Atma yoga 1.0 - Beginner's set

Atma Yoga 1.0

An ideal yoga set for everyone
interested in exploring yoga.
Atma Yoga 1.0 gives yoga
newcomers a safe and powerful
yoga experience.

Atma yoga 1.0 emphasizes highly
effective breathing technology
and easy body movements
that work for a range of body
types. (Focus on coring up and
stretching the spine.)

Overview POses
(1 hour class)
Kapäla-bhäté breathing
intrOductiOn
invOcatiOn
1. açväsana – horse
POses
2. u t t h i t a - ü r d h v a - p a ç c i m o t a n ä s a n a – j a c k k n i fe
systematic relaxatiOn
3. a d h o - m u k h a - p a ç c i m o t a n ä s a n a – fo r w a r d b e n d
meditatiOn
4. paravritti-utkaöäsana – fierce twist bend
call Outs
5. p a r a v r i t t i - h a s t a - u t t ä n ä s a n a – ro t a t i n g h a n d s t re t c h
Prasadam
6. paravritti vérabhadräsana – twisting war rior
7. prasärita-padottänäsana – wide-stance-flat-hands
8. p r a s ä r i t a - u t t a n - p a d o t t ä n ä s a n a – a n k l e - g r a b - fo re h e a d - f l o o r
9. sukha-utthita-hasta-padäìguñöhäsana – heel-flo or-toe-grab
10 . yudhäsana – fighter
11. marjariasana – cat-cow
12 . adho-mukha-svanasana – downward dog

F l o o r sequence - 2:1 breathing
1. dandäsana – staff pose
2. p ü r v a t a n ä s a n a – re ve r s e p l a n k
3. suptadandäsana – supine staff
4. double knee pull
5. suptapavana-muktasana – single knee pull
6. suptakap otasana – sleeping pigeon
7. suptärdhamatsyendräsana – lying spinal twist
8. setu-bandha-sar väìgäsana – bridge
9. ätma yoga çiväsana mudra

IntroductIon (What you say at the beginning.) corIng up
“Thank you for coming to Atma Yoga 1.0 - this yoga class was  is the key to not hurting yourself in yoga, by learning to move
designed to make the experience of yoga accessible to people from a stable core, a solid foundation.
who might still be new to Yoga. At the same time there is plenty
of opportunity to explore your developing capacity for a yoga
experience.  is the basis for improving the spine (a straight spine is the
foundation for controlling the mind). It will correct most
Today’s class is simple, but at the same time it pushes the people’s posture.
boundaries between body, mind and spirit. This class is for much
more than improving your relationship with your body. Today  (will shift the flow of energy, moving it upward.)
you can step into the world of yoga psychology.

The unique pranayama we practice in the first half and the yogic Four steps/stages/components:
mind training of the floor exercises during the second half have
a direct and deep healing influence on your nervous system and
your mind. 1. Internal rotation of your thighs/the hips (using the
adductors).
If you are brand new or unsure of your limits please pace yourself -
you will learn more and progress further if you proceed slowly. w Pelvis tips forward, tailbone comes up, increasing the
lordosis – the small natural curve of the lumbar region.
Now please join me in chanting the opening invocation1.
2. Pull/push the tailbone down toward the floor.
InvocatIon (while maintaining the internal rotation)
(while sitting down)
w Correcting the position of your pelvis, and
Recite invocation three times: straightening the spine. Creating a pelvic restraint.

oà namo bhagavate väsudeväya 3. Pull up the pelvic floor.
(i.e. the bottom of the body where the legs meet, the muscles you
“From the first note of creation I offer my respects to the source of pull up when you want to restraint passing water).
pure consciousness.”
w Lengthens your waist.
Omkara has been described as the seed of deliverance from the material
world. By chanting the name Vasudeva one can achieve all the good 4. Pull the navel slightly inwards.
results of austerity, penances, and charity.
Atma yoga 1.0 is an ideal yoga set for everyone interested in exploring
We should be careful to understand that this dvädaçäkñara-mantra yoga. Atma Yoga 1.0 gives yoga newcomers a safe and powerful yoga
(twelve-syllable mantra) does not indicate anything formless. experience.
Atma yoga 1.0 emphasizes highly effective breathing technology and
easy body movements that work for a range of body types. Focus on
coring up, stretching the spine, and breathing.
1 The act or process of petitioning for help or support: a prayer of entreaty.

