Keep your mouth closed as you inhale through the
nostrils. Continue to breathe slowly in and out like this, engaging
the ujjayi breath. The Vayus
The vayus  are winds or directions of energy that govern the healthy
functioning of our body . Each asana has a particular vayu  or vayus  that are
dominant when we experience it. Each vayu  has an element associated with
it, a pattern of movement, and a specific function that it carries out. For
example, when we practice an asana that activates the core, we elicit the
qualities of digestion or conversion, which is samana vayu . When we openthe chest, we encourage oxygen absorption into the body , which is prana
vayu . The five vayus  and their qualities are:
Vayu Element Function Area of the Body
Apana Earth Elimination;
downward ﬂowFeet, legs, pelvis
Vyana Water Circulation,
distributionAll over
Samana Fire Conversion,
metabolismNavel
Prana Air Absorption,
inspirationChest and head
Udana Space Projection, upward
ﬂowThroat
The Bandhas
The Sanskrit word bandha  means to “lock.” When we perform
bandhas , we are rechanneling our energy, the way a dam may redirect the
flow of a river. We usually practice the bandhas  on breath retentions,
especially during pranayama . However , bandhas  can be used in the asanas
as well. They help us to create a dynamic state of grace that can empower
us in our everyday life. Here are the four bandhas  and their functions:
Mula bandha is the “root lock,” located at the pelvic ﬂoor
between the tailbone and the pubic bone. When we
engage mula bandha, we lift the muscles of the pelvic
ﬂoor, like an elevator, toward the navel. Mula bandha
inhibits the downward ﬂow of apana so that the upward
energy—udana—can be integrated into the body. This
helps us to feel our own presence and power in the
postures.Uddiyana bandha means to “ﬂy upward.” It is the act of
drawing the lower abdominal muscles back and up
toward the spine, usually at the bottom of the exhalation. Uddiyana bandha stimulates samana vayu, and
encourages energy to ﬂow upward to the crown,
especially during breath and meditation practices. Engaging a slight uddiyana bandha in the asana helps us
engage our core, enabling us to contain our energy,
rather than dispersing it. Jalandhara bandha means “net lock,” and it is located at
the neck and throat. When we perform jalandhara
bandha, we draw the chin gently down toward the chest. This can be done on the retention of the inhalation or
the exhalation during pranayama and meditation
practices. Jalandhara bandha allows the upward energy,
udana, to be directed back down along the central
channel of the spine. Jalandhara stimulates the
parasympathetic nerves at the brain stem, which
cultivates a sense of calm and tranquility when practiced
with the asanas. Treta bandha means “triple lock,” and it involves the
engagement of all three bandhas simultaneously. When
the downward energy of apana moves up in mula
bandha, and the upward energy of udana moves down
in jalandhara bandha, they create friction, or samana, at
the center of the spine, which helps to break our mental
patterning and false identities. Treta bandha is useful
when practicing arm balances, four-limbed poses, and
inversions, as we seek to become more compact and
buoyant. Treta bandha helps us to defy both gravity and
the limited beliefs that weigh us down.MUDRA
A mudra  is a seal or a gesture that creates a circuit of energy in the
body . Mudras  are typically performed with the hands; however , they can
also be done with the head, perineum, and through different  shapes we
create with the entire body . These gestures are powerful tools to shift our
consciousness. Two mudras  that we will explore in the asanas are ashvini
mudra  and vajroli mudra , both of which are performed in the perineum. Ashvini mudra involves engaging the anal sphincter
muscles, which we use when we are inhibiting ﬂatulence. When we perform ashvini mudra during forward bends,
it creates a natural lift in the front of the body, which
lengthens the spine and takes us out of tamas into satva
guna. Vajroli mudra works the urethral sphincter muscles,
which are the muscles we use to restrain the act of
urination. When we perform vajroli mudra during
backbends, it lifts the back of the body and takes us out
of rajas into satva guna. KRIYA
A kriya  is an act to purify our consciousness. Many types of kriya  are
used in various methodologies for varying purposes. Through breath, sound
(mantra), and visualization, we can light up our consciousness in a way that
alters our experience in our body and in the pose itself. These two kriyas  are
particularly ef fective at enhancing our vitality in the asanas:
So Hum Kriya
Through our breath, we use this kriya  to integrate the unbounded,
universal intellig ence into the physical body , making it manifest. This kriyaallows us to receive pure potential with every breath in and embody that
pure potential with every breat h out. It is replenishing, rejuve nating, and
inspiring. How-to
Visualize a line of energy from the base of the spine to the crown of the
head. This is brahma nadi, the cosmic superhighway that connects us to
infinite intelligence. As you breathe in, feel the ribs, the lungs, and the side of the body
expand. Sense an electromagn etic field of energy entering through the
crown of the head. Then observe the energy traveling down  the central
channel of the spine, to the space just in front of the sacrum, known as
kunda. As you breathe out, feel the lower belly retract. Imagine distributing
that magnetism from in front of your sacrum out into each cell of your
body , and feel your joints becoming spacious. As you breathe in, silently hear the sound so, which is the sound of pure
consciousness. When you breathe out, silently hear the sound hum, the sound of
transformation. Integrate this so hum technique with each breath, reorienting your
awareness to the subtle line of ener gy in each pose. AROHAN AWAROHAN KRIYA
Arohan awar ohan  translates to “ascending descending,” corresponding
to the two main passages in the body: the front, which is rajas , and the
back, which is tamas . It is also known as the “figure-8 breath” because of
the route  it follows in the body . When we practice arohan awar ohan , not
only are we are balancing the front and the back gates of the physical body
and, therefore, the chakras, we are also bringing coherence to the breath andour energy fields. It is a powerful action that brings us back to satva guna —
the state of pure being. How-to
On the inhalation, feel an electrical current of energy move from the
base of the spine (mula bandha ) up the front of the body , pass through the
space between the collarbones,  and continue to cross above the back of
the head, to the top fontanel (sahasrara chakra) and lower into the midd le
of the brain (ajna chakra). This creates a “half figure-8” pathway up the
front of the body . On the exhalation, the awareness moves from the middle of the brain
(ajna chakra) straight back to the C7 vertebra, which is the bump bone atthe back of the neck, down the back passage of the body , past the tailbone,
and back to the pelvic floor (mula bandha ). This creates the second half of
the figure-8 pathway down the back of the body . Be sure to trace these movemen ts of your awareness within the pacing
of your breath. If you disconnect from your breath, you disconnect from
your awareness and go outside your own healthy boundaries. Arohan
awar ohan  is a profound technique that keeps us in our own truth, connected
to our authentic self. You can integrate this kriya  into any one of the poses. Use this technique in seated meditation to lead you back to brahma nadi
and the state of pure consciousness. THE PRACTICE
Here is a list of fifty-four poses, plus the Sun Salutations, that will help
you to live in the light and build a foundation for a well-rounded,
integrated, and embodied yoga practice. The poses are divided by category ,
but you only need to choose one or two poses from each class to create an
empowered and inspiring practi ce. These postures cover all major muscle
groups in the body , but, most importantly , you strengthen your muscle of
self-study . Check in with your body every day and listen to the messages it
is sendin g you: How is your energy feeling today? What does your body
need? What will take you into a state of ease and lightness of being? Although consis tency is required to reap the benefits of this practice, it is
not always a linear process. Every day is different, so it is essen tial to focus
on your internal space and not on the results. As Patanjali stated in sutra
2.14: “Practice becomes firmly grounded when well attended to for a long
time, without break, and in all earnestness.” Let the practice be the
outcome. Once you understand the power of each asana, you can begin to
use these poses as tools to reinvent your body , resurrect your soul, and live
in the light that is your birthright. OceanofPDF .comSIMPLE STANDING POSES
The poses that fall under this category are stabilizing,
neutralizing, and highly effective for creating steadiness in
the legs, openness in the heart, and lightness in the mind. They are beneﬁcial for beginners and therapeutic for
anyone with balance issues or injuries that affect the
