoulder blades slide down the back and into the spine. To deepen pose, inhale and bend left knee to bring left foot into the air. The left hand may grasp left ankle, foot, or pant leg. Hold strength in the core and shoulder blades while reaching heart upwards. If the back is comfortable, right arm may extend in front to shoulder height or alongside the ear. Baddha Konasana (Bound Angle Pose) Place the soles of the feet together to open knees out to the sides. Knees/outer thighs may be supported at a comfortable height with folded blankets. Feel tailbone rooting to floor as spine extends upwards. Hands may rest on ankles or behind hips for support. Forward Bending: Roll upper body forwards. Keep upper back broad and shoulders dropped. Backbending: Hands behind hips, push front of the pelvis forward. Open groin, hips, and back. Chattaranga Dandasana (Four-limbed Staff Pose) Set the knees beneath the hips and wrists beneath shoulders, then lightly drop the pelvis forward until the body is in the shape of a ramp. Bring strength into the core and space between the shoulderblades. Knees may straighten and legs press away from the floor so the body is in full plank pose with ankles, hips, ribs, and shoulders in a straight line. The entire belly, lower, and upper back feel strong. Elbows are unlocked and fingers spread wide. Yogic Sit Back Find proper, inward movement of abdominals by splaying fingers across abdomen. Pull in on the exhale, flattening the abdominal muscles inward and sensing this small but important movement: flattening and broadening. Healthy abdominal work comes from this girdle. As effort increases, there is an unhelpful habit of bunching up the abdominals in the center and pushing them outwards for strength. Instead, we endeavour to build the muscle inwards for support. This works through front, sides, and back to support the spine and decreases risk of incidental daily injuries. Use core strength to lower one bone a time back onto the floor. Instead of letting feet lift, hold back of legs or use arms against the floor to assist the spine down slowly. Keep back of the neck long and relaxed.


Relaxation/Meditative

Precautions: - Any discomfort is to be avoided in these gentle asanas Benefits: - Restoration of balance in bodily systems - Amplified healing, relaxation, and function on all levels Sample List of Postures: Sukhasana (Happy Pose) Sit cross-legged with your hands resting comfortably on your knees. Take the time to reflect upon what you are bringing with you to the mat: bodily sensations, quality of thoughts, emotional state, sense of connection and presence. Inhale deeply, focussing on drawing in goodness. Exhale fully, releasing all the obstacles to wellness. As your attention shifts to the depth and slowing rhythm of breath, separate from thoughts and feelings and objectively witness them. Do this without judgement, without a need to change them. Savasana (Corpse Pose) Lying flat on the back, bring the feet at least 1 1/2 feet (50cm) apart, and allow the toes to fall outward. Place the arms approximately 45 degrees from the torso. Relax the hands, palms up. Supported Bound Angle Pose (Salamba Baddha Konasana) Lie down, soles of feet on floor and knees bent to the air. Bring the soles of the feet together and let knees open towards the floor, each to its own side. Support the knees or outer thighs with folded blankets at a comfortable height. Release the left arm out to the side, palm up, and place the right arm in the lumbar arch to support lower back. This is one of the most restorative postures in yoga practice. Makarasana (Crocodile Pose) Rest on abdomen with forehead resting on the back of hands. Rest toes together as heels fall to the outsides. Enjoy the diaphragmatic massage on each inhale.

Relaxation

This is when the body, physiology, mind, and psyche assimilate the benefits of the poses. It�’s common for tension to peel away in layers, like peeling through an onion. Often, as one layer of tension falls away, there comes an awareness of tension in another area of the body or mind. Letting Go Remind muscles that they don�’t need to do any work right now. No matter how much they relax, the floor will hold up the body; the muscles don�’t have to. Melt into the Earth and surrender to her support. Which parts of the body hold on? Which parts let go? Imagine the relaxation and release spreading through any tightness or resistance. Imagine the brain sinking into the Earth as well, falling away from the front of the forehead. Neural activity moves from the frontal lobe to the mid-brain, where the action of meditation lives. All cares and worries are gone. Allow the mind and body to remain in this state of relaxation.