POses
1. Horse pose (açväsana)
 Standing at the top of your yoga mat.

 Spread legs out widely,
a bit more than shoulder width wide
(feet outside yoga mat).

 Bring awareness to the feet (“feet awareness”):
contact with the earth, feeling of weight.
Bring heel up and out, scoop the floor,
spread out the toes.

 Pull up the quadriceps.

w Strengthening the pose and the knees.

 Bend the knees slightly.

 Core up (see above)
 Sholders should hang down naturally.

 Pull up from the crown of the head.

w Chin parallell with the floor.

 Do 9 diaphragmatic breathing with attention
[kapäla-bhäté, “shining skull”]
(i.e. forced emission of breath [expulsion], passive inhalation) Benefits
* Encourages diaphragmatic breathing
* Strengthens the knees and thighs
w The more dramatic breathing Contraindications
the greater the experience. * Knee injuries
•
 Tadasana

2. Jack knife
[utthita-ürdhva-paçcimotanäsana]
utthita-, risen, raised up [arms]
ürdhva-, rising, erect; upwards, hold up
paçcima-, being behind, posterior; western
utana-, woven; made, composed
uttana-, intense stretch

 Put toes and heels together. Benefits

* Jack-knife strengthens the low back, builds
core body strength, and lengthens the spine.
 Core up
Contraindication

 Raise the arms sideways. * Recent or chronic injury to the hips, back or
shoulders


 Keep sholders down.

 Bend at the hip till you’re parallell with the floor, without losing the curve; remain cored up.

 Do 9 diaphragmatic breathing with attention [kapäla-bhäté].

Variation

 Arms back > easier

 Arms forward > more difficult

3. Forward Bend
[adho-mukha-paçcimotanäsana]
Benefits

* Calms the brain and helps relieve
w extending the spine stress and mild depression
* Stretches the spine, shoulders,
hamstrings
* Stimulates the liver, kidneys,
 Downward facing, forward bending (posterior bend) ovaries, and uterus
* Improves digestion
* Helps relieve the symptoms of
menopause and menstrual discom-

 Arms behind legs. fort
* Therapeutic for high blood pres-
sure, infertility, insomnia, and
sinusitis

 Bend the knees (slightly). Contraindications/Cautions

* Asthma
* Diarrhea

 Pull the navel towards the thighs, face towards legs.
* Back injury


4. Fierce Twist Bend Benefits

[utkaöäsana]
* Calms the brain and helps relieve
stress and mild depression
* Stimulates the liver and kidneys
* Stretches the hamstrings, calves,
and hips
* Strengthens the thighs and knees
utkaöa-, difficult, “fierce” * Improves digestion
menopause

 Bring the hands in praëämäsana. * Reduces fatigue and anxiety
* Relieves headache and insomnia
* Therapeutic for asthma, high blood
pressure, infertility, osteoporosis,
 Twist to the right (with praëämäsana), and sinusitis

bringing the left elbow to the the right knee. Contraindications/Cautions

* Headache
* Insomnia
 Look up. * Low blood pressure


 Switch side and repeat. (Inhale up, exhale down.)

5. Rotating Hand Stretch
[p a r av r i t t i - h a s t a - u t t ä n ä s a n a ]
Benefits

paravrtti-, twisting or revolving * Calms the brain and helps relieve
uttäna-, stretched out * Stimulates the liver and kidneys
* Stretches the hamstrings, calves, and
hips

 (From utkaöäsana.) * Strengthens the thighs and knees
* Helps relieve the symptoms of meno-
pause
 Knees bent. (If you can, slowly straighten the legs). * Reduces fatigue and anxiety
* Relieves headache and insomnia
* Therapeutic for asthma, high blood
pressure, infertility, osteoporosis, and
 Stretch out the arms vertically. (“Hold/embrace the planet”) sinusitis

Contraindications/Cautions

 Look up with the eyes. * Back injury: Do this pose with bent
knees,

 Switch side and repeat.
Transition

 Come back to the centre, bring the arms down.
Core up, come up into tadäsana.

 Step back to the end of your mat.

