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The Conference Pass gives you continued access to all workshops and practices—anywhere and anytime that you want.

Not only do Conference Pass holders get ongoing access to all of the conference content, you also get special interviews with every presenter

on topics such as how to make yoga classes more accessible and inclusive, the benefits and challenges of practicing a single style of yoga

vs. a more eclectic approach, tips for new teachers, and a lot more!

YOGA TEACHERS EARN

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Julie Gudmestad Retrain Your Hamstrings for Better Backbends: Anatomy and Practice

We hear a lot about stretching the hamstrings in yoga, especially in the context of forward bends.

The focus of this workshop is looking at the hamstrings as they contract—in the context of backbends. ● What job do the hamstrings do? ● Focusing on backbends instead of forward bends● Addressing in relation to the knees and lower back pain.● The importance of balanced sequencing—many sequences involve lots of hamstring stretching, less

hamstring strengthening.● As a result,overtimewecandevelophamstringsthatarereasonablyflexible,butvery weak.● This can contribute to many problems, such as hamstring strain and postural problems.● Why integration and strength are important.

Anatomy and key actions of hamstrings.● Actions at hip and knee.

○ Hip flexion:when you bring your thigh closer to your torso.○ Hip extension:bringing the femur in line with the torso. ○ Knee flexion:when the lower leg comes closer to the thigh. ○ Knee extension:when the legs straighten. ○ Hamstrings are considered to be hip extensors and knee flexors.○ Exploring from supine poses.

● Teachers, don’t assume that students know where the hamstrings are.● The hamstrings fill up the back of the thigh, originate at the sit bones.● Three muscles.

○ Biceps femoris:on the outer thigh; has a long tendon that comes down behind the back of the knee and wraps around and attaches below the knee on the lower leg.

○ Semitendinosus and semimembranosusinnerhamstrings:innersideofthethigh;theyhavelong tendons that cross the inner knee and attach below the knee on the shin bone.

● When the hamstrings contract.○ Action at knee:to flex/bend the knee.○ Action at hip:to extend the hip, lifting the weight of the leg against gravity.

Hip extension is helped out by the gluteus maximus a big muscle in the back of the buttocks that is the firstmuscle you’ll see if you remove theskin.Itsfiberscomediagonallyacrossthebackofthebuttockstoattachon the outer femur and the iliotibial band the connective tissue that goes down the leg.

● Hip extension is also helped out by adductor magnus biggest, bulkiest of the adductors.● Hamstrings, glute max, and adductor magnus all assist in hip extension; they all contract when we

extend the hip.● Poses to extend the hip:salabhasana locust pose, )dhanurasana( bow pose, virabhadrasana III, war-

rior III.

Common problems with backbends.● The outer hamstrings—biceps femoris—are also an external rotator of the hip.● Glute max is also a strong external rotator.



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● The two inner hamstrings semitendinosus and semimembranosus and adductor magnus are inter-nal rotators.

● Ideally, when we extend the hip, we want a neutral leg.● The problem is that when we extend the hips and the leg externally rotates, this can contribute to

sacroiliac joint compression and compression up into the lumbar spine, which are common com-plaints in backbends.

● Want to engage the hip extensors without going into external rotation.● Most people in Western societies that Julie has encountered are strong in glute max and outer ham-

strings and relatively week in/have trouble engaging inner hamstrings and adductors.● Ergo, when they extend legs in a prone position, they will automatically turn out, causing the but-

tocks to clench. This is why clear instruction is needed.● Creating a new pattern of extension.

○ Starting by cuing a neutral leg early with beginners.○ Importantcuetostartwith:Liftfromtheinnerthigh/knee/calfsothatthere’sanaspectoflift

from the inner leg, which cancels out the tendency to lift from the outer.○ Engages internal rotators—biceps femoris and gluteus maximus will help, but the external

rotation is cancelled out, and we get pure hip extension.

The effects of the hip flexors.● Tightness in the hip flexors can affect the tendency to externally rotate in backbends.● Action:pull femur toward torso when they contract.● Of particular concern:psoas and iliacus iliopsoas.

○ Psoas originates at lumbar spine.○ Iliacus originates on the inner surface of the pelvis.○ Both come down, cross just laterally to the pubic bone and cross at the upper, inner femur

the lesser trochanter.○ They function together.○ If you let them contract fully, they flex the hip and also externally rotate because they pull the

lesser trochanter forward as they contract also abducts a little bit.○ If iliopsoas is tight, will try to hold the femur in that position—a little bit of flexion,abduction,

and external rotation.○ If we try to extend, it may try to “save itself” by going into external rotation.

● It’s an imbalance of tight hip flexors and relatively weak hamstrings.● Before we get too far into backbending actions, Julie recommends doing a little hip flexor stretch first.● Importance of stretching hip flexors in a sedentary society.● Runners, lunge.

○ Have the front knee over the front ankle, and the front thigh parallel to the floor.○ Actively extend your back hip. ○ Lift inner thigh and inner knee more strongly—just to the point of neutral—to help counter the

tendency of the hip flexors,which is to try to externally rotate.○ Option to practice with back heel pressing into wall.○ Variations for balance challenges block, chair.

Posterior tilt of pelvis. ○ Thehipflexorstryingto"cheat,"bringingthebackfoot across.○ Challenge:keepinglegsneutralwhengoingintohipextensionandnotautomaticallygoing

into external rotation.