Sponge Imagine that with each exhale all that does not serve you flows away: fear, anger, mistrust, hatred, jealousy, stress, resentment, hurt, shock, dis-ease�…Imagine that with each inhale you are breathing in all Divine energies that surround you: unconditional love, compassion, beauty, understanding, creativity, faith, joy, acceptance, forgiveness, health, well-being, support, relaxation, harmony, truth�…Breath by breath, feel yourself surrendering all that you do not need, and soaking up all that benefits you. If your mind wanders, gently bring it back. Autosuggestion In your mind, suggest that each part of the body relaxes. Pause after each suggestion to witness the effect. Begin with the toes and feet. Tell the calves, knees, and thighs to relax. Relax the hips, abdominal region, and chest. Suggest that all internal organs relax. Relax the buttocks and each part of the back. Move awareness to the fingers, hands, wrists, forearms, and upper arms. Suggest that the shoulders and neck relax. Relax the face and head. Begin by telling the jaw to slacken. Relax the tongue and muscles at the back of the throat. Relax the chin and cheeks, then the eyes and eyebrows, forehead, and scalp. Relax the brain. All cares and worries are gone. Relax the intellect. Connect to Spirit or an awareness of who you really are. Allow the mind and body to remain in this state of relaxation for at least 5 minutes more. Self-Affirming Narrative Understand that pain is something that came into your life. It is not your natural state. Begin to separate yourself from the pain (or fear, or whatever emotion you hope to transform). Observe it, without actively involving yourself. How does it speak? What does it say? What colour is it? What texture? How is it shaped? Get to know the ways that pain is different from who you really are. Now envision your True Self, that wise, loving, free, joyful part of you. Feel in your heart what it is like to connect with the joy that lives within. Spend at least 10 minutes feeling a comfortable emotion resonate in your cells, breathing deeply all the while. The more time you spend connecting to who you really are, the more quickly you will realign with the truth of yourself.

Breathing Exercises

The more stress one has carried in the body through a lifetime, the more foreign the movement of the diaphragm will be. The diaphragm is sometimes known as the lid to the emotions; people with traumatic histories or abuse tend not to breathe with the diaphragm and when they do, it might be associated with an emotional release. When breathing exercises follow relaxation, the body is more likely to breathe naturally and deeply, then we may draw clients�’ attention to that process. Keep the mind uplifted and relaxed; what we focus on during deep breathing is amplified within us. 3-Part Breath Lay down or sit comfortably with a straight spine. Place one hand on the tummy and one on the ribs. Inhale to the lowest lobes of the lungs; belly will rise as your lungs fill. Continue inhaling to the mid-lobe; the ribcage will expand to the back and sides. Continue this smooth inhale all the way towards the collar bone. With slow control exhale from the chest first (it will lower), then the ribcage (it will contract), then the abdomen (it will fall). Pull the tummy in slightly to encourage a full release of air. Relax and allow the air to flow in again, to the bottom, middle, the top lobes of the lungs and out from the top, middle, bottom. Steady the breath so it is smooth and regular. Equal Breathing Breathe deeply and evenly with the Three-Part Breath, counting the same number of seconds for inhale and exhale. Gradually begin to extend the count to deepen the breath. E.g. Inhale 4, Exhale


4, Inhale 4, Exhale 5, Inhale 5, Exhale 6�…Do not force the breath or compete to achieve a certain count. Endeavour towards 15 seconds in and 15 seconds out or more. Puraka Extend the inhale. This is the energizing, strengthening phase of breath. Inhale slowly and for as long as is comfortably possible, pausing at the end of the inhale in case the body wants more air. Allow the exhale to do what it will. Recaka Extend the exhale. This is the relaxing, cooling phase of breath. Exhale slowly and for as long as possible, pausing at the end of the exhale in case the body wants to release more air. Allow the inhale to happen naturally. Nadi Sodhana (Alternate Nostril Breathing) This practice balances the mind, emotions, and prana. It helps improve functioning of all sensory and vital organs and stimulates the relaxation response of the nervous system. Inhale through left nostril, hold the breath, exhale right nostril. Inhale right nostril, hold the breath, exhale left nostril. This is one round. Repeat 5 times. Pause if you become dizzy or feel short of breath and breathe normally. There are different ways to count the breath. In the beginning, keep it equal: try inhale 4, hold 4, exhale 4. Over time, extend the pause and the exhale. After regular practice, the count may be to inhale for a count of 4, hold for up to 16, and exhale for 8. If this count feels strenuous, try inhaling 3, holding 12, exhaling 6. It is imperative that this practice feel relaxing.