knees, low back, shoulders, or neck. OceanofPDF .comMOUNTAIN POSE: TADASANA
Overview:  Tadasana is the foundation for all the other poses. Like a mountain, this pose is strong and steady. This pose helps us
to embody stability through our feet and our legs. At the same
time, we are also establishing a connection to the inﬁnite
intelligence of the universe through the crown chakra. When we
understand our physical habits in Tadasana, we can see how they
play out in all the other postures and life in general. To stand in
Tadasana is to stand in our power, in our presence, in our own
sovereign self. How-to:  Come to a standing position with your feet inner-hip
distance apart and the heels behind the widest part of your feet. Now lift your toes off the ﬂoor, spread them apart, and lower them
back down. Feel as if you could suction the Earth up through the
soles of your feet so that you activate your quadriceps and lift thepelvic ﬂoor slightly. Firm your lower abdominal muscles slightly to
support your lower back and feel the side ribs expanding with your
breath. Now let your palms face forward and feel spaciousness
across your collarbones. Allow your head and neck to ﬂoat freely
on top of your spine. Benefits:  Physically, Tadasana strengthens the ankles, legs,
lower abdomen, buttocks, and back muscles. It tones the pelvic
ﬂoor and aligns the spine for proper posture. Energetically, Tadasana helps to create a balance between
steadiness and ease. It brings us into satva guna, or homeostasis. When performed correctly, Tadasana balances all the chakras, but
it is speciﬁcally helpful in balancing the ﬁrst chakra. Engage mula
bandha. Increases apana vayu. Therapeutic applications:  Relieves sciatica, helps with anxiety,
corrects poor posture, and reduces ﬂat feet. Helpful tips: Depending on the width of your hips and the
structure of your knees, you might need to move your feet a little
wider to ensure that they align with your inner hips. You can also
take a wider stance if you feel off-balance or use the wall or a chair
for support. To strengthen mula bandha, place a block or cushion
between your thighs (while standing in the posture). OceanofPDF .comUPWARD WORSHIP POSE: URDHVA HASTASANA
Overview:  Upward Worship pose is the blueprint for many of
the other chest openers that we practice in yoga. Bringing the
palms to touch, we merge the dualities of right and left. By gazing
toward the ceiling or the sky, we honor the inﬁnite intelligence that
is all around us. How-to:  From Mountain pose, inhale and lift the arms overhead,
lengthening through the side and the back of your body. Extend
through the elbows and ﬁngertips as you bring the palms together. Let your gaze lift slightly toward the thumbs, keeping the lower
abdomen engaged and the back of the neck long. Benefits: Physically, Upward Worship pose strengthens the legs,
the lower abdomen, and the upper back. It stretches the belly, the
rib cage, the chest, and the shoulders.Energetically, Upward Worship pose helps us to shift our
perspective. It is energizing and awakening, and can help elevate
our mood. It activates the ﬁrst, the fourth, and the ﬁfth chakras. Engage mula bandha and slight uddiyana bandha. Stimulates
prana vayu. Therapeutic applications:  Helps with fatigue, asthma, and
indigestion. Helpful tips: If your shoulders are tight, bring your ﬁngertips
together to touch as you gaze up. You can also keep your arms
shoulder-distance apart or slightly wider. If you have any neck
issues, keep your gaze forward and your head in a neutral position. OceanofPDF .comCHAIR POSE: UTKATASANA
Overview:  We often refer to Utkatasana as “Chair pose” when, in
fact, the actual translation of the word from Sanskrit is “Fierce
pose.” This shape teaches us how to endure challenging situations
with a sense of patience, tolerance, and curiosity, tapping into the
truly powerful nature of our being, which is required for growth
and transformation. How-to:  From Tadasana, walk the inner edges of your feet in to
touch one another. Inhale, stretch your arms up alongside your
ears, shoulder-distance apart, and extend through your ﬁngertips. As you exhale, bend your knees, and allow your sit bones, or the
lower area of your pelvis, to move back toward the wall behind
you. At the same time, lift your hip bones away from your thighs
and feel the engagement of your lower abdominal muscles. Keep
the head and neck neutral and relax your jaw.Benefits:  Physically, Chair pose strengthens the ankles, the legs,
the buttocks, the lower abdomen, the upper back, and the upper
arms. It opens the chest and shoulders. Chair pose also stimulates
the abdominal organs, the diaphragm, and the heart. Energetically, Chair pose creates a strong sense of grounding
and stability. It enables us to explore our tolerance for discomfort
and how we respond to challenging situations. It activates the ﬁrst
chakra. Engage mula bandha and slight uddiyana bandha to help lift
udana. Stimulates samana vayu. Therapeutic applications:  Helps reduce ﬂat feet; promotes the
rehabilitation of ankle and knee injuries. Helpful tips:  If your shoulders are tight, keep the arms parallel to
the ﬂoor, shoulder-distance apart. To help stabilize the legs, place
a block in between the knees. If balance is an issue, practice this
pose with your sacrum against the wall. OceanofPDF .comBLOWN PALM POSE: PARSVA URDVA HASTASANA
Overview:  Blown Palm pose is a graceful embodiment of the
palm tree, which can sway in the wind while remaining rooted at
the base. This pose teaches us how to be ﬂexible and ﬂuid, yet
steady and unwavering, to literally bend but not break. How-to:  From Mountain pose, stretch your arms overhead and
bring your palms together to touch. Interlace your last three
ﬁngers and thumb, keeping your index ﬁngers pointing straight up
toward the ceiling. As you inhale, lengthen through the side body,
and as you exhale, side-bend your torso over to your right,
pressing into your left foot. Keep your abdominal muscles
engaged to protect your lower back. Stay here and breathe,
lengthening both sides of your waist evenly. On your next inhale,
come back to center, keeping your arms overhead. As you next
exhale, side-bend to your left, pressing into your right foot. Inhaleand come back to center. On your exhale, lower both arms down
alongside the body. Benefits:  Physically, Blown Palm pose opens the outer hips. It
stretches the lower back, the waist, and the intercostal muscles
between the ribs. It also opens the shoulders and tones the
oblique abdominal muscles. Energetically, Blown Palm pose opens the ﬁrst and fourth
chakras. This pose helps to stimulate the body’s solar and lunar
energy channels, known as pingala and ida nadis, located on the
right and left sides of the body. Engage mula bandha and slight uddiyana bandha. Stimulates
prana vayu. Therapeutic applications:  Blown Palm pose helps with asthma
and upper-respiratory congestion. It relieves sciatica and scoliosis
and can reduce the effects of ﬂat feet. Helpful tips: If your shoulders are tight, hold on to the wrist of
the opposite side from the one you are leaning toward. You can
also keep one hand down alongside your body while the opposite
arm reaches up and overhead, side-bending toward the side of the
lowered arm. OceanofPDF .comSTANDING HIP OPENERS
The greatest number of postures that we see in
modern yoga fall under this category. When done
correctly, these poses can simultaneously strengthen and
stretch most of the major muscle groups in the body. These poses are most beneﬁcial in building the muscles
of the quadriceps, which helps to prevent conditions such
as lower back pain and poor posture. The standing hip
openers also teach us the qualities of balance, strength,
empowerment, and perseverance. OceanofPDF .comLOW LUNGE POSE: ANJANEYASANA
Overview:  Low Lunge is sometimes called “runner’s lunge”
because it is the same position you’ll see track runners take just
before they are about to make a sprint. Overall, this pose is a safe
and effective way to begin opening the iliopsoas muscle, which is
the muscle that connects the lower body to the upper body. The
muscle’s primary function is to enable you to bend at the hip, and
it’s an integral part of our ability to stand, walk, and run. How-to:  From Standing Forward Bend, inhale and lengthen your
chest forward, reaching toward the wall in front of you. As you
next exhale, step the left foot back toward the back edge of your
mat. Align your front knee directly over your ankle and press the
back heel straight back toward the wall behind you. Keep your
back thigh straight and strong. Draw the right hip back, so it’s even
with the left hip, and lengthen evenly through both sides of your
torso. Reach through the center of your chest and keep the back ofyour neck long. Relax the tops of your shoulders and gaze toward a
ﬁxed point in front of you. Benefits:  Physically, Low Lunge both strengthens and stretches
the quadriceps and the hip ﬂexors. It tones the lower abdominal
muscles and the muscles along the spine, and is a mild chest
opener. Energetically, Low Lunge is both grounding and releasing at
the same time. It is a simple yet profound embodiment of sthira
and sukha, which in Sanskrit mean “steadiness” and “ease.” It opens
the ﬁrst and second chakras. Engage slight treta bandha. Stimulates samana vayu. Engage
