1  

HI,  MY  NAME  IS  MONICA                  

     

     About   10   years   ago,   I   fell   in   love   with   the   practice   of   yoga.   I   started   practicing  because  I  needed  to  get  to  a  healthy  place  physically  and  emotionally  in  life.  I  had  low  energy,  and  wasn’t  making  healthy  lifestyle  choices.  I  was  craving  abundance,  health,   and   community,   so   I   seeked   out   the   practice   of   yoga.   Eventually,   I  dedicated  to  the  practice  of  Ashtanga  yoga.      My  teacher  is  Krista  Shirley,  and  I  did  my  apprenticeship  with  her  in  2010  in  Winter  Park,  FL.  She  is  a  level  2  Authorized  Ashtanga  instructor  from  the  Krishna  Pattabhi  Jois  Institute  in  Mysore,  India.      This  practice  continues  to  change  my   life,  so   I  decided  to  become  a  teacher,  so   I  could  share  the  knowledge  with  others.  No  matter  what  your  reason  is  for  starting  yoga,   the   practice   will   make   you   more   peaceful,   happier,   abundant,   and  compassionate.      .    

  2  

A  QUICK  NOTE  ABOUT…  This  eBook  This  is  a  getting-­‐started-­‐guide  to  creating  and  building  your  home  practice.  In  this  guide,   you’ll   find   everything   you   need   to   know   so   you   can   create   your   practice  space.  You’ll  learn  what  kind  of  mat  and  products  will  benefit  you.  I  give  thorough  instructions  on  a  modified  yoga  practice,  which  you  can  bring  with  you  anywhere.  This  practice  will  empower  you,  guide  you  towards  inner  peace,  and  is  everything  you  need   for  a   full   yoga  practice.   I   also   give  you   troubleshooting   tips  on  how   to  make  it  to  the  mat  daily  when  you’re  struggling.    

Affiliate  Links  Some  of   the   links   in   this   eBook   are   affiliate   links,  which  means   that   I  may   get   a  commission  if  you  decide  to  purchase  the  product  after  clicking  on  the  link.  All  of  the  products  I  mention  are  from  companies  I  know  and  trust,  and  use  daily.  I  only  recommend  things  I  truly  believe  in  and  have  personally  experienced.  My  goal  is  to  help  you  succeed.    

Distribution:  Feel  free  to  forward  this  eBook  to  a  friend,  print  it  out,  or  add  it  to  multiple  devices  for   your   reading  pleasure.   It’s   yours   to  use  and   freely.   I   just  ask   that  you   refrain  from  copying  the  content  and  reproducing  it  as  your  own.  

Resources  Throughout  this  eBook,  I’ll  be  recommending  products,  explaining  the  foundations  of   practice   and   postures,   and   discussing   techniques.   The   very   last   page   of   this  eBook  has  a  list  of  resources  with  links  for  everything  discussed.  I  found  this  easier  rather  than  listing  them  as  a  distraction  throughout  the  eBook.    

 

  3  

Take  OMership  of  your  practice!    

 

  4  

PART  1:  CREATE  YOUR  SPACE  What  You’ll  Need:  

 “We are shaped by our thoughts; we become what we think. When the mind is pure, joy follows like a shadow that never leaves.” –Buddha  This   is   the   first   step   in   committing   to   your   daily   home   practice   because   you’re  creating   a   sacred   and   safe   place   to   show   up   for   your   sadhana   (your   spiritual  practice).    

 Everyone’s  space  needs  are  different,  but   this  checklist  will  assure  that  you  have  everything  you  need:  

 A. Room  Divider/Screen:  This  comes  in  handy  if  you  have  to  split  up  a  room  to  

create  your  space.  I  have  a  large  bedroom,  so  I  divided  it  out  as  half  bedroom  and  half  yoga  room.      

B. Altar:  This  is  a  little  table  or  desk  to  display  candles,  incense,  statues,  photos,  and   other   symbolic   items   that   you   feel   important   to   have   in   your   home  practice  space.    

 C. Gurus,  Teachers,  or  People  Who  Inspire  You:  Have  photos  of  individuals  you  

consider  your  teachers.  These  are  people  that  inspire  and  motivate  you.  It’s  helpful  to  visualize  your  teacher  there  with  you  giving  you  instruction.  