Contemplation

Therapeutic yoga philosophy states that illness begins in the mind/spirit. To support clients in complete recovery, we must ensure that the thinking habits that created the problems are transformed. Keep the theory simple and ground the experience in practice. Different people will find different forms of contemplation more natural. Spend a couple of minutes on each for a Contemplation Journey: 1. watch thoughts and feelings move in the mind, 2. focus on the breath or a chakra, 3. witness a still image or single sense, 4. slowly repeat a word or phrase, 5. pray to a Higher Power/nature, 6. contemplate an unanswerable question or unknowable concept. Some of these will be easier for the client to focus on than others. Once you are aware of their �“meditation type�” (see YogaLife Meditation Program; Meditation for Your Type, Butera, 2011) you may use cues, relaxations, and contemplation strategies that align with that style.

Therapeutic Yoga Sequences

The union of all levels of experience (body, breath-energy, senses, thoughts, and spirit) help activate the healing power of the sequences. Set a clear intention before beginning the sequence and allow this intention to guide the practice. Warm up the body before practice. Keep inhales and exhales as long and steady as possible. Allow the movements to be slow and mindful, carried on the breath. Frequently check in with clients to ensure that they are not feeling pain. Pain means �“stop�”. The body is not to be forced into or held in any uncomfortable position. Encourage clients to stay in tune with breath, body, and experiences. Cue them to notice the varying effects that coincide with each position before, during, and after. Regularly draw the mind back to the present experience and notice what is happening inside. Encourage them to track their yoga and other healing experiences, insights, and progress in a journal.


Laying Warm-Up Repeat each of these asanas a few times, only holding for a breath or two: Yastikasana/Pavana Muktasana (Stick Pose/Wind Releasing Pose) Apanasana (Ball) Setu Bandhasana (Bridge Pose) or Spinal Waves Supine Side Bend Supta Matsyendrasana (Reclined Half Twist) with low leg extended Standing Warm-Up Repeat each asana a few times, holding for a breath or two: Upwarding-reaching Tadasana (Mountain Pose) Chakrasana (Wheel Pose) Foundational Side-Bending Movement Anuvittasana (Standing Backward Bend) Standing Twist Circulatory Warm-Up Plant feet double-shoulder-width apart. In a relaxed, controlled manner, swing arms from side to side while twisting body. As arms swing to the right, twist right and look over the right shoulder while the left heel lifts. Repeat to the left, developing a smooth rhythm. Settle in center then roll arms in shoulder sockets, imitating a swimming motion. Allow the fingers, wrists, and elbows to relax. Imagine that the movement is spreading fluid through the shoulder joints, relaxing neck, shoulders, arms, and hands. Kick each leg to the front. Flick tension off the feet like droplets of water after a bath. Repeat, kicking legs to the back and each side. Condition: Limitations Participant: Anyone just beginning yoga or who is extremely ill or limited; chronic pain, cancer recovery, nervous conditions, autoimmune disorders, hypothyroidism, heart conditions, and recovery from surgery. Focus: Gentle movement, self-awareness of client. Gauge appropriate levels of difficulty for a new client; effort at the minimum edge, where the client barely feels it. Clients should self-monitor during the 36 hours following practice for indications of fatigue and other unpleasant reactions. These are normal when one begins practice and should dissipate after four to ten sessions. Once client is free from adverse reactions for three sessions in a row, you may begin experimenting with the medium edge of these postures and the minimum edge of other sequences. Practice: Savasana (Corpse Pose) Supine Side Bend Yastikasana, without arms or one arm at a time, alternating with Pavana Muktasana (Stick Pose/Wind Releasing Pose) Supta Matsyendrasana (Reclined Half Twist) with only slight movement of legs and head Marjariasana/Bitilasana (Cat/Cow Pose) Low Joint Openers One-Legged Balance, near wall to avoid falls Joint Rotations Neck Stretches Paschimottanasana (Seated Forward Bend), Option A Bujanghasana (Cobra Pose) Spinal Waves Viparita Karani (Inverted Action) with legs resting on a chair