vajroli mudra to create length in the back of the body. Therapeutic applications:  Can be helpful in relieving pain from
sciatica and scoliosis, and may help with the rehabilitation of ankle
and knee injuries. Helpful tips: Lower the back knee down, either onto the mat or
onto a blanket for a deeper stretch in the psoas. Use blocks
underneath each hand to help lengthen the spine and open the
chest. OceanofPDF .comWARRIOR 1 POSE: VIRABHADRASANA 1
Overview:  As the ﬁrst of the three Warrior poses, Warrior 1 pose
invokes the qualities one needs for battle: perseverance, strength,
and commitment. In the case of the asanas, the battleground is not
on a ﬁeld, per se, but within the self. The strength we cultivate from
the Warrior poses helps us break through our own limiting patterns
to a state of freedom and transcendence. How-to:  From Low Lunge pose, place your back left heel ﬂat on
the ﬂoor, slightly left of center. Continue to root down into the back
foot as you lift your torso into an upright position, drawing your left
hip and left rib cage forward toward the front of your mat. Draw
your navel back toward your spine and raise your arms overhead,
lifting from the lower ribs toward your ﬁngertips. Bring your palms
together to touch and gaze toward the hands, keeping the back of
your neck long.Benefits:  Physically, this pose strengthens the ankles, the legs,
the arms, and the back, and stretches the Achilles tendons, the
calves, and the hip ﬂexors. It also opens the chest and the lungs. Energetically, Warrior 1 pose helps to improve balance, focus,
and concentration. It is grounding and increases the qualities of
the earth element within us. It works on the ﬁrst chakra. Engage mula bandha and slight uddiyana bandha. Stimulates
prana vayu. Engage vajroli mudra to create length in the back of
the body. Therapeutic applications:  This pose is helpful in alleviating
sciatica and lower back pain and can help ease asthma and
indigestion symptoms. Helpful tips: To allow more mobility in your pelvis, widen the
distance between your feet and make your stance slightly shorter. If balance is an issue, anchor your back heel against the wall. If
your shoulders are tight, keep the hands shoulder-distance apart
or slightly wider. OceanofPDF .comWARRIOR 2 POSE: VIRABHADRASANA 2
Overview:  Warrior 2 pose is one of the most accessible of all the
standing hip openers because it does not require too much range
in the hips. As one of the three Warrior poses, the stance of Warrior
2 pose elicits a sense of security, strength, concentration, and will. It empowers us to take up the space we are in wholeheartedly. How-to:  From Tadasana, take your feet a little wider than leg’s
distance apart. Pivot your right foot forward toward the front of
your mat; make sure the heel of the right foot aligns with the arch
of your back foot. Now pivot your back toes in slightly so that the
toes line up with the front left corner edge of your mat. Stretch
your arms out in a “T” position, bringing your hands in line with
your shoulders. Inhale, and gaze out over your right middle ﬁnger. As you exhale, bend the right knee and align it directly over the
second and third toes. Keep maintaining a subtle lift through yourpelvic ﬂoor. Relax the tops of your shoulders, soften your facial
muscles, and let your drishti, or gaze, rest over the right middle
ﬁnger. Breathe ﬂuidly in and out. Benefits:  Physically, Warrior 2 pose strengthens the ankles, the
knees, and the quadriceps. It also helps to tone the pelvic ﬂoor and
stretches the groins, the chest, the lungs, and the shoulders. Energetically, Warrior 2 pose builds endurance and patience,
increases focus and concentration, and helps with balance. It
strengthens the ﬁrst and second chakras, helping improve stability,
steadiness, and connection to the Earth. Simultaneously, it
engages and opens our centers of creativity and sexuality. Engage mula bandha and slight uddiyana bandha. Stimulates
apana vayu. Therapeutic applications:  This pose can help relieve backache
and improve the arches in the feet. It is also helpful for addressing
infertility, osteoporosis, and sciatica. Helpful tips: If balance is an issue, practice this pose with your
back against the wall. If your hips are tight, pivot the back toes in
even more, or adjust the space between the front and back foot so
that your feet are heel to heel instead of heel to arch. OceanofPDF .comREVERSE WARRIOR POSE: VIPARITA VIRABHADRASANA
Overview:  Often referred to as “peaceful warrior,” Reverse
Warrior pose brings a softer side to Warrior 2 pose. It opens the
heart and lifts the gaze toward the sky, reminding us that we can be
both strong and at peace simultaneously. How-to:  From Warrior 2 pose, spin the right palm to face the
ceiling. On an inhale, lift through your torso and slide the back arm
toward the back leg. At the same time, move the right arm up by
the right ear. Engage your lower abdominal muscles and lengthen
both sides of your waist evenly. On your next exhalation, come
back to Warrior 2 pose. Benefits:  Physically, Reverse Warrior pose helps tone the lower
abdomen and the side obliques. In addition to its strengthening
effects on the quadriceps, this pose stretches the muscles along
the lumbar spine. These are known as the “QL,” or the quadratuslumborum. Reverse Warrior pose is an excellent pose to stretch the
intercostal muscles, which help to free the breath. It opens the
shoulders and the chest muscles. Energetically, Reverse Warrior pose is stimulating because it
moves the breath up into the upper chest. It encourages inhalation
and engages the ﬁrst, second, and fourth chakras, which induces
feelings of love, compassion, and gratitude. Engage mula bandha. Stimulates prana vayu. Therapeutic applications:  This pose can help relieve backache
and improve the arches in the feet. It helps with asthma and upper-
respiratory congestion. Helpful tips: If balance is an issue, practice this pose with your
back against the wall. To alleviate stress on your quadriceps,
straighten your front leg. You can also practice this posture sitting
on a chair. OceanofPDF .comSIDE ANGLE POSE: PARSVAKONASANA
Overview:  This full-body stretch and strength-building posture
engages many of the major muscle groups, cultivating a sense of
structure and expansion at the same time. It opens both the lower
body, which represents our connection to the Earth, and the upper
body, which represents our connection to pure intelligence. How-to:  From Warrior 2 pose, inhale and reach your right arm
forward toward the front of your mat, lengthening your torso over
your front thigh. On your exhale, lower the right hand down to the
ﬂoor or place it on a block. Now spin the palm of your left hand
forward toward the front of your mat and bring the top arm
alongside your top ear. Keeping your front knee directly over your
second and third toes, begin to rotate your top ribs toward the wall
behind you, working to stack your rib cage. Breathe evenly intoyour front and back ribs. Shift your gaze up toward the top arm. Keep the same foot alignment as in Virabhadrasana 2. Benefits:  Physically, this pose strengthens the muscles of the
legs and the ankles. It opens the groins and stretches the waist, the
arms, the chest, the lower back, the intercostal muscles, and the
lungs. Energetically, Side Angle pose builds endurance and patience,
increases focus and concentration, and helps with balance. It can
help elevate your mood and combat mild depression. It works on
the ﬁrst chakra to help improve stability, steadiness, and
connection to the Earth. Engage mula bandha and slight uddiyana bandha. Stimulates
apana and udana vayu. Therapeutic applications:  Helps alleviate constipation, infertility,
sciatica, osteoporosis, and lower back pain. Helpful tips: If balance is an issue, practice this pose with your
back against the wall. To modify, rest your right forearm on your
front thigh and raise the other arm overhead. Keep the top arm in
line with your shoulder if your shoulders are tight, with ﬁngertips
pointing straight toward the ceiling. If you have any neck
discomfort, keep your gaze forward toward the wall your torso is
facing. OceanofPDF .comTRIANGLE POSE: TRIKONASANA
Overview:  It is said that the triangle is the most stable of all the
geometric shapes. It awakens us to the strong, dense power of the
Earth that we can experience through our legs. Concurrently, we
become more aware of the ﬁeld of pure potential through the
direction of the top arm. How-to:  From Tadasana, step or jump your legs wide, about a
leg’s distance apart, keeping your feet parallel. Pivot your right foot
out at a 90-degree angle so that all ﬁve toes point toward the front
of your mat. Pivot your back toes in at a 45-degree angle so that
the toes point toward the left front corner edge of your mat. Inhale
and lift your arms in a “T” position. On your exhale, bend at the
right hip and reach your right arm toward the front of your mat. Lower your right hand down, either to your right shin or onto a
block outside your right foot. Lift your left arm toward the ceiling.You can either gaze toward your top arm or, if that bothers your
neck, gaze forward toward the wall in front of you. Benefits:  Physically, this pose opens the hamstrings, the hips,