   D. Deities:   Deities   are   Hindu,   Buddhist,   or   Tibetan   Gods   or   Goddess   that  

symbolize  qualities  we  want  to  bring  out  within.  For  example;  I  have  a  statue  of  Shiva:  God  of  destruction  and  rebirth,  Ganesh:  Remover  of  Obstacles,  and  Green  Tara:  Mother  of  Liberation.    

 E. The   Fun   Stuff:   Don’t   forget   to   stock   up   on   candles,   incense,   and   mood  

lighting.      

  5  

                                             

Who  inspires  you?  Who  are  your  teachers?    (Print  out  a  photo  of  them  and  place  it  in  a  frame  on  your  altar)  

 a. _______________________________  

b. _______________________________  

c. _______________________________  

d. _______________________________  

  6  

FOR  YOUR  PRACTICE:    

“The most difficult thing is the decision to act, the rest is merely tenacity. You can do anything you decide to do. You can act to change and control your life; and the procedure, the process is its own reward.” - Amelia Earhart

 The  only  thing  you’ll  need  is  a  high  quality  yoga  mat.  Everything  else  is  optional.  

Your  Manduka  Yoga  Mat:      

                                 I  highly  recommend  the  Manduka  Black  Mat  Pro   (see  here)   for  your  practice.   It’s  the   absolute   highest   quality  mat,   and   has   a   lifetime   guarantee.   It’s   only   around  $100.   That  might   seem   like   a   lot,   but   if   you’re   planning   on   practicing   for  many  years,   (even   if   it’s   just  a   few  times  a  week)  you’ll  never  have   to   replace   it.  Every  other   mat   I’ve   used   (cost   around   $20),   I’ve   had   to   replace   after   6   months.  Manduka  is  worth  the  investment.    

 

  7  

Manduka  mats   are   nonslip,   firm   yet   comfortable   enough   to   hold   a   headstand,  and  will  noticeably  change  your  practice!    Note:  When  you  get  your  Manduka,  make  sure  you  give  it  a  good  scrub.  There  is  a  film   on   the   mat,   which   will   make   it   seem   slippery.   As   you   practice   and   clean   it  regularly,  the  film  eventually  disappears,  and  you’ll  be  in  nonslip  heaven.    

Other  items  that  are  optional,  but  you  might  find  useful:    A. Meditation  Cushion:  These  are  great   for  sitting   for   long  periods  of   time.  

When  sitting  for  an  extended  period,  it’s  common  to  feel  pain  in  the  hips  and  knees.  Remember,  you  can’t  injure  yourself  just  from  sitting,  but  you  can  ease  the  pain  by  sitting  on  a  cushion  to  elevate  the  hips.    

B. Mat  Bag:  If  you’re  going  to  be  traveling,  you’ll  want  to  make  carrying  your  mat  as  easy  as  possible.  Since  Mandukas  are  so  sturdy,  they’re  not  easy  to  carry  around.  I’ve  traveled  across  the  world  with  my  Manduka,  and  have  no   idea  how  I  would  have  done  it  without  my  mat  bag.  Hint:   If  you’re  traveling  light,  you  might  be  able  to  roll  it  tight  and  pack  it  in  your  suitcase.  

   C. Mysore   Rug:   If   you’re   someone   who   sweats   a   lot,   you   might   want   to  

invest   in   a  mysore   rug.   The   rug  makes   the   surface   extra-­‐extra   nonslip.   I  personally  don’t  use  a  mysore  rug,  but   I’m   in   the  minority.  Many  people  layer  the  rug  over  the  mat,  and  then  use  a  spray  bottle  filled  with  water  to  wet   the   areas   where   the   hands   and   feet   will   be   aligned.   It   seems  backwards,  but  this  creates  enough  friction  to  make  it  nonslip.    

 D. Props:  When  practicing  with  a  teacher,  the  teacher  gives  you  adjustments,  

which  essentially  becomes  your  prop.  When  a  teacher  is  adjusting,  it  gives  the   practitioner   the   chance   to   be   in   a   passive   state,   which   allows   for  exploration  of  sensations  in  the  body.    