6. Twisting Warrior I in praëämäsana
[paravritti vérabhadräsana]
vérabhadra-, a distinguished hero

 Step back deep with the right foot, bring hands into praëämäsana.
 With the left foot forward, pointing to the front,
the right foot at an approximately 45 degrees angle.
Upper body pointing forward, hips parallell with the front of the room.

 Lunge forward with the right knee above the right ankle.
 Core up. Keep the spine straight.
 Push down the rear heel.

Benefits

 Twist to the right, bringing left elbow to the left knee. * Stretches the chest and lungs, shoulders
and neck, belly, groins (psoas)
* Strengthens the shoulders and arms, and
the muscles of the back
* Strengthens and stretches the thighs,
 Do 9 diaphragmatic breathing with attention [kapäla-bhäté]. calves, and ankles


* High blood pressure

 Switch side and repeat (right elbow to the right knee) * Heart problems
* Students with shoulder problems should
keep their raised arms parallel (or
slightly wider than parallel) to each other.
* Students with neck problems should keep

Transition their head in a neutral position and not
look up at the hands.

 Step forward, (inhale) arms up and (exhale) arms coming down.

 Inhale, step back with opposite (right) leg into Warrior 1.

 Repeat Twisting warrior I.

 Step forward, arms up (inhale) and out (exhale),
and step into tadasana.

7 Wide Stance Flat Hands
.
[prasärita-padottänäsana]
prasärita-, extended, held forth (praså-, to move forwards)
pada-, foot
uttäna-, stretched out, spread out; open
Benefits
 Step out wide. * Strengthens and stretches
the inner and back legs and
the spine
 Core up. * Tones the abdominal organs
* Calms the brain
* Relieves mild backache
 Bring hands abode the head.
Contraindications
 Bend at the hips. * Lower-back problems: Avoid
the full forward bend

 Bring the hands to the floor (maintain lordosis).

Note! If your hands doesn’t reach the floor,
use blocks instead of bending the knees or the back..


8. Ankle Grab Forehead Floor
[prasärita-uttan-padottänäsana]
prasärita-, extended, outstretched, held forth
uttan-, intense (?)
 Reach back with your arms, and grab behind legs.
 Pull with your hands,
bringing your forehead closer to the floor. (In this pose it is ok
to create a compression in the back of the neck.)

 Keep cored up.
Benefits
Transition
* Strengthens and stretches
 Core up, come up flat back. Bring feet together into tadäsana. the inner and back legs and
the spine
* Tones the abdominal

9. Heel Floor Toe Grab
organs
* Calms the brain
* Relieves mild backache

Contraindications

[sukha-utthita-hasta-padäìguñöhäsana] * Lower-back problems:
Avoid the full forward bend

sukha-, easy
padäìguñöha-, the toe of the feet
 Core up
Benefits

 Inhale, step back with your left foot, come up on the heel of the * Strengthens and stretches

right, and bring the arms up. the legs
* Stretches the hips and spine,
* Relieves mild back pain,


* Stimulates the abdominal
Right foot forward, only the heel on the ground, toes pulling back. organs,
* Improves sense of balance

 Keep the legs and the spine straight. Contraindications

* Back or spine injury.

 Bend forward at the hip, grab the toe (variations: knee, etc.). Also avoid this pose if you have:

* Low blood pressure

 Kapäla-bhäté - 9 inhalations and exhalations * Migraine
* Diarrhea
* Headache

 Bring the navel in towards the thigh.
* Insomnia

Transition
 Core up, come up.
 Step forward, switch: step back with the opposite leg, repeat.
 Step forward.

10. Fighter Pose [yudhäsana]
Benefits

* Stretches the chest and
lungs, shoulders and neck,
belly, groins (psoa).
 Step far back with the right leg, keeping left foot pointing to the front, * Strengthens the shoulders
and arms, and the muscles of
left feet with an approximately 45 degree angle. the back.
* Strengthens and stretches
the thighs, calves, and an-

 Extend left arm, bring right arm back by the waist, make fists. kles.


 Upper body pointing forward, hips parallell with the front of the room. * High blood pressure
* Heart problems

 Lunge even deeper over the left leg.
 Bring the straightened back leg closer and closer to the floor,
deepening the lunge.

 Keep the spine straight.
 Kapäla-bhäté - 9 inhalations and exhalations.
Transition

 Come up and step forward into tadäsana. Drop down the hands.
 Step back with opposite leg, repeat Fighter pose.
 Step forward and back to the end of your mat.