the groins, the chest, the shoulders, and the spine. It strengthens
the ankles, the calves, the abdomen, the side obliques, and the
upper back. Energetically, Trikonasana is stimulating and increases focus
and concentration. It activates the ﬁrst, second, and fourth chakras. Engage slight mula bandha to help reverse apana vayu. Engage slight jalandhara bandha to encourage energy movement
to the crown. Stimulates udana vayu. Therapeutic applications:  Helps alleviate ﬂat feet, infertility, neck
pain, osteoporosis, and sciatica. Helpful tips: If balance is an issue, practice this pose with your
back against the wall. If your hamstrings are tight, place your hand
on a block or a chair outside your front foot. If you have any neck
sensitivity, ﬁx your gaze forward or down toward your front foot. OceanofPDF .comHALF MOON POSE: ARDHA CHANDRASANA
Overview:  Like the moon, this pose teaches us about the
signiﬁcance of transition. How you enter into the pose will
determine your ability to sustain the pose. When we get distracted
or disconnected from our actions, we easily fall off-center. But
when our actions are mindful, we can move through change
without losing our connection to our innermost self. How-to:  From Triangle pose, place your left hand on your left
hip and look down at your right foot. Bend your right knee and
begin to slide your block or your hand forward about a foot. Now
drag your back foot in and start to transfer your weight fully onto
your right foot. Pause. On your inhale, begin to straighten your
right leg and lift your left leg off the ﬂoor, pressing through the
heel of the left foot as if you were pushing it into a wall, so that the
leg is straight and strong. Stack your left rib cage on top of yourright rib cage. Your left shoulder should align with the top of your
right shoulder. Once you feel steady, you can extend your left arm
toward the ceiling and let your gaze follow. Benefits:  Physically, this pose strengthens the ankles, the thighs,
the buttocks, the abdomen, and the spine. It stretches the groins,
the hamstrings and the calves, the shoulders, the chest, and the
spine. Energetically, Half Moon pose improves balance, focus,
concentration, and coordination. It activates the ﬁrst, second, and
sixth chakras. Engage slight mula bandha and uddiyana bandha to help lift
apana vayu. Engage slight jalandhara bandha to encourage energy
movement to the crown. Stimulates prana and udana vayu. Therapeutic applications:  Can relieve lower back pain when
practiced against the wall, especially for pregnant women in their
second and third trimester. Helpful tips: If balance is an issue, practice this pose with your
back against the wall. You can also start with the top hand on the
top hip and keep your gaze down toward the ﬂoor to maintain
steadiness. If your hamstrings are tight, place a block underneath
your bottom hand. As you did in the Triangle pose, ﬁx your gaze
forward or down toward the front foot if you have any neck
sensitivity. OceanofPDF .comLIZARD POSE: UTTHAN PRISTHANA
Overview:  Lizard pose is one of the most effective poses to
open the hips. By targeting the three main muscles of the hips—the
hip ﬂexors, the gluteal muscles, and the groins—it facilitates a
profound release of the whole pelvic region on both a physical and
an energetic level. This pose helps us to move through our
emotions with compassion and courage. How-to:  From Low Lunge, lower your back knee down onto the
ﬂoor or onto a blanket for support. Walk your right foot toward
the right edge of your mat and point the toes out slightly toward
the corner. Be sure to keep the right knee directly over the right
ankle. Place your hands on the inside of the right foot. Either stay
here or lower your elbows to the ﬂoor for a deeper stretch. You can
keep the back knee down for a more passive stretch or lift the back
knee off the ﬂoor for a more active version of the pose. Benefits:  Physically, this pose opens the quadriceps, the hip
ﬂexors, the hamstrings, the groins, and the gluteal muscles. Itstrengthens the quadriceps and the lower abdominal muscles. It
also helps to open the shoulders and the chest. Energetically, Lizard pose promotes our ability to be ﬂexible—
not just in our bodies but in our lives. This pose works on the
second chakra, which is the element of water, and water governs
our polarities. It is responsible for our ability to be ﬂuid in life and
to “go with the ﬂow,” so this shape opens that part of our
consciousness. The hips also tend to hold a lot of unprocessed
emotions; therefore, Lizard pose helps to release memories,
feelings, and beliefs that get lodged in this area and that keep us
from recognizing our essential nature. Engage mula bandha to help reverse apana vayu. Engage
vajroli mudra. Stimulates vyana vayu. Therapeutic applications:  Can help relieve lower back pain,
increase fertility, and alleviate menstrual discomfort. Lizard pose is
also helpful for women who are pregnant. Helpful tips: Keep the back knee on the ﬂoor for a more
receptive version of this pose. If your hips are tight, place a block
underneath each forearm, so you maintain space in the chest and
shoulders. OceanofPDF .comGARLAND POSE: MALASANA
Overview:  This hip opener can either be restful or highly
challenging depending on your anatomy. The pose gets its name
from the small round gems that make up a mala, a sacred string of
beads used for chanting or praying in India. Creating this shape
with our own body reminds us that asana is its own form of prayer. How-to:  From Mountain pose, take your legs as wide as your
mat or slightly wider than the distance of your hips. Bend at your
knees and begin to lower your sit bones down toward the ﬂoor. If
your heels start to lift off the ﬂoor, pause and breathe there. Bring
your palms together to touch. If your knees are completely bent,
take your elbows to your inner thighs to help open the hips and
press the palms of your hands ﬁrmly together to help broaden
across the sternum.Benefits:  Physically, Garland pose stretches the Achilles tendon,
the groins, the gluteal muscles, and the torso. It also helps to open
the chest and shoulders. Energetically, Garland pose activates the ﬁrst and second
chakras and can be speciﬁcally helpful in stimulating sexual
energy. Engage a slight mula bandha to help balance that downward
energy with an upward lift of the spine. There is a slight jalandhara
bandha to keep the energy line from base to midbrain. Garland
pose helps facilitate the movement of apana to ease elimination. Therapeutic applications:  Aids in digestion, relieves lower back
pain, and is excellent for pregnant women to help with childbirth. Helpful tips: If your ankle ﬂexion is limited, place a folded
blanket underneath your heels. If your knees cannot come into full
ﬂexion, place a block or two blocks underneath your sit bones. Place a block or a thick book between the palms to help broaden
across the collarbones and draw the shoulder blades toward one
another. If you have any knee or hip injuries, try this pose on your
back with your hips close to a wall, your knees bent, your legs wide
apart, and your feet pressing into the wall. OceanofPDF .comSTANDING FORWARD BENDS
Standing forward bends are extremely useful both for
increasing our physical range and decreasing our mental
chatter. Anatomically, they open the hamstring muscles,
which are the group of muscles responsible for much of
our daily activities, such as walking, running, and climbing
stairs. Energetically, the backs of the legs are where we
store our unconscious patterning, the limiting beliefs and
false narratives that we acquire from a very young age. Forward bends also encourage a deep sense of calm and
letting go by gently lifting the diaphragm and facilitating
the exhalation. Lastly, standing forward bends are a great
lesson in the law of least effort. The more you soften in
almost all these postures, the easier it is to come into the
pose. OceanofPDF .comWIDE-LEGGED FORWARD BEND, VARIATION A: PRASARITA
PADDOTTANASANA
Overview:  Wide-Legged Forward Bend A is an accessible yet
profound way to stretch the hamstrings and maintain a sense of
balance at your base. The symmetry and wide stance of the legs
make this pose friendlier for those with tight hamstrings. How-to:  From Mountain pose, step or jump your legs wide to
about a leg’s distance apart. Keep all ten toes pointing forward and
align the outer edges of your feet with the edges of the mat. Place
your hands on your hips. Firm your quadriceps by suctioning the
ﬂoor up through the soles of your feet. Inhale and lift your sternum
toward the ceiling, keeping your lower belly engaged. As you
exhale, hinge at your hips, and lower the torso down toward the
ﬂoor. If your hands reach the mat, walk the ﬁngertips back to line
up with the toe tips. Spread your ﬁngers wide and place the palms
of the hands ﬂat on the ﬂoor. Bend your elbows straight back
toward the wall behind you and allow the crown of the head tomove toward the mat. If the hands don’t touch the ﬂoor, place a
block underneath each hand. Benefits:  Physically, this pose stretches the hamstrings and the
back. It strengthens the ankles and the front of the legs. It creates
traction through the spine and can help to release the neck. It also
stimulates the digestive process by directing circulation to the