 When  practicing  at  home,  props  can  be  a  way  to  give  a  self-­‐adjustment  so  that  you  can  be  your  own  teacher.  Examples  of  props  are  blocks,   straps,  

  8  

towels,  or  even  the  wall.  Remember  to  not  become  dependent  on  props.  Only  use  them  to  create  body  awareness.  

 E. Mat  Cleaner:  Manduka  makes  an  amazing  mat  cleaner  that  uses  essential  

oils   and   smells  delicious.   I  use   it  myself,  but   there’s  no   reason  you  can’t  keep  it  real  with  soap  and  water.    

   

   

 

  9  

   

 

  10  

Part  2:  The  Practice    Quick  Note:  There  are  many  important  terms,  concepts,  and  foundations  to  the  Ashtanga  yoga  practice,  but  I’ll  only  be  going  over  the  basics  here.  My  goal  is  to  get  you  started  on  doing  your  practice,  and  then  the  concepts  come  to  fruition.  The  goal  is  to  keep  the  mind  free  of  distraction,  so  let’s  start  with  the  breath  and  a  few  postures.    

Start  With  The  Breath:  

“When the breath control is correct, mind control is possible.” – Pattabhi Jois

Deep  Breathing  With  Sound    

In  Ashtanga  Yoga,  we  breathe  in  and  out  through  the  nose  only.  The  breath  comes   from   the   back   of   the   throat.   This   type   of   breath   heats   the   body  internally   and   has   a   detoxing   effect.   The   sound   is   important   because   it  becomes  a  point  of  concentration  to  steady  the  mind.  

  Sit  cross-­‐legged  on  your  mat  or  a  cushion.     Slightly   constrict   the   throat  muscles,   and   picture   the   breath   being   created  from  the  back  of  your  throat.  You  should  me  making  a  noise  that  imitates  the  sound  of  fogging  a  mirror.  

Inhale;  slowly  move  the  breath  up  through  the  crown  of  the  head.     Exhale,  move  the  breath  down  through  the  base  of  the  spine.     Steady   the   breath   so   the   inhales   and   exhales   are   the   same   length,   and  continue   throughout   the  practice.   For  example,   if   you  extend   the   length  of  the  inhale  for  the  count  of  five,  you  should  also  be  extending  the  exhale  for  the  count  of  five.  Continue  to  expand  and  deepen  the  breath.    

 The  breath  is  the  most  important  foundation  of  the  practice.  Remember,  as  long  as  you’re  breathing,  you  are  doing  yoga.  Pay  close  attention  to  what  happens  to  your  breath  during  postures.  The  goal  is  to  always  bring  it  back  to  a  steady  comfortable  breath  pattern.    

  11  

The  Postures:    

“Walk as if you are kissing the Earth with your feet.” - Thích Nhất Hạnh,  In  this  section,  I  am  going  to  walk  you  through  how  to  practice  if  you’re  completely  new  to  yoga.  When  a  new  student  walks  into  one  of  my  classes,  this  is  the  exact  method  that  I  teach.  It  doesn’t  matter  if  you’re  beginner  or  advanced.  When  learning  Ashtanga  yoga,  we  learn  by  memorizing  the  practice.  We  start  slow  and  build  gradually.  Follow  the  postures  to  the  best  of  your  ability,  and  see  the  resources  section  for  links  to  videos  for  further  instruction.      

Your  Practice    (Instructions  for  each  posture  on  the  following  pages)  

 A. Opening  Mantra:  The  practice  starts  with  the  opening  mantra.  This  mantra  is  

in  Sanskrit.  The  first  time  that  we  meet,  I  would  chant  it  to  you.  The  second  time,  we  would  chant  call  and  response  until  you  have  it  memorized.  You  can  find  translations  and  a  call  and  response  video  with  me  in  the  resources  section.    

B. Surya  Namaskara  A  (Sun  Salutation  A):  There  are  two  sets  of  Sun  Salutations.  The  first  day,  we  would  just  learn  part  A.  I’d  walk  you  through  a  few  of  them,  and  then  have  you  repeat  it  on  your  own  a  few  times.  After  you  chant  the  opening  mantra,  you’ll  start  with  five  Surya  Namaskara  A.    

