1016

Notes:
ApanaVayuandMoolaBahndhagroundsVata
Pranaandapanameetwithmoolabandhaandsendenergytotheajnachakra
Practice:
SuptaBadokonasana
Rollaroundsacrum
Findmoolabandhainposteriortilt
Anterior/PosteriorTilts
Warrior1
Turninginandoutfindmoolabandhaoninhaleturningforward
Holdandbreathe
SittingSukasana
Lotuspetalscontractions
RollincirclesaroundIts

1022
Notes:

Practice:
Marjariasana
Wave
Asymetrical

AddDownwarddogtoPlankw/hara
Sitting/Leaningfromsidetoside
CowFace
PigeonandAswiniMudra
Vrikshasana
Wraparmsinstraightjacket,squatandtwistholdinginhale
Savasana

1028
Notes:
Practice:
KidneyPat
Rollupanddownfromtadasana
Patonheart
Thenmovedownearstoshoulderstoankles3times
Footonwall
Vorvam
Tadasana
Shinsinthighsout
Standholdingknee
Shinsinthighsout
Vira3inandout
Foottowall/floor
Shinsinthighsout
Squatnamaskarasana
Shinsinthighsout
Janusirsasana
Shinsinthighsout
Kapalbhati
Savasana

1030
Notes:
Earth
Stability,Grounding,Downwardmovingenergy,Support
AsanaStandingBalancing,ForwardBendingSeated
GazeDownandEasy(wideperspective)
MovementSlow
AwarenessOnpelvis,mooladharachakra
Practice:
Forwardbending
BlockBetweenlegsatgroin
Walkaroundroomonkneeswithblockbetweenlegs
Forwardbending
Withblock
Tadasana
Oppositespirals(legspirals)
Revolvedtriangle
Atwallwithheeltowall,moveinandout
Vira3

Footonwall
MoveinandouttoArdhaChandrasana,useblock

Prasarita/Moordhasana
Useblock
Usewave
Graboneankle,usewave
Windsheildwiper
Savasana

114
Notes:
Water
Balancesfire(tempandph)
Movesaroundobstacles
Universalsolvent
Movestowardearthelement
AsanaSquat,ForwardBendingStanding,Flow
GazeSoftHoodedEyes
MovementSlowlyoilyfluid
AwarenessReceptivity,contentment
Practice:
Marjariasana
Wave
Riveroflife
UseVvvvv
Bhujangasana
W/Breathinhaleup
Legswiderforlowbackproblem
Janusirsasana
TagadiMudra
SupineinandoutofAbd
Middlebreath
Savasana

116
Notes:
Practice:
MoonSalutation
Tadasana
InhaleBackbend,handsup
ExhaleForwardfold
Insquat
ExStepbackR.footkneedown
InArmsup
ExBalasana
InUpwarddog
ExChildspose
InRollupstandingonkneeshandsabove
ExStepL.footforwardkneedown
InArmsup
ExForwardfold
InBackbend
ExTadasana
Inandoutlungew/kidneycurl
Thenwitharms
DownDog
Revolvedwarrior1
ParsvoTanasana(separatelegrotatedforwardbend)
W/blocks(hands)
Upavista
Badakonasana
PavanaMuktasana(baby)
Windsheildwipers
Savasana

1113
Notes:
Fire
AsanaAgniBalancing,Backbends
GazePenetratingdrishti,upward
MovementMechanical
Awarenessmusculareffort,dynamic,Solarplexus
Practice:
Shitali
Shekari
Blanketunderabdomen
Balancesagni
Movefromlowertoupper
BellyonFloor
Cat/cow
W/hehehahahohobreath
PlanktoDownwarddogtoupdogtodowndog
Movebackandforthmoremechanical
Ustrasana
Experimentwitheasyandkidneystoextremebackbenddisconnected
Bellydancewithanklescrossed
Dandasanatopaschimottanasatohalasana
UniversalspinalTwist
Savasana

1111
Notes:
Practice:
Suryanamaskar
Viribadrasana
Armsup
Thenarmsopen
Utkatasana
3variations
Nada
Block
Blockandstrap
SeatedTwist
Legswindshieldwipers
ArdhaMadsendrasana
Passchimottasana
Savasana

1118
Notes:
Air
Love,Acceptance,Compassion,Trust,Communication,Movement
Mobile,Light,Dry,Cold,Rough,Subtle
AsanaBackbends,DynamicArms,Movement
Gazeupward
Movement
AwarenessHeart
Practice:
Armsw/band
Inhaleup,chindown,exhaledown,chinnormal
ArmsinY,bringtooneside,lookaway
W/blockbetweenlegs
ArmsinternalthenexternalRotations
Vira3
Armsflowingbackandforth
Backstancewithkidneycurlweightinbackfoot
Armstoside
Turnupthendown
Trikonasana
PalmsupthenagainwithPalmsdown
Sitting
Bjzobreath
Bridgew/ooooosound
Bhramariwearsandthreefingersovereyes

Savasana

1120
Notes:
Akasha
Vishuddhichakra,communication,creativity,desire,vibration,sound,nonresistance,
freedom,decentofintelligenceintoheartofmatter,noninterruption
Dysfunction:
Lackofcommunication,suppressedemotions,wordsdontalignwithaction
Asanas
Openthroatandshouldersandneckandgetresponseenergetically
Organizethefoundationfirstandtherestofthevayuswillorganizeabove
Practice:
Marjariasana
LionLeap
PrasaritaPadatanasana
Withwave
WithBjzbreath
BlockwithspiralandBjz
Garudasana
Blockbtwlegs,Squat,Armsupanddown,Turnheadw/breath
RollonHeadMarmani
Prone,armscrossedunderchest
Windsheildwipers
Savasana