Equal Breathing Letting Go Relaxation Contemplation Journey, cueing mindful awareness, then breath awareness, then an image or feeling, followed by a brief mantra such as healing affirmation. Continue with suggesting they pray, then conceptualize. After practice, enquire about which of those practices was easiest to focus on then apply that mental focus throughout your next practices with them. Condition: Heart Problems Participant: Precautions here are similar to those in the Beginning Sequence. Monitor the body�’s systems and if clients feel like they are working too hard, rest then continue the program at a gentler pace. Finding a pace may be the main challenge for people in this group, as many people with heart conditions have high-stress, perfectionistic, or rajasic approaches. That orientation may have led to overworking and lack of deep, loving connections in their relationships. Oftentimes this personality will choose work over necessary rest and fun. Focus: Restfulness, joy of gentle movement, giving and receiving love Practice: Sukhasana (Happy Pose), slight smile on face and deep, rhythmic breathing. Set aside any mental busyness until after practice. Standing Warm-Up Vrkasana (Tree Pose); arms may stay below head Salabhasana (Locust Pose), alternating legs Bujanghasana (Cobra Pose) Setu Bandhasana (Bridge Pose) Viparita Karani (Inverted Action), raising one limb at a time Autosuggestion Equal, 3-part breath to encourage balanced approach in life, steady heart, calm mind Letting Go Relaxation Contemplation Condition: Depression Participant: Emotional concerns, lethargy, apathy, irritability, out of balance Focus: Energize, empower, peace of mind Practice: Standing Warm-Up Vrkasana (Tree Pose) Virabhadrasana I (Brave Hero Pose I), feel grounding into earth and uplifted, reaching from the courage of a strong core Ardha Chandrasana (Half Moon Pose) Ardha Matsyendrasana (Half Twist) Simhasana (Lion Pose) Paschimottanasana (Seated Forward Bend) Bhujangasana (Cobra Pose), Option B if appropriate Balasana (Child�’s Pose) Viparita Karani (Inverted Action) or Sarvangasana (Shoulderstand Pose) Matsyasana (Fish Pose) Sponge Relaxation 3-Part Breath, Puraka if appropriate Self-Affirming Narrative; Reminder: Depression works hard to keep you down. Even when you�’re not thinking of it, old beliefs arise within the mind. Focus on a virtue and through its contemplation reprogram the mind.


Condition: Psychological Distress Participant: Anxiety, trauma/PTSD, low self-esteem, poor body image, distress Focus: Courage balanced with gentleness; balance postures, forward bends, twists, upward-reaching Practice: Tadasana (Mountain Pose)with Equal Breathing Standing Warm-up Talasana (Palm Tree Pose) Vrkasana (Tree Pose) with reminder to find center Virabhadrasana I (Brave Hero Pose I) Ardha Paschimottanasana (Half Seated Forward Bend) Bhujangasana (Cobra Pose) Salabhasana (Locust Pose) Balasana (Child�’s Pose) Supta Matsyendrasana (Reclined Half Twist) Halasana (Plow Pose) or Viparita Karani (Inverted Action) Autosuggestion 3-Part Breath; Recaka Nadi Sodhana (Alternate Nostril Breathing) Contemplation Condition: Nervous System Concerns Participant: multiple sclerosis, anxiety, insomnia, hyperactivity, fibromyalgia, vertigo, chronic pain, immune-compromised clients, autoimmune disorders Focus: Parasympathetic (relaxation) response, twists, increasing circulation to spinal nerves Practice: Savasana (Corpse Pose), Recaka to help extend breath Laying Warm-Up Circulatory Warm-Up Foundational Side-Bending Movement One-legged Balance Uttanasana (Standing Forward Bend) Marjariasana/Bitilasana (Cat/Cow Pose) Ardha Matsyendrasana (Half Twist) Baddha Konasana (Bound Angle Pose), forward bend, then slight side bend to each side from this base Ardha Paschimottanasana (Half Seated Forward Bend)with slight backbend after each side Bhujangasana (Cobra Pose) Balasana (Child�’s Pose) Yoga Mudra or Supta Matsyendrasana (Reclined Half Twist) Sarvangasana (Shoulderstand Pose) or Viparita Karani (Inverted Action), any variation Relaxation facilitates nervous system recovery. Experiment with above suggestions and do your own research to personalize effectiveness of relaxation practices. Three-Part Breath, Equal Breathing Contemplation on Peace Condition: Chronic Pain Participant: back injury, arthritis, fibromyalgia, cancer treatment recovery, any nerve, organ, muscular, or undefined pain