abdominal organs. Energetically, Wide-Legged Forward Bend A helps unlock the
unconscious, limiting beliefs stored in the backs of the legs. It
helps relieve anxiety and frees up the exhalation, encouraging a
sense of letting go. This pose can also shift our mental outlook,
and it works on the ﬁrst, sixth, and seventh chakras. Engage uddiyana and jalandhara bandha to facilitate the
movement of energy up to the crown. Engage ashvini mudra to
create length in the spine. Stimulates apana vayu. Therapeutic applications:  Helps to relieve mild headaches and
fatigue, and can alleviate mild backache. Helpful tips: If your hamstrings are tight and your hands don’t
reach the ﬂoor, you can either place your hands on a chair or on
blocks directly underneath your shoulders. For a more restorative
option, place a bolster or a block underneath your forehead. Reach
your arms out toward the wall opposite you, supporting yourself
on your ﬁngertips and releasing your chest toward the ﬂoor. Variation:  For the added beneﬁt of opening the shoulders, try
this same posture with your ﬁngers interlaced behind you at the
small of your back. Draw your shoulder blades in toward one
another and press the palms of your hands together. Inhale and lift
your sternum toward the ceiling, keeping your lower belly
engaged. As you exhale, hinge at your hips, and lower the torso
toward the ﬂoor, lifting your arms away from your lower back. If
your shoulders are tight, use a strap in between the hands instead
of interlacing the ﬁngers.OceanofPDF .comHALF-FORWARD BEND POSE: ARDHA UTTANASANA
Overview:  Often referred to as “Prepare pose,” this asana
“prepares” us to step back to Plank, jump back to Low Push-Up,
and fold forward over the legs with a long spine and an open
heart. How-to:  From intense stretch pose, inhale and slide your
ﬁngertips onto the ﬂoor, directly underneath your shoulders, and
reach the center of the chest forward. Gaze forward to the front
edge of your mat. Release the shoulder blades down, away from
the ears, and keep the back of your neck long. Benefits:  Physically, Half-Forward Bend pose strengthens the
legs, the abdominal muscles, the muscles along the spine, and the
back of the neck. It stretches the hamstrings and opens the chest
and shoulders.Energetically, this pose increases focus. It works on the ﬁrst and
third chakras, cultivating both strength and ﬂexibility at the same
time. Engage mula bandha and jalandhara bandha. Engage ashvini
mudra to lengthen the spine. Stimulates udana vayu. Therapeutic applications:  Helps relieve lower back pain and
hamstring injuries, and it’s useful for pregnant practitioners. Helpful tip: If your hamstrings are tight, either bend your knees
or place a block underneath each hand. OceanofPDF .comINTENSE STRETCH POSE: UTTANASANA
Overview:  Intense Stretch pose is true to its name; it is a pose
that is an intense release for the entire back of the body. This pose
is usually offered as part of a more extensive sequence of postures,
as in Sun Salutations. When it is held for long periods of time, it
creates a profound sense of release in the physical, mental, and
energetic layers of your being. How-to:  From Mountain pose, place your hands on your hips. Inhale and lift your sternum toward the ceiling, keeping your lower
belly engaged. As you exhale, hinge at your hips, and lower the
torso down toward the ﬂoor. If your hands do not reach the ﬂoor,
bend your knees, or place blocks underneath each hand. Benefits:  Physically, Intense Stretch pose stretches the calves,
the hamstrings, the hips, and the back. It strengthens the ankles
and the quadriceps. The pose helps to create traction in the spine.Intense Stretch pose stimulates the digestive process by directing
circulation to the abdominal organs. It also acts as a mild inversion,
bringing blood to the brain and oxygenating your body’s cells. Energetically, Intense Stretch pose facilitates a sense of letting
go by lifting the diaphragm up, which encourages the exhalation. It
opens the back gates of all chakras, pacifying their rajasic qualities
and increasing tamas—the quality of inertia. Uttanasana is also
energetically cooling and can help us to see things from a new
perspective. Engage mula, uddiyana, and jalandhara bandha to facilitate the
movement of energy up to the crown. Engage ashvini mudra to
create length in the spine. Stimulates apana vayu. Therapeutic applications:  Intense Stretch pose is helpful for
people with osteoporosis and sinusitis. It alleviates anxiety, fatigue,
and headaches. Helpful tips: Bend your knees or use blocks underneath each
hand if your hamstrings are tight. Hold on to the opposite forearm
with each hand and let your head and neck release toward the
ﬂoor to make this pose more energetically passive. OceanofPDF .comSUN SALUTATION VARIATIONS
The Sun Salutation is a full-body warm-up and prayer
to the sun. By practicing Sun Salute variations, we practice
the art of vinyasa, which involves linking each breath with
movement. We invigorate the body by initiating each
posture from breath, build cardiovascular endurance,
increase our ﬂuidity, and create a moving meditation to
anchor our mind. OceanofPDF .comSUN BREATH: SURYA PRANA
Overview:  The Sun Breath series is a helpful place to begin
learning Sun Salutations for the ﬁrst time. It facilitates the beneﬁts
of connecting breath and movement without putting any strain on
the joints. It is safe for anyone with wrist or shoulder injuries or
those who want to moderately build heat in the body without too
much intensity. How-to:  From Tadasana, follow each step, one breath per
movement. Inhale: Upward Worship pose
Exhale: Intense Stretch pose
Inhale: Half-Forward Bend pose
Exhale: Intense Stretch pose
Inhale: Upward Worship poseExhale: Mountain pose
Benefits:  Physically, the Sun Breath series opens the shoulders,
the chest cavity, and the hamstrings. It strengthens the muscles
along the spine as well as the lower abdomen. Energetically, this series is energizing, stimulating, and
uplifting. It works on all the chakras and balances opposing forces,
such as moving up and moving down, breathing in and breathing
out, opening the front and opening the back of the body, which
also opens each chakra’s front and rear gates. Engage vajroli mudra for Urdva Hastasana; ashvini mudra for
Uttanasana and Ardha Uttanasana. Refer to individual poses for
bandhas. Stimulates vyana vayu. Therapeutic applications:  The Sun Breath series can help reduce
anxiety and restlessness. Helpful tips: Place a block underneath each hand for the
forward bends. Bend the knees if you have any lower back issues. If
the shoulders are tight, keep the hands shoulder-distance apart in
Upward Worship pose. OceanofPDF .comSUN SALUTATION A: SURYA NAMASKAR AOverview:  There are traditionally eleven poses linked together
that make up the Sun Salutation A sequence. The series is a full-
body warm-up that works on the dualities of right and left, up and
down, inhalation and exhalation, strength and ﬂexibility, and
expansion and contraction. Through the practice of Sun
Salutations, we invoke the qualities of the sun that are within us all:
heat, radiance, energy, light, and magnetism. How-to:  From Mountain pose, follow each step, using one
breath per movement:
Inhale: Upward Worship pose
Exhale: Intense Stretch pose
Inhale: Half-Forward Bend pose
Exhale: Low Push-Up pose
Inhale: Upward-Facing Dog pose
Exhale: Downward-Facing Dog pose
Inhale: Gaze up to your hands
Exhale: Step or jump your feet to your hands
Inhale: Half-Forward Bend pose
Exhale: Intense Stretch pose
Inhale: Upward Worship pose
Exhale: Mountain pose
Benefits:  Physically, Sun Salutation A aids in cardiovascular
health by increasing blood ﬂow throughout the body. Like the Sun
Breath, this sequence of postures is energizing, awakening, and
heat building. It strengthens the muscles in the legs, the abdomen,
the upper body, and the back. It also opens the hamstrings, the
quadriceps, the upper back, and the chest. Energetically, Sun Salutation A enables us to embody the
qualities of the sun: warmth, energy, radiance and tejas, the
magnetism that is created by the essence of ﬁre. It works on all thechakras, especially the third and fourth chakras. There is a
harmonizing effect that comes from stretching and strengthening
the muscles and opening the front and back of the body, bringing
us into satva guna. When done rhythmically on the breath, Sun
Salutation A can induce the beneﬁts of a moving meditation, which
include slowing down the mind, slowing down the brain waves,
and calming restlessness or agitation. Engage vajroli mudra for urdva hastasana and Urdva Mukha
Svanasana; ashvini mudra for Uttanasana, Ardha Uttanasana, and
Adho Mukha Svanasana. Refer to individual poses for bandhas. Engage mula bandha when jumping forward or backward. Works
on samana and vyana vayu. Therapeutic applications:  Sun Salutation A can help lower blood
sugar levels, balance the hormones, and aid in countering obesity. Helpful tips: Since this series involves many poses linked
together, it could be useful to take pauses in between each
posture if you are new to the practice. If the hips sink in Plank pose
or Low Push-Up pose, lower the knees to the ﬂoor to support the
lower belly and maintain a long spine. If you have any wrist or