 C. The  Closing  Three:  These  last  three  postures  are  the  most  meditative.  When  

doing  these  postures,  really  focus  on  deepening  and  expanding  the  breath.    

a. Yoga  Mudra:  Bound  Lotus  Folded  Forward  b. Padmasana:  Lotus  Posture  c. Uth  Plutihi:  Sprung  Up  

 D. Closing  Mantra:  This  closes  the  practice.  The  mantra  is  a  prayer  about  ending  

suffering  and  wishing  peace  on  all  beings.  I  teach  this  the  same  as  the  opening  mantra.  You  can  find  translations  and  a  call  and  response  video  with  me  in  the  resources  section.    

  12  

 E. Take  Rest:  Some  people  call  this  savasana.  In  the  Ashtanga  yoga  method,  

you’ll  only  hear  teachers  refer  to  it  as  taking  rest.  In  Astanga  Yoga  Anusthana  by  Sharath  Jois,  he  says,  “It  is  important  to  take  rest  after  practice.  Many  mistakenly  call  this  savasana.  This  is  incorrect.  No  asana  is  being  done  here;  one  is  only  resting  form  the  asana  practice.  This  is  called  sukhasana.”    

                       

 

  13  

How  to  do  Surya  Namaskara  A:    

 1. Inhale:  Raise  arms  over  your  head,  press  palms  together,  gaze  towards  

thumbs.    

2. Exhale:  Fold  forward.  Bring  hands  to  earth,  and  bend  knees  if  needed.  Bring  your  head  in  towards  your  knees,  and  gaze  at  eyebrow  center.    

 3. Inhale:  Keep  hands  on  ground,  lift  head,  lengthen  spine,  and  look  forward.    

 4. Exhale:  Step  or  jump  back  to  a  plank  position.  Lower  down  with  control  

hugging  the  elbows  into  the  rib  cage.  Gaze  forward.  Lower  down  to  a  low  push  up,  or  drop  the  knees  coming  all  the  way  down.    

   

  14  

5. Inhale:  Glide  forward  to  upward  facing  dog.  You’ll  arch  the  back,  bring  the  chin  up  and  back  gracefully,  press  the  tops  of  the  feet  into  the  ground,  and  gaze  towards  the  nose.  Press  the  big  toes  into  the  ground  to  avoid  the  heels  from  falling  out.  Either  keep  knees  on  ground  or  try  to  only  balance  on  the  hands  and  the  tops  of  the  feet.      

6. Exhale:  Push  yourself  back  into  downward  facing  dog.  Do  this  either  by  rolling  over  your  toes,  or  use  the  knees  to  push  yourself  back.      In  Downward  Facing  Dog:  The  feet  are  hip  width  apart.  The  hands  are  pressing  into  the  mat,  and  the  fingers  are  spread.  The  hands  are  pressing  down  and  forward  as  the  feet  press  down  and  back.  Push  the  heels  down  to  stretch  the  back  of  the  leg.  The  heel  doesn’t  have  to  touch  the  ground,  but  just  make  the  movement.  Pull  in  your  lower  belly,  and  gaze  towards  naval.  Hold  for  five  deep  breaths.      

7. Inhale:  Step  or  jump  the  feet  forward  trying  to  keep  a  steady  breath,  and  then  gaze  forward  (like  in  step  3)  as  you  continue  to  inhale.      

8. Exhale:  Fold  forward  (like  in  step  2).      

9. Inhale:  Bring  the  body  back  to  a  standing  position  with  control,  and  raise  the  arms  over  your  head  pressing  the  palms  together.  Gaze  towards  thumbs.      

Exhale:  Arms  lower  by  your  side.    You’re  done  with  the  first  one!  

 Do  four  more  of  these  at  your  own  pace.  

Make  sure  you’re  moving  with  a  slow  and  steady  breath.  Don’t  rush  these  movements.  

   

  15  

The  Closing  Three:    

         

These  three  postures  are   incredibly   important  because  you  are  slowing  down  the  mind  and  body  for  rest.  Since  these  postures  are  taken  in  a  cross-­‐legged  position,  you’re  able  to  just  focus  on  meditation  and  breath.      