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Engaging the hamstrings in half and full salabhasana. ● A classic pose for strengthening the hamstrings. ● Julie often gives to those with overstretched hamstrings.● Opposite arm/leg variation—good for beginners.● Remember useful cue:Lift from the inner thigh/knee.● Imagine a string attached to the inner thigh—string lifting leg—and reach out through the four

corners of the feet.● Lift the opposite arm and the nose. Once you observe that you’re able to control the rotation, you

can try the whole pose.● When you lift both legs, glute max will really want to take over; keeping neutral legs can be very

challenging. ● Extend out through inner legs/inner feet.● Can build up endurance, holding 10 seconds, building up to, 30, and can do a couple of reps. ● Good strengthening for whole hamstrings.

Bridge pose supported.● Great for increasing strength and awareness of the leg actions we need for backbends to integrate

awareness in your neurological computer.● Easy to feel that legs are where we want them to be, especially with props and variations. ● Good for finding the proper leg actions for eventually doing urdhva dhanurasana upward bow pose.

Variation with block:block high, tall, long way is ideal for these actions, but some may feel that hav-ing the block the other way is more supportive for their SI joints—it may feel better for some with the block across the SI joints.

● Make sure that feet aren’t automatically turned out.● Want to feel hamstrings engaging as you try to lift up the tailbone end of the sacrum—rolling up

toward top of sacrum instead of tailbone. ● Creating more space in lumbar spine.● If there’s not enough hamstring engagement, you’re not going to be able to control the tilt of the

pelvis as much.● Rolling up toward sacrum is going to take pressure off of the lumbar spine and help the hamstrings

engage and do their job. ● The importance of where weight is on the feet.● When inner heel and big toe are down, inner hamstrings have to engage.● Block options.● Option for blanket under shoulders:head off blanket, will take some of the bend out of the neck and

will also raise shoulders in relation to the height of the block, making the block a little lower.

Active bridge.● When feet turn out in active hip extension, knee is getting twisted.

○ Compression on outer knee, overstretching inner knee; either or both can cause knee pain.○ If biceps femoris the outer hamstring is doing too much, it’s literally pulling on the shin—the

tibia and fibula—turning the leg out, which may contribute to or cause knee problems. ● Tricks.

○ Block between feet, inner heel, or inner ankle and big toe touching, knowledge by feeling: big toes touch, you know feet are neutral and parallel.

○ Block between knees.○ Block between feet and knees.


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● Remember:adductormagnusisaninternalrotatoralongwithsemitendinosusandsemimembrano-sus; by squeezing the block, we’re forcing them to engage.

Leg actions for bridge.● Start with lift, tailbone only, hamstrings engaged.

○ Julie has observed that most people tend to lift more than their tailbone when this is cued.● Keeping block between knees or between your feet may be helpful to make adductor magnus work.● If you can engage hamstrings, the hamstrings will pull up on the sit bones and that’s what lifts the

tailbone.● Start by lifting only the tailbone to lengthen the lumbar, then roll up so the back of the sacrum comes

up but the lumbar spine is down.● Now the hamstrings contact even more to pull up.● Checkthatthereisstillweightintheinnerfeet,andthekneesarestillinlinewiththehips:thatthey

haven’t gone wide.● Then roll up one vertebrae at a time one pearl at a time.● Half bridge:straight line from knees-hips-shoulders.● Lower down one vertebrae at a time, let go of tailbone last.● Repeat.

Bridge. ● Palms up is good for beginners, helps to open chest.● Lift further, into the mid-back thoracic spine.● Backs of the shoulder blades are off the floor.● Legs continue to work hard.● May want to walk feet back to get maximum lift.

Variations● Spend plenty of time on the foundational pieces to prep for more challenging variations

like urdhva dhanurasana and eka pada rajakapotasana one-legged king pigeon pose; foundational elements are key.

● From bridge, walk feet in back a little more, coming onto the tops of the shoulders, lifting mid-back up. When you walk your feet further back, you can lift up even more, but watch that shins don’t angle back. Sometimes the quads and the hamstrings need to work harder and coordinate their actions.

● Julie demonstrates an assist to counteract this.○ If you don’t have someone to assist you, you can wrap a belt just above the ankles, across

the bottoms of the shins, and pull back on the straps.● If you’re working toward deeper backbends, start simple and practice several half bridges before

you come up further. You can go deeper with each repetition. ● As you get stronger with this, you can do eka pada, lifting one leg and standing on one leg.● Of course, taking one foot off the floor puts even more weight on the leg that’s weight bearing—the

hamstrings and quads will get much stronger this way.● Simple variation—come up and lift foot just a couple of inches away from the floor.● If you separate a couple of fingers and put them on each side of the heel, as you roll your arms out

to open your chest you’re also pulling the heels out a little bit, which counters that external rotation tendency.

● Then bend elbows and lift your hands up to take weight out of hands—do not support your butt with your hands.


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● Lift one foot just a couple of inches, then the other.○ It’s very challenging to keep pelvis level; the non-weight-bearing side wants to drop.

● For full version, bring one knee toward your chet, lift the pelvis up, extend your leg.

Benefits: Activates the hip extensors in a balanced way so that we avoid painful compression in the low back, and by mindfully keeping a neutral leg/neutral legs and parallel feet it helps us avoid pain around the knees.

To rest, it’s nice to do opposite of hamstring actions—bend knee and flex hip—gentle stretch to release the hard work you’ve done.

Option: Supta padangusthasana with strap● Lying on back.