lower back sensitivity, practice Baby Cobra pose (see this page)
instead of Upward-Facing Dog. Try practicing up to ﬁve series in a
row to build endurance. OceanofPDF .comSTANDING TWISTS
Twisting postures have the unique ability to bring us up
against our own limitations. They teach us how to ﬁnd
freedom in challenging circumstances and recruit the
breath as a form of leverage. Since twists work on the third
chakra, they aid in the digestion of our food, and the
processing of thoughts and emotions. In addition to
being detoxifying, twists facilitate a long and healthy
spine. OceanofPDF .comTWISTING CHAIR POSE: PARIVRITTA UTKATASANA
Overview:  This dynamic, heat-building pose teaches us how to
stay rooted and ﬂuid simultaneously. How-to:  From Chair pose, bring your palms together, touching,
at the center of your chest. Breathe in and lift your sternum away
from your pelvis. Breathe out and twist to the right, hooking your
left upper arm to your outer right thigh. As you inhale, lengthen
your spine and as you exhale, rotate around the axis of your spine. Keep your shoulder blades moving away from your ears and
broaden across your collarbones. Benefits:  Physically, Twisting Chair pose strengthens the ankles,
the quadriceps, the buttocks, and the abdomen. It tones the
digestive organs and the kidneys, facilitating the detoxiﬁcation
process. Spinal rotation compresses the intervertebral discs, whichexpand like a sponge when coming out of the twist. As a result,
Twisting Chair pose helps to lengthen the spine. Energetically, Twisting Chair pose activates the ﬁrst and third
chakras, stimulating heat, transformation, and empowerment while
also offering the beneﬁts of stability and structure. This pose
increases agni, the digestive ﬁre responsible for converting matter
into waste. It also increases tapas, the quality of heat that creates
discipline, patience, and ultimate transformation. Engage mula bandha and uddiyana bandha. Increases samana
vayu. Therapeutic applications:  Great for alleviating scoliosis, restless
mind, and sluggish metabolism. Helpful tips:  If you feel restricted in the twist, place the left hand
to the outside of the right thigh. Move your right hand onto the
sacrum, allowing the twist to happen in the middle of the spine. Place a block in between the thighs to keep the knees aligned. Not
indicated for pregnant women. OceanofPDF .comTWISTING SIDE ANGLE POSE: PARIVRITTA PARSVAKONASANA
Overview:  This pose teaches the qualities of perseverance,
patience, groundedness, and ﬂexibility all at the same time. It can
be a great introductory pose for learning the actions of twists in a
step-by-step process. How-to:  From Low Lunge, inhale and lift the arms overhead. On
the exhale, lengthen your torso over the front thigh, keeping your
arms by the ears. Bring your palms together to touch at the center
of the chest. Rotate your left upper arm to the outside of the right
outer thigh. As you breathe in, lift the sternum, and as you breathe
out, rotate around the axis of the spine, keeping your back thigh
straight and strong. Benefits:  Physically, Twisting Side Angle pose strengthens the
ankles, the quadriceps, the buttocks, and the abdomen. It also
stretches the quadriceps, the hip ﬂexors, and the gluteal muscles.It helps to improve balance. See Twisting Chair pose (this page) for
the digestive and spinal beneﬁts of this pose. The energetic beneﬁts of this posture are very similar to those
of Twisting Chair pose: It activates the ﬁrst and third chakras,
stimulating heat, transformation, and empowerment while also
offering the beneﬁts of stability and structure. Engage mula bandha and uddiyana bandha. Increases samana
vayu. Therapeutic applications:  Great for alleviating the discomfort of
scoliosis by twisting away from the contracted side of the body. Focuses a distracted mind and stimulates a sluggish metabolism. Helpful tips: If balance is an issue or you are not quite ready to
practice this posture in its full expression, keep the back knee on
the ﬂoor as you come into the twist. For a deeper expression of this
pose, extend the bottom hand down toward the ﬂoor or place it on
a block. Extend the top arm toward the ceiling. Not indicated for
pregnant women. OceanofPDF .comTWISTING TRIANGLE POSE: PARIVRITTA TRIKONASANA
Overview:  The Twisting Triangle pose is a multipurpose pose
because it targets so many different areas of the body. It teaches us
how to remain committed to the process while surrendering the
results. This concept is known in Sanskrit as abhyasa and vairagya
(sutra 1.13–1.14). How-to:  From Mountain pose, step your left foot back about
3 feet behind you. Keep a centerline between the front and back
foot so that your feet are not on a “tightrope.” Place the right hand
on your right hip and extend the left arm up by the left ear,
pointing the ﬁngertips toward the ceiling. Inhale, and lengthen the
spine. As you exhale, bend at your hips and extend your left arm
over the front leg, lowering the left hand to the outside of your
right foot. Rotate your right rib cage on top of your left rib cageand stack your right shoulder on top of your left shoulder, shifting
your gaze toward the extended top arm. Benefits:  Physically, Twisting Triangle pose opens the
hamstrings, the hips, and the shoulders. It strengthens the
abdomen and the upper back. See Twisting Chair pose (this page)
for the digestive and spinal beneﬁts. Energetically, Twisting Triangle pose activates the ﬁrst and third
chakras. It simultaneously releases the unconscious beliefs that get
lodged in the backs of the legs and develops the heat necessary to
break them down. In addition to the heat-building beneﬁts
generated by the other standing twists, this pose creates a sense of
balance and release at the same time. Engage mula bandha and uddiyana bandha. Increases samana
vayu. Therapeutic applications:  See Twisting Side Angle pose (this
page). Helpful tips: If your hamstrings are tight, place a block
underneath the bottom hand. If your shoulders are tight, place the
top hand on the sacrum instead of extending it toward the ceiling. If you feel restricted in the twist, place the block on the inside of
the front foot instead of on the outside. OceanofPDF .comBALANCING POSES
Standing on one leg requires not only focus and
concentration but also patience and humility. The ancient
rishis practiced standing on one leg as a way to build
tapas, the austerity that helps us break through the mind’s
limitations. It is hard for us to plan our day or think about
something that happened in the past when we are
standing on one leg. In addition to learning how to be in
the “now,” balancing poses offer us the gift of
humbleness, learning how to be with our own frustration
when things don’t always work out as planned. OceanofPDF .comTREE POSE: VRIKSHASANA
Overview:  Tree pose is a simple yet powerful pose that trains us
to get out of our minds and into the present moment. Just like its
namesake, Tree pose teaches us how to root and rise at the same
time. It empowers us to stay connected to one point of focus even
if we’re surrounded by distraction and chaos. How-to:  From Mountain pose, gaze on a point a little bit in front
of you, preferably at something not moving. Shift your weight over
to the left foot and lift the right heel off the ﬂoor. Keep drawing
your outer left hip in toward the midline as you lift the right foot off
the ﬂoor, and rotate your right thighbone open toward the right. Place your right foot to the inside of the left thigh. Bring your palms
to touch at the center of the chest or lift your arms overhead in a
“V” shape.Benefits:  Physically, Tree pose strengthens the ankles, the
knees, and the thighs, and tones the pelvic ﬂoor. It opens the inner
and outer hips and helps to lengthen the spine. Energetically, Tree pose increases focus and concentration. It
works on the ﬁrst and sixth chakras, enabling us to get grounded in
the legs and feet while developing drishti, focusing the gaze or
direction of our eyes on a single point. Because our eyes reﬂect the
activity of the mind, a steady gaze allows us to steady the mind. Tree pose can also help reduce anxiety or restlessness. Engage mula bandha. Stimulates apana vayu. Therapeutic applications:  Helps with ﬂat feet, osteoporosis, and
anxiety. Can help alleviate the pain of sciatica. Helpful tips: If your balance is precarious, start by placing the
right foot either on the ankle or shin, avoiding the knee. You can
also try this pose next to a wall or behind a chair to help maintain
your balance. OceanofPDF .comLORD OF THE DANCER POSE: NATARAJASANA
Overview:  Nataraj is another name for Shiva, the deity of
destruction. This pose symbolizes the cosmic dance of Shiva, who
is the archetype of universal intelligence. Just as there is a dance of
life and creativity, there is a dance of renunciation and letting go. When we honor that dance of destruction, we can consciously
create anew. How-to:  From Mountain pose, shift your weight onto your left
foot and bend your right leg straight back behind you. Take hold of
the right foot or ankle with the right hand and extend your left arm
straight out in front of you. Keep your eyes focused on one point as
you begin to press your right foot into your right hand and your
right hand into your right foot, lifting the foot away from your right