Focus: Surrender, restoration, effort at minimum edge Practice: Laying Warm-Up, practiced slowly Tadasana (Mountain Pose) with Body Scan Relaxation; Equal Breathing Talasana (Palm Tree Pose) with option to not lift arms or stay on flat feet Foundational Side Bending Movement Uttanasana (Standing Forward Bend), perhaps bracing hands against thighs Ardha Matsyendrasana (Half Twist) Baddha Konasana (Bound Angle Pose), forward bending Ardha Paschimottanasana (Half Seated Forward Bend) Salabhasana (Locust Pose) Balasana (Child�’s Pose) or Apanasana (Ball Pose) for those with joint pain and limited mobility Supta Matsyendrasana (Reclined Half Twist) Viparita Karani (Inverted Action) Sponge Relaxation in any comfortable resting posture Contemplation: Visualization identifying a place in the body that feels comfortable, relaxed, �“happy�” Special notes for Repetitive Strain Injuries and Office Workers Be sure to include Garudasana (Eagle Pose), Neck Stretches, and Joint Rotations Condition: Back Problems Participant: Muscular injury, spinal problems such as herniated, bulging, or fused discs, chronic pain, neck and shoulder tension and pain Focus: Spinal mobility, relaxed movement, activating stabilizers and muscles lining and supporting the spine. Caution to support with but not push through the arms; poses in this sequence not to be held too long but may be repeated a few times before moving on. Practice: Letting Go Relaxation Laying Warm-Up Standing Warm-Up Foundational Side-Bending, without arms to begin Joint Rotations Bhujangasana (Cobra Pose) Paschimottanasana (Seated Forward Bend), Option A with great bend in knees, entire front of body supported by legs Supta Matsyendrasana (Reclined Half Twist) Spinal Waves Autosuggestion Contemplation in Sukhasana (Happy Pose), back against wall or seated in chair Condition: Obesity Participant: overweight clients, apple-shaped bodies Focus: Increase heart rate, build muscle, deepen breath, twists and forward bends to limit fat accumulation through waistline Practice: Tadasana (Mountain Pose) with Three-Part Breath Standing Warm-Up Talasana (Palm Tree Pose) with Puraka Vrkasana (Tree Pose) Virabhadrasana I (Brave Hero Pose I)


Parsva Upavistha Konasana (Seated Wide-Legged Side Bend) Ardha Matsyendrasana (Half Twist) Chattaranga Dandasana (4-Limbed Staff Pose) Salabhasana (Locust Pose) Yogic Sit Back Ardha Halasana (Half Plow Pose) Savasana (Corpse Pose) with Sponge Relaxation Three-Part Equal Breathing Contemplation on Self-Affirming Narrative Condition: Skeletal Issues Participant: Arthritis, osteoporosis, structural issues, other illness or disorders of bones, viscera, fascia, etc. Focus: Lubricate joints, appropriate weight-bearing challenge, twists, balances, upward-reaching Practice: Tadasana (Mountain Pose) Standing Warm-Up Joint Rotations Low Joint Openers Talasana (Palm Tree Pose), with Puraka if appropriate Vrkasana (Tree Pose), arms overhead if appropriate Standing Twist (repeat from Warm-Up; notice increased range of motion) Marjariasana/Bitilasana (Cat/Cow Pose) Apanasana (Ball Pose) Options A and B Ardha Matsyendrasana (Half Twist) Spinal Waves Viparita Karani (Inverted Action) with raised limbs to drain edema; alleviate gravitational force (compression); fresh, healing blood to joints after posture has drained pooled blood Letting Go Relaxation Equal Breathing to Recaka (cooling inflamation) Contemplation, perhaps on Crown Chakra or associations For Clients with Greater Strength and Mobility Include: Anjaneyasana (Kneeling Lunge) Chattaranga Dandasana (4-Limbed Staff Pose) Yogic Sit-Back Setu Bandhasana (Bridge Pose) Eka Raja Kapotasana (Pigeon Pose), forward bending and lifted Condition: Digestive Issues Participant: Irritable Bowel Syndrome, Crohn�’s Disease, colitis, constipation, gallbladder issues, diabetes, gastric reflux. For diarrhea, begin with the left side instead of right. Focus: Massaging intestines, stretching fascia around digestive organs, relaxation, forward bend and twists to regulate peristalsis Practice: Laying Warm-Up Talasana (Palm Tree Pose) with deep breathing Chakrasana (Wheel Pose) Anjeyasana (Kneeling Lunge) Bhujangasana (Cobra Pose) Balasana (Child�’s Pose)