11. Cat-cow
Cow pose’s benefits Cat pose’s benefits

* Pose stretches the middle to * Stretches the mid-
low back and hips dle to upper back

[marjariasana]
* Lengthens the spine and shoulders.
* Stimulates the kidneys and
adrenal glands Contraindications

Contradictions * Recent or chronic
back pain or injury

 Come down onto all 4’s. * Recent or
chronic
back pain
or injury

 Hips/tailbone above knees, shoulders above hands.

 Big inhalation: head up,
back of the head to meet the tailbone.

 Exhalation: forehead comes in to meet the pelvis.

 Repeat 10 times, turbo style. (intense breating – in and out.)

12. Downward Dog [adho-mukha-çvanäsana]
 Lift your tailbone as high as you can with knees bent, feet on the ground.

 Press head and chest through shoulders.

 Gradually straigthen the legs.
Try to get tailbone to touch the ceiling.

 Kapäla-bhäté - 9 inhalations and
exhalations (Note! Last time.)

Transition

 Come back down on all 4’s, sit on heels,
lift your self up and bring your legs
through your arms into “staff pose.”

Benefits

* Calms the brain and helps relieve stress
and mild depression
* Energizes the body
* Stretches the shoulders, hamstrings,
calves, arches, and hands
* Strengthens the arms and legs
* Helps relieve the symptoms of meno-
pause
* Relieves menstrual discomfort when
done with head supported
* Helps prevent osteoporosis
* Relieves headache, insomnia, back
pain, and fatigue
* Therapeutic for high blood pressure,
asthma, flat feet, sciatica, sinusitis

Contradictions

* Carpal tunnel syndrome
* Diarrhea
* Pregnancy: Do not do this pose late-
term.
* High blood pressure or headache: Sup-
port your head on a bolster or block, ears
level between the arms

13. Staff Pose [daëòäsana]
danda-, staff: like a stick

 Bring arms back by the hips, slide through your arms into a seated
pose, stretch legs out in front of you.

Note! This is the beginning of the floor (relaxing) sequence. Slow, deep (2:1)
breathing, diaphragmatically. Exhalation at least twice as long as the inhalation.
(optionall you can add ujjaya breath to the exhale)

 Toes pulled back.

 Core up.
Benefits
 Hands on the floor, near the hips.
* Strengthens abdominal
 Chest open, pointing forward. muscles and hip joints

Contraindications
* Back and hip injuries
 Breath 2:1

14. Reverse Plank [pürvatanäsana]
pürva-, the front

 Place hands behind, lift pelvis up.

 Press the whole body against an imaginary plane of glass in a straight line.

 Breath 2:1 (at this point you can begin leading students into a “Himalayan
awareness” of the pose.)

Transition

 Come back into dandäsana.

Benefits

* Inclined plane tones and
strengthens the whole body (es-
pecially core body strength) and
opens the chest.

Contraindication

* Recent or chronic injury to the
legs, hips, neck, arms or shoul-
ders.

15. Supine Staff Pose 16. Double Knee Pull
[suptadandäsana]  Bring both knees to the chest.

supta-, laid down to sleep; sleeping  Grab each knee with one hand, and pull them
into the respective shoulder.
 Core up.
 Keep head, neck & shoulders relaxed.
 Gradually lie flat on your back, as the legs go straight up in
the air; body in perfect 90 degrees angle.  Breath 2:1 (feel the resistance (or muscular
tension) inhale deep, ujjaya exhale slowly)
 Toes pulled towards the face, heels touching the ceiling.
Transition
 Breath 2:1 (bring your awareness into the difficulty and
choose to feel the experience and breathe into it.  Bring down and stretch the legs.
Transition directly into “Double Knee Pull”
Benefits
Benefits
* Releases tension on the hamstring
muscles and massages inner organ
* Creates a strong abdominal
region

17. Single Knee Pull 18. Sleeping pigeon
[supta-pavana-muktäsana]  Bend the knees, placing both feet flat on the
floor.
 Draw the right knee to the right shoulder, using both
hands for leverage.  Put right ankle on the left knee.

 Pull the toes of the left foot towards you.  Reach through and grab below left knee with
both hands, pull back slowly.
 Press back of left knee to the floor.
 Keep head, neck and shoulders relaxed on the
 Keep shoulders and neck relaxed on the floor. mat.