buttock. Keep directing your right inner thigh toward the wallbehind you as your lift your leg away from your body. Stay here
and breathe for as long as you comfortably can. Benefits:  Physically, this posture stretches the hip ﬂexors, the
quadriceps, the chest, and the shoulders. It strengthens the ankles,
the knees, and the thighs, and helps tone the lower abdominal
muscles. This pose helps to improve balance and posture. Energetically, Lord of the Dancer pose builds focus and
concentration. It stretches the intercostal muscles, which serve to
free up the breath. This pose also works on the ﬁrst and fourth
chakras, generating stability and fostering a sense of connection
and emotional sensitivity. Stimulates prana vayu. Therapeutic applications:  Aids in digestion and relieves the pain
of ﬂat feet. Helpful tips: To help with balance, use a wall or a chair to
support the extended arm. If your quadriceps are tight, stay in an
upright position and keep the foot of the bent leg closer to the
buttocks. OceanofPDF .comEXTENDED HAND TO BIG TOE POSE: UTTHITA HASTA
PADANGUSTASANA
Overview:  Although the traditional version of this pose is not
recommended for beginners, there are many different versions of
the pose you can adapt to your own level. Like any situation in life,
if we get too far ahead of ourselves in this pose, we will get thrown
off balance. By maintaining a slow and steady pace, we can stay
present to the quiet, still space within and be guided by it. How-to:  From Mountain pose, shift your weight over to the left
foot and draw your right knee in toward your chest. Grab hold of
the right big toe with the ﬁrst two ﬁngers of the right hand (“yogic
toe lock”) and plug the right arm bone into the shoulder socket. Keep your right hip level with the left hip. Place your left hand on
your left hip and keep your eyes steady on one point as you begin
to extend the right leg forward, away from your right hip. Press intothe ball of the right foot and spread the toes. Stay here or extend
the left arm overhead. If you feel steady here, you can make the
second variation by rolling the right thigh open to the right and
extending the left arm out to the left. Benefits:  Physically, this pose strengthens the ankles, the knees,
the quadriceps, the hip ﬂexors, the abdomen, and the back. It
opens the hamstrings and groins. It helps to improve balance. Energetically, Extended Hand to Big Toe pose builds focus and
concentration. It teaches the qualities of sthira and sukha, or
“steadiness” and “ease,” as referenced in the Yoga Sutras of
Patanjali (sutra 2.46). It works on the ﬁrst, second, and sixth
chakras. Engage mula bandha to reverse apana and increase udana
vayu. Therapeutic applications:  Helps with ﬂat feet, reduces anxiety,
and relieves lower back pain. Helpful tips: If your hamstrings are tight, use a strap or a towel
to wrap around the sole of the foot of the extended leg. You can
also rest your foot on a chair, at hip height or slightly lower, to help
with balance or tight hamstrings. For a more dynamic experience
in the extended leg and to create more spaciousness in the pelvis,
place the extended leg’s foot on the wall at hip height and press all
four corners of the foot into the wall. OceanofPDF .comWARRIOR 3: VIRABHADRASANA 3
Overview:  This Warrior pose is the most complex of the three. A
great level of commitment and perseverance is required to sustain
this pose, leaving us with the fruits of inner strength, will, and
resilience. How-to:  From Warrior 1 pose, lengthen your torso forward over
your front right leg and come onto the ball of the back foot. Transfer your weight completely onto your right foot as you lift the
left foot off the ﬂoor, eventually bringing the foot in line with the
pelvis. Press the sole of the left foot back toward the wall behind
you. Angle the center of the chest forward toward the wall in front
of you. Keep your hips level. Extend your arms out in front of you
or to the side in a “T” position. Benefits:  Physically, this pose strengthens the ankles, the knees,
the quadriceps, the abdomen, and the back. It also strengthens the
upper body. Energetically, Warrior 3 pose improves focus, concentration,
will, and determination. It increases tapas and works on the ﬁrst,
third, and sixth chakras. Engage mula, uddiyana, and slight jalandhara bandha. Stimulates samana vayu. Therapeutic applications:  This pose helps with ﬂat feet, reduces
anxiety, and improves posture. It can also be helpful in reducing
lower back pain. Helpful tips: If your hamstrings are tight or balance is an issue,
place a block under each hand, directly underneath each shoulder. To help align and activate the back leg, place the foot on a wall or
rest it on a chair at hip height. OceanofPDF .comEAGLE POSE: GARUDASANA
Overview:  Although the Sanskrit meaning of this pose is
translated as “eagle” in English, the garuda is a mythical, bird-like
creature, the mount or vehicle (vahana) of Lord Vishnu, the
archetype of sustainability. This pose teaches us about our ability
to sustain and remain grounded in times of challenge or adversity. How-to:  From Chair pose, bring your hands to your hips and
shift your weight over the left foot, extending the right leg out to
the side. Keep your eyes steady on one point as you cross the right
leg over the left leg, either resting the right foot against the left leg
or hooking it around the left ankle. Stretch your arms wide in a “T”
position and then bend your right elbow in so that your face is in
line with your right palm. Now wrap the left arm underneath the
right elbow. Then bring the backs of the hands to touch or the
palms to touch. Stay here or begin to fold forward at your hips.Move your elbows in front of your knees and allow your shoulder
blades to move away from one another. To come out of this pose,
continue to hug your inner thighs toward one another, engage
your lower abdomen, and use your gaze to help you to lift back up
to an upright position. Benefits:  Physically, Eagle pose strengthens the ankles, the
calves, the knees, the quadriceps, the inner thighs, and the
abdomen. It stretches the gluteal muscles, the shoulders, and the
muscles between the shoulder blades, known as the rhomboids. Energetically, this pose improves focus, concentration, will, and
perseverance. It increases agni and works on the ﬁrst, third, fourth,
and sixth chakras, and it opens the back gate of all the chakras
when we practice the forward bend variation. Engage mula, uddiyana, and jalandhara bandha. Stimulates
samana vayu.Therapeutic applications:  Helps with ﬂat feet and sciatica,
reduces lower back pain, alleviates asthma and congestion in the
lungs, and aids digestion. Helpful tips: Depending on the anatomy of your body, you may
or may not be able to hook the standing foot. As an alternative,
rest the right foot on a block underneath the toes. If your shoulders
are tight, hold on to a towel in between your hands. You can also
try this pose with your seat against a wall to help with any
balancing issues. OceanofPDF .comFOUR-LIMBED POSES
As bipeds, we are not accustomed to spending much
time on our hands and knees or our hands and feet, but
there are signiﬁcant beneﬁts to reorienting our
relationship to the ﬂoor. This group of poses evokes the
playfulness of our inner child and the stealth of our
quadruped ancestors while also providing lower back
relief. OceanofPDF .comCOW POSE: BITILASANA
Overview:  This gentle and therapeutic stretch is beneﬁcial for
most people, especially those who are pregnant or suffering from
lower back pain. It taps into a sense of playfulness and ease. Usually, this posture is done in tandem with Cat pose (see this
page). How-to:  From hands and knees, align your wrists under your
shoulders and your knees under your hips. Spread your ﬁngers
comfortably wide and press into the pads of your hands. As you
inhale, reach the center of your chest forward, lifting your gaze and
your sit bones up. Keep your shoulder blades away from your ears
and the back of your neck long. Benefits:  Physically, Cow pose strengthens the muscles along
the spine and the lower abdominal muscles. It stretches the wrists
and strengthens the hands, the forearms, and the upper body. Itadds mobility to the spine and gently stretches the torso and the
front of the neck. Energetically, this pose activates the inhalation, which is
inspiring and energizing. It stimulates the fourth chakra and opens
the whole front of the body, encouraging a sense of extroversion
and connection to others. Engage slight mula bandha to reverse the ﬂow of apana;
increases prana vayu. Engage vajroli mudra to create length in the
back of the body. Therapeutic applications:  Excellent for pregnant women to help
create space in the belly and relieve lower back discomfort; helps
with mild scoliosis, corrects poor posture (kyphosis), and stimulates
the liver and kidneys. Helpful tips: This pose is usually done in tandem with Cat pose
(see this page), which creates a gentle and ﬂuid moving
meditation. Cow pose is an excellent introduction to vinyasa, or
conscious movement on the breath. If your kneecaps are sensitive,
place a folded blanket under your knees. If you have any wrist
sensitivity, try this on your forearms or with a wedge underneath
your hands.