Baddha Konasana (Bound Angle Pose) or Yoga Mudra Supine Side Bend, long held Supta Matsyendrasana (Reclined Half Twist) Halasana (Plow Pose) or Beginning Plow Letting Go Relaxation Nadi Sodhana (Alternate Nostril Breathing) or Recaka Contemplation Condition: Problems with Filters Participant: any concerns of the liver, gallbladder, kidney issues, diabetes, intestines Focus: Purity, twists, side bends Practice: Tadasana with Equal breathing Standing Warm-Up Hip Rotations Standing Side Bend or Ardha Chandrasana (Half Moon Pose) Garudasana (Eagle Pose) Bhujangasana (Cobra Pose) Balasana (Child�’s Pose) Eka Raja Kapotasana (Pigeon Pose) with Parsva Upavistha Konasana (Wide-Legged Seated Side Bend) between sides Ardha Matsyendrasana (Half Twist) Septu Bandhasana (Bridge Pose) Viparita Karani (Inverted Action) Sponge Relaxation Nadi Sodhana (Alternate Nostril Breathing) Contemplation on Purity Condition: Suppressed Immune System Participant: HIV and other immune compromised patients, auto-immune conditions, Epstein-Barr (mononucleosis), in cold/flu season, during chemotherapy, warts, herpes Focus: increase flow of lymph/immune response, gentle comprehensive movement, upwards poses Practice: Savasana (Corpse Pose) with Equal Breathing Laying Warm-Up Marjariasana/Bitilasana (Cat/Cow Pose); Spreading fingers and pressing into fingertips Tadasana (Mountain Pose) Talasana (Palm Tree Pose) Baddha Konasana (Bound Angle Pose), forward bending Laying Backbend or Bujangasana (Cobra Pose) Balasana (Child�’s Pose) or Apanasana (Ball Pose) Supta Matsyendrasana (Reclined Half Twist) Viparti Karani (Inverted Action), legs up a chair or wall Savasana (Corpse Pose) or Reclined Baddha Konasana (Bound Angle Pose) with Sponge Relaxation Equal Three-Part Breath Contemplation


Condition: Sensory Concerns Participant: aged/fading senses, tinnitus, multiple sclerosis, cognitive issues, headache/migraine prevention, wrinkles and grey hair Focus: circulation to and relaxation of sense organs, inversions, upward reaching Tadasana (Mountain Pose) with Puraka Standing Warm-Up Uttanasana (Standing Forward Bend) Prasarita Padottanasana (Wide-Legged Standing Forward Bend) Sense Massage Vrkasana (Tree Pose) Neck stretches Simhasana (Lion Pose) Eka Raja Kapotasana (Pigeon Pose), forward bend then lifted Viparta Karani (Inverted Action)/Sarvangasana (Shoulderstand Pose) Savasana (Corpse Pose) with Autosuggestion Nadi Sodhana (Alternate Nostril Breathing) Contemplation, perhaps on Vishuddha or Ajna Chakra Condition: Reproductive Hormonal Issues Participant: menopause, polycystic ovarian syndrome, low libido, imbalance of testosterone, estrogen, progesterone in man or woman, cancer of reproductive organs, breasts, lymph nodes, thyroid issues Focus: Fluidity, balance, side bends, twists, inversions Practice: Savasana (Corpse Pose) Laying Warm-Up Setu Bandhasana (Bridge Pose) Utthita Tadasana (Extended Mountain Pose/5-Pointed Star) Standing Side Bend or Ardha Chandrasana (Half Moon Pose) Talasana (Palm Tree Pose) Garudasana (Eagle Pose) with Hip Rotations between sides Ardha Matsyendrasana (Half Twist) Bujangasana (Cobra Pose) Paschimottanasana (Seated Forward Bend) Sarvangasana (Shoulderstand Pose) or Setu Bandhasana (Bridge Pose) Matsyasana (Fish Pose) Apanasana (Ball Pose), Option A Savasana (Corpse Pose), Sponge Relaxation Contemplation, perhaps on Svadisthana or Vishudda Chakra

The Ultimate Practice: Prevention

The above Sequences offer practices to promote relaxation/parasympathetic and immune system responses while targeting specific body systems relating to the areas of concern. Although the Sequences may amplify healing, they are not purely curative measures. Prevention is the ultimate practice. The mind is a great equalizer: illness and health are both born from our thought patterns and lifestyle choices. By pure thinking, nonattachment, proper nutrition and rest, joyful activities, helping others, and avoiding toxins, we maintain health and possess the resources to cope with whatever comes into our lives.


Bibliography

The Pure Heart of Yoga: Ten essential steps to personal transformation.

Study Guide to the Classical Yoga Lifestyle.

The Anatomy of Hatha Yoga.

The Upanishads.

The Bhagavad Gita.

The Seven Fold Journey.

The Key Muscles of Hatha Yoga, 3rd Ed.

The Yoga Sutras.

Cyclopedia of Yoga Volume 1.

Cyclopedia of Yoga Volume 3: Stress and mental health.

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