Two  Quick  Notes:  o If   you’re   not   able   to   take   lotus   in   these   postures,   no   problem.   Just   come   to   a  

comfortable   cross-­‐legged   position.   As   you   continue   to   practice,   you’ll   be   doing  lotus  in  no  time!    

o Always  start  with  the  right  leg  in  lotus.  This  ensures  that  the  heels  press  into  the  digestive  organs  properly  for  detoxification.    

 A. Yoga  Mudra:  Come  to  your  seated  position,  and  cross  arms  around  the  back.  You  

can  see  in  the  picture  above,  I  am  holding  my  toes.  If  you’re  not  able  to  do  that,  just   grab  your  elbows  or  wrists.   Fold   forward   lowering   your   chin  or  head   to   the  ground.  Gaze  is  at  eyebrow  center.  Hold  10  breaths.    

B. Padmasana:  Inhale  as  you  sit  up  with  a  straight  spine.  Place  the  thumb  and  index  finger   together,   and   straighten   the  arms  and   fingers   as   you  bring   your  hands   to  knees.  Bring  your  chin  to  your  chest.  Gaze  is  at  nose.  10  deep  breaths  here.    

C. Uth  Pluthi:  Keep  the  same  deep  breath,  you’re  going  to  press  your  hands  into  the  ground  and   lift   the  body  off   the  ground.   If  you  can’t   fully   lift  up,  no  problem  -­‐   it  takes  years  of  practice.  Just  press  into  the  ground.  Gaze  towards  eyebrow  center  for  10  breaths.    

  16  

Final  Rest:    We’re  FINALLY  here!    This  one  looks  pretty  simple,  right?    The  only  tough  part  about  it  is  keeping  the  mind  away  from  distractions.  Now,  since  you’re  in  a  state  of  such  stillness,  it’s  easy  for  the  mind  to  wonder.      Close  your  eyes,  and  focus  on  relaxing  each  part  of  your  body  from  the  crown  of  the  head  through  the  finger  tips,  and  tips  of  the  toes.  Let  go  of  the  deep  breath  with  sound,  and  just  breathe  normally.  Let  all  of  the  energy  you  just  created  circulate  through  your  body.  If  your  mind  wonders,  bring  it  back  to  a  tiny  point  at  your  eyebrow  center.      

Hold  this  for  10  minutes  if  time  permits.  You’re  DONE!        

   

                             

  17  

 

Part  3:  Motivation  10  Trouble  Shooting  Tips  To  Make  It  

To  The  Mat  Daily  (When  You’re  Struggling)    

1. Always  schedule  in  your  practice  the  same  day  and  same  time.  Don’t  procrastinate!    

2. Don’t  press  snooze!    

3. Take  a  shower  in  the  morning  to  wake  up  before  practice.  This  will  also  warm  your  body,  so  you’re  more  flexible.      

4. Have  a  go  to  playlist.  Traditionally,  Ashtanga  is  practiced  without  music.  I  say,  throw  that  rule  out  the  door  if  you’re  having  trouble.  Put  on  whatever  helps  you  make  it  to  the  mat  that  day.    

 5. Join  a  yoga  challenge  on  Instagram.  This  will  keep  you  practicing  daily,  and  also  

connect  you  to  a  supportive  community    

6. Go  to  a  yoga  class  even  if  it’s  out  of  your  traditional  practice.  Get  out  of  your  shell  and  connect  with  other  yogis.  Sometimes  a  little  guidance  and  connection  will  inspire  and  motivate  you.  Plus,  it’s  nice  to  support  the  community  

 7. Always  take  practice  even  if  it’s  not  your  full  practice.  If  you’re  not  able  to  do  more  

than  just  one  Sun  Salutation,  then  that’s  fine.  One  of  the  biggest  mistakes  is  not  taking  practice  at  all.  Just  roll  out  the  mat  and  see  what  happens.      

 8. Clean  your  practice  space  every  night.  There  is  nothing  more  distracting  than  seeing  

a  dust  ball  on  the  ground  when  you’re  in  down  dog.  Make  it  a  ritual  to  clean  your  practice  space  daily,  so  you’re  always  feeling  zen  when  you  practice.    

9. Create  a  vision  board  of  goals  for  your  practice,  and  how  you  would  like  to  see  your  practice  progress.    

 10. When  you  go  to  sleep,  give  thanks  for  the  day,  and  continue  to  practice  and  commit  

daily.  