Living_In_The_Light_by_Deepak_Chopra.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        Keep your mouth closed as you inhale through the
nostrils. Continue to breathe slowly in and out like this, engaging
the ujjayi breath. The Vayus
The vayus  are winds or directions of energy that govern the healthy
functioning of our body. Each asana has a particular vayu  or vayus  that are
dominant when we experience it. Each vayu  has an element associated with
it, a pattern of movement, and a specific function that it carries out. For
example, when we practice an asana that activates the core, we elicit the
qualities of digestion or conversion, which is samana vayu. When we openthe chest, we encourage oxygen absorption into the body, which is prana
vayu. The five vayus  and their qualities are:
Vayu Element Function Area of the Body
Apana Earth Elimination;
downward ﬂowFeet, legs, pelvis
Vyana Water Circulation,
distributionAll over
Samana Fire Conversion,
metabolismNavel
Prana Air Absorption,
inspirationChest and head
Udana Space Projection, upward
ﬂowThroat
The Bandhas
The Sanskrit word bandha  means to “lock. ” When we perform
bandhas, we are rechanneling our energy, the way a dam may redirect the
flow of a river. We usually practice the bandhas  on breath retentions,
especially during pranayama. However, bandhas  can be used in the asanas
as well. They help us to create a dynamic state of grace that can empower
us in our everyday life. Here are the four bandhas  and their functions:
Mula bandha is the “root lock,” located at the pelvic ﬂoor
between the tailbone and the pubic bone. When we
engage mula bandha, we lift the muscles of the pelvic
ﬂoor, like an elevator, toward the navel. Mula bandha
inhibits the downward ﬂow of apana so that the upward
energy—udana—can be integrated into the body. This
helps us to feel our own presence and power in the
postures. Uddiyana bandha means to “ﬂy upward. ” It is the act of
drawing the lower abdominal muscles back and up
toward the spine, usually at the bottom of the exhalation. Uddiyana bandha stimulates samana vayu, and
encourages energy to ﬂow upward to the crown,
especially during breath and meditation practices. Engaging a slight uddiyana bandha in the asana helps us
engage our core, enabling us to contain our energy,
rather than dispersing it. Jalandhara bandha means “net lock,” and it is located at
the neck and throat. When we perform jalandhara
bandha, we draw the chin gently down toward the chest. This can be done on the retention of the inhalation or
the exhalation during pranayama and meditation
practices. Jalandhara bandha allows the upward energy,
udana, to be directed back down along the central
channel of the spine. Jalandhara stimulates the
parasympathetic nerves at the brain stem, which
cultivates a sense of calm and tranquility when practiced
with the asanas. Treta bandha means “triple lock,” and it involves the
engagement of all three bandhas simultaneously. When
the downward energy of apana moves up in mula
bandha, and the upward energy of udana moves down
in jalandhara bandha, they create friction, or samana, at
the center of the spine, which helps to break our mental
patterning and false identities. Treta bandha is useful
when practicing arm balances, four-limbed poses, and
inversions, as we seek to become more compact and
buoyant. Treta bandha helps us to defy both gravity and
the limited beliefs that weigh us down. MUDRA
A mudra  is a seal or a gesture that creates a circuit of energy in the
body. Mudras  are typically performed with the hands; however, they can
also be done with the head, perineum, and through different  shapes we
create with the entire body. These gestures are powerful tools to shift our
consciousness. Two mudras  that we will explore in the asanas are ashvini
mudra  and vajroli mudra, both of which are performed in the perineum. Ashvini mudra involves engaging the anal sphincter
muscles, which we use when we are inhibiting ﬂatulence. When we perform ashvini mudra during forward bends,
it creates a natural lift in the front of the body, which
lengthens the spine and takes us out of tamas into satva
guna. Vajroli mudra works the urethral sphincter muscles,
which are the muscles we use to restrain the act of
urination. When we perform vajroli mudra during
backbends, it lifts the back of the body and takes us out
of rajas into satva guna. KRIYA
A kriya  is an act to purify our consciousness. Many types of kriya  are
used in various methodologies for varying purposes. Through breath, sound
(mantra), and visualization, we can light up our consciousness in a way that
alters our experience in our body and in the pose itself. These two kriyas  are
particularly ef fective at enhancing our vitality in the asanas:
So Hum Kriya
Through our breath, we use this kriya  to integrate the unbounded,
universal intellig ence into the physical body, making it manifest. This kriyaallows us to receive pure potential with every breath in and embody that
pure potential with every breat h out. It is replenishing, rejuve nating, and
inspiring. How-to
Visualize a line of energy from the base of the spine to the crown of the
head. This is brahma nadi, the cosmic superhighway that connects us to
infinite intelligence. As you breathe in, feel the ribs, the lungs, and the side of the body
expand. Sense an electromagn etic field of energy entering through the
crown of the head. Then observe the energy traveling down  the central
channel of the spine, to the space just in front of the sacrum, known as
kunda. As you breathe out, feel the lower belly retract. Imagine distributing
that magnetism from in front of your sacrum out into each cell of your
body, and feel your joints becoming spacious. As you breathe in, silently hear the sound so, which is the sound of pure
consciousness. When you breathe out, silently hear the sound hum, the sound of
transformation. Integrate this so hum technique with each breath, reorienting your
awareness to the subtle line of ener gy in each pose. AROHAN AWAROHAN KRIYA
Arohan awar ohan  translates to “ascending descending,” corresponding
to the two main passages in the body: the front, which is rajas, and the
back, which is tamas. It is also known as the “figure-8 breath” because of
the route  it follows in the body. When we practice arohan awar ohan, not
only are we are balancing the front and the back gates of the physical body
and, therefore, the chakras, we are also bringing coherence to the breath andour energy fields. It is a powerful action that brings us back to satva guna —
the state of pure being. How-to
On the inhalation, feel an electrical current of energy move from the
base of the spine (mula bandha ) up the front of the body, pass through the
space between the collarbones,  and continue to cross above the back of
the head, to the top fontanel (sahasrara chakra) and lower into the midd le
of the brain (ajna chakra). This creates a “half figure-8” pathway up the
front of the body. On the exhalation, the awareness moves from the middle of the brain
(ajna chakra) straight back to the C7 vertebra, which is the bump bone atthe back of the neck, down the back passage of the body, past the tailbone,
and back to the pelvic floor (mula bandha ). This creates the second half of
the figure-8 pathway down the back of the body. Be sure to trace these movemen ts of your awareness within the pacing
of your breath. If you disconnect from your breath, you disconnect from
your awareness and go outside your own healthy boundaries. Arohan
awar ohan  is a profound technique that keeps us in our own truth, connected
to our authentic self. You can integrate this kriya  into any one of the poses. Use this technique in seated meditation to lead you back to brahma nadi
and the state of pure consciousness. THE PRACTICE
Here is a list of fifty-four poses, plus the Sun Salutations, that will help
you to live in the light and build a foundation for a well-rounded,
integrated, and embodied yoga practice. The poses are divided by category,
but you only need to choose one or two poses from each class to create an
empowered and inspiring practi ce. These postures cover all major muscle
groups in the body, but, most importantly, you strengthen your muscle of
self-study. Check in with your body every day and listen to the messages it
is sendin g you: How is your energy feeling today. What does your body
need. What will take you into a state of ease and lightness of being. Although consis tency is required to reap the benefits of this practice, it is
not always a linear process. Every day is different, so it is essen tial to focus
on your internal space and not on the results. As Patanjali stated in sutra
2. 14: “Practice becomes firmly grounded when well attended to for a long
time, without break, and in all earnestness. ” Let the practice be the
outcome. Once you understand the power of each asana, you can begin to
use these poses as tools to reinvent your body, resurrect your soul, and live
in the light that is your birthright. OceanofPDF. comSIMPLE STANDING POSES
The poses that fall under this category are stabilizing,
neutralizing, and highly effective for creating steadiness in
the legs, openness in the heart, and lightness in the mind. They are beneﬁcial for beginners and therapeutic for
anyone with balance issues or injuries that affect the
knees, low back, shoulders, or neck.
To activate the qualities of digestion or conversion (samana vayu).
What is the purpose of engaging the ujjayi breath?
Each asana has a particular vayu or vayus that are dominant when we experience it.
What is the role of the vayus in the practice of asanas?
The bandhas help us to create a dynamic state of grace, empowering us in our everyday life.
What is the purpose of the bandhas in yoga practice?
Mula bandha inhibits the downward flow of apana so that the upward energy (udana) can be integrated into the body.
What is the primary function of the Mula bandha in certain poses?
This kriya helps to balance the front and back gates of the physical body and our energy fields, bringing coherence to the breath and our energy fields, and it brings us back to the state of pure being.
What is the purpose of the Arohan Awarohan Kriya?