 Breath 2:1  Breath 2:1

 Switch and repeat with the other leg.  Switch and repeat. Benefits

* Lengthens the hamstrings
Benefits Transition
Contraindications
* Releases the tension on the hamstring-
muscles by flexing the knee  Stretch out the legs. * Knee-injuries

19. Lying Spinal Twist
[suptärdhamatsyendräsana]
ardha-, half

 Draw right knee up.
 With left hand holding right knee, slowly twist to the left side (you can
hook right foot behind left knee).
Benefits

* Knee down twist, stretches the back  Stretch your right arm out.
muscles
* Realigns and lengthens the spine
* Hydrates the spinal disks.
 Keep the neck straight, slowly twist your head to look at the right hand.
Contraindication  Breath 2:1
* Recent or chronic injury to the knees,
hips or back.  Straighten your legs, and bring the left knee up and repeat.

20. Bridge pose
[setu-bandha-sarväìgäsana]
setu-, bridge
bandha-, configuration or position of the body
sarväìga-, all parts of the body; complete
Benefits

 Bend the knees, * Bridge pose builds core and
placing both feet flat on the floor. lower body strength, lengthens and
strengthens the spine, energizes the
body, and stimulates the endocrine
 Keep hands on the floor. and nervous systems.
* Stretches the chest, neck, and spine
* Calms the brain and helps alleviate
 Raise your pelvis into the air. * Stimulates abdominal organs,
lungs, and thyroid
* Rejuvenates tired legs
 Breath 2:1 * Improves digestion
menopause
* Relieves menstrual discomfort
Variations when done supported
* Reduces anxiety, fatigue, back-
ache, headache, and insomnia
 Grab your ankles with your hands, * Therapeutic for asthma, high Contraindications
blood pressure, osteoporosis, and
or clasp hands underneath pelvis. sinusitis * Recent or chronic injury to the knees, shoulders or back.

21. ätma yoga çiväsana mudrä
 Lie down on your back.

 Arms 8 inches away from the body, all fingernails touching the floor.

 Toes pulling towards the head. Feet should be hips width apart.

 Eyes open fixed at the ceiling.

 21 Kapäla-bhäté breaths.

Surrender to the experience of weight in your feet
Surrender to the experience of weight in your knees
Surrender to the experience of weight in your pelvis
Surrender to the experience of weight in your navel
Surrender to the experience of weight in your heart space
Surrender to the experience of weight at the pit of your throat
Surrender to the experience of weight at the center between the eyebrows

Notice the weight of your whole body and experience the sensation of
weight as if you were feeling it for the first time... allow the surrender to
heal your unconscious

Breathe into that sensation...

Systematic Relaxation And allow your exhalation to be a complete act of surrender... surrender
to gravity... surrender to the experience of weight...

Only your breath and the sensation of weight remain.
 çiväsana with closed eyes.
Make a decision that you are developing a powerful and intimate
Become aware of your body as it lies in contact with the floor. relationship with your breath.

Notice the floor and the earth beneath and her perfect ability to support Now with me inhale into a deep sense of peace,
you completely. Exhale and say to yourself “I surrender”

Notice the weight of your own body and become aware of the experience (Turning back to you) bring your awareness to the breath and feel the
of weight. sensation of breath as it enters and exits the body.

Experience the sensation of gravity and weight as if you were feeling it (Let the music play for a bit, then tell them to, “inhale deeply...exhale
for the first time. slowly...)

 Bring knees to the chest
 Gently swing side to side
[jhulanäsana].
 Gently rock back and forth
[lurhakanäsana]. meditatiOn
 Core up, weight, breath...
 Recite invocation three times: oà namo bhagavate väsudeväya.

call Outs [prema-dhväëé]
(Note! Short version.)

Three “Jayas” and a “Haribol”.

 Jaya Oà Viñë u p ad a Paramah aàsa Parivr ä ja k ä c ä r ya A ñ ö o t t a ra -
çata Ç ré Ç rémad B h ak tived an ta Swami P ra b hu p ä da k i jaya !
 A n an ta koöi vai ñë ava- vå n d a k i jaya !
 Samavetä b h ak ta- vå n d a k i jaya !
 G aura- p remän an de h ari - ha ri b o l !

Prasadam

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