1119
Notes:
Practice:
BreathofJoy
Tadasana
Inhalearmsup
Forwardfoldarmsdown
Repeat,Secondtimearmscrossoverhead
Herosflow
Anjalimudralegswide
Inhalehandsoverhead
Exhalehandsdown
Interlacefingersbehind,slightbackbendinhale
Exhaleforwardfold
Inhaleturntorightinalunge
Exhalestraightenleg
Inhaleforward
Exhalebendknee
Inhaleturnstraightarmsup
ExhaleAnjalimudra
SuptaBadhakonasana

Centering:
Seatedfocusonbreath.Breathefrompelvis.Onexhalefindmoolabandha,oninhale
release.Afteraminuteortwoswitchandcontractmoolabandhaontheinhale.Focuson
thepelvisandmooladharachakra.
BalanceEnergy:
Continuingtobreathandcontractmoolabandha,buildtheenergyinthepelvis.Follow
withthefingersonanexhaletothenavel,thenthesolarplexusonthenextbreath.
Everytimebringingtheenergythrougheachchakraoutsahasrara.
SunSalutation
GazeDownwardoreasy
Movementslowandwatery
Intentionkeepitgrounded
SeatedForwardBend

GazeHoodedEyes
SoundVvvvvvvv
MovementWavey
IntentionGrounding
MoolaBandhaoninhale

UpavistaKonasana

GazeHoodedEyes
SoundVvvvvvvv
MovementWaveovereachlegthencenter
IntentionGrounding
MoolaBandhaoninhale

EasyUstrasana

GazeDownoratnose
Breatheasy,slow
Movementshortnotlonghold
IntentionGrounding,dontgofarintopose
MoolaBandhaoninhale,findgrounding

Sasangasana

Gazeatnavel
BreathVvvvvvvvvv
Movementfocusonupperbackandpittamarmas
Intentionstability
MoolaBandhaoninhale

WateryGomukhasana

GazeDownoratnose
BreathDzzzzzzzz
Movementstartfromcatcowwaveandslowlysit
Intentionworkhipsopenslowly
MoolaBandhaoninhaleandcurl

Badhakonasanatopigeonseries
45rocking,bothknees,
sides,spirals

Gazeeasy
Breathwithmovement
Movementkeepitfluid
Intentionwatery
MoolaBandhaoninhale

Ether

Asana
Gaze
Shoulders/Neck

Sound
Th

Arms/Palms

Intention
Expansion

Air

Backbend

Uplifting

Fire

Agnibalancing
Backbend
Twist

HeHeHa
HaHuHu

Muscular
effort,
Dynamic

Water

HipOpeners

Standing/
SeatedForward
Bends

Dz

Wave,
Receptivity,
Receptability

Earth

Standing

Balancing
SeatedForward
bends

Ground,
Stability

Hello,Mynameis____________________.
TheelementIneedmoreofinmybodyis_________________.
TheelementIamtryingnottoaggravateis________________.
Therefore,Ihavechosen___________________pose.
InthisposeIusemy(gaze,arms,sound,mind,etc.)in______________waybecause
__________________.
Ialwayswaitforthevipakofthepose.Iexperiencethevipakofthisposeas_________.

NadisPraniccurrentsinthesubtlebody.Asanaandpranayamaaredesignedtopurify
all72,000nadis.
ChakrasThejunctionswherethenadisintersect.
3mainNadis2alternatingforces:solarandlunarchannelsand1central.
(pittaEsq)heatingFrontbody,Inhalation,upfrontdownback
(kaphaesq)Cooling,Backbody,Exhalation,upbackdownfront
Fire:extrovertion,ambition,linear,dynamic,organized,pingala,udana
Water:Internal,receptive,creative,passive,retorative,ida,prana
Kundalinigovernsthe3pillarsofhealthcharaka
Wokenbyafirmcallfrombelowmetbyacallfromabove.
Sushumnaisgovernedbyair.Kundaliniisbalanceofallthree.
Hathaisbalancedpractice
Idacarriesprana,pingalacarriesudana
Allvayusassociatewiththeirownelement
Energymovesthroughcharkasaskundalini
&th Seatofhighestself.Allformsloseshape,allnameslosemeaning,allcells
becomeblissmolecules.Thisischoicelesspassiveawareness.
6th
Doortohigherconciousness
th
5 PranaEtherCommunicationw/outwords.Whatyouspeakbecomestruth.The
bodybecomeslight.
4thUdanaAirBridge,heartisbridgetohigherconciousness.ChakraHealing
Powers,internalintuition,soundsactivate,beyonddivision
3rdSamanaFireBrighteyes,wisdom,ESP
2ndVyanaWaterLuminousskin,wateryeyes,wavyhair,Clarivoyance
1stApanaEarthStability,groundedness,controloversexualdesire.

Practice:
SuryaNamaskar
Trikonasana
Rsideback,lookup,quickbreathtoheart,pingalathenLsidelookdown
Vira1

RsidePingala,armsup,gazeforward,quickbreathtoheart,1stthenLsideida,
armsdown,gazehooded

Practice:
Marjariasana
Bothrevbreathingandanatomicalbreath
Tadasana

HandsinAnjalimudra

Inhalearmsup
Exsquat
InRlegbacklunge
ExEquestrianPose
InArmsup
ExArmsdownpushbacktobalasana
InMarjariasana,dontextend
ExBalasana
InKneelingarmsdown
ExRlegforwardlunge
InArmsup
ExForwardbend
InRolluptostanding
ExHandsAnjalimudra
ViparitaKaraniLegsupthewallpose