  18  

Part  4:  Resources    

Your  Practice  Space:      The  screen  I  use  from  Amazon:  Click  Here  Statues/Deities:  BuddhaGroove.com  Candles,  incense,  candles,  and  decorations  for  your  altar:  YogaOutlet.com    

Your  Practice  Products:      Manduka  Black  Mat  Pro:  Click  Here  Mysore  Rugs  (Yogitoes):  Click  Here  Mysore  Rugs  (Barefoot  Yoga):  Click  Here  Meditation  Cushion:  Click  Here  Mat  Bags:  Click  Here  Props:  Click  Here  Mat  Cleaner:  Click  Here    

Stores  For  Yoga  Products:    Manduka.com  Barefootyoga.com  YogaOutlet.com    

Blog  Posts  &  Videos:      How  to  Breath  Correctly  During  Practice:  Click  Here  How  to  Be  Your  Own  Teacher  by  Using  Props  Click  Here  Surya  Namaskara  A  (blog  post  &  video)  Click  Here  Closing  Three  Postures  (video  only)  Click  Here    

Instagram:  I  host  monthly  yoga  challenges,  Join  me  over  there!    Click  

  19  

 Opening  Mantra  (translation  &  Video)  Click  Here  

 Feel  free  to  print  this  out  and  practice  it!  

 The  opening  mantra  is  considered  a  thank  you  to  the  teachers  that  continue  to  teach  this  practice.  It’s  also  a  thank  you  to  yourself  for  bringing  yourself  to  the  mat.      

Sanskrit:    

Om  

Vande  Gurunam  Charanaravinde  Sandarshita  Svatma  Sukava  Bodhe  

Nih  Sreyase  Jangalikayamane  Samsara  Halahala  Mohashantyai  

Abahu  Purushakaram  Shankhacakrsi  Dharinam  Sahasra  Sirasam  Svetam  Pranamami  Patanjalim  

Om  

Translation:  

Om  

I  pray  to  the  lotus  feet  of  the  supreme  guru  Who  teaches  knowledge,  awakening  the  great  happiness  of  the  self-­‐revealed  

Who  acts  like  the  jungle  physician  Able  to  remove  the  delusion  from  the  poison  of  conditioned  existence  

To  Patanjali,  an  incarnation  of  Adisesa,  white  in  color  with  a  thousand  radiant  heads  (in  his  form  as  the  divine  serpent,  Ananta),  human  in  form  below  the  

shoulders,  holding  the  sword  of  discrimination,  a  wheel  of  fire  representing  infinite  time,  and  the  conch  representing  divine  sound  to  him,  I  prostrate.  

Om  

  20  

Closing  Mantra  (blog  post  &  video)  Click  Here    

Sanskrit  

Om  

Svasthi  Praja  Bhyaha  Pari  Pala  Yantam  Nya  Yena  Margena  Mahim  Mahishaha  

Go  Brahmanebhyaha  Shubamastu  Nityam  Lokah  Samastah  Sukhino  Bhavantu  

Om  Shanti  Shanti  Shanti-­‐hi  

Translation  

May  prosperity  be  glorified  

May  rulers  rule  the  world  with  law  and  justice  

May  divinity  and  erudition  be  protected  

May  all  beings  be  happy  and  free  

Om,  Peace  Peace  Peace  

 

 

 

 

 

 

  21  

THANK  YOU!  

Thank  you  for  your  interest  in  my  eBook  and  starting  your  practice!  I  hope  you’re  

finding  lots  of  peace  and  having  life  changing  realizations.  

This  guide  is  everything  you  need  to  start  and  continue  your  practice.  If  you  decide  

you  want  to  take  your  practice  deeper,  I’d  love  to  work  with  you  further  with  my  

coaching  program,  Inside  Your  Om    –  http://www.InsideYourOm.com  

If  you  found  this  helpful,  or  think  that  someone  might  find  this  useful,  please  share  

on  social  media.  Your  support  helps  me  create  more  guides,  eBooks,  courses,  

and  workshops  to  help  others  live  their  life  purpose  through  yoga!  

Thanks  for  reading  all  the  way  to  the  end.  It  means  the  world  to  me!  

Love,  Light,  and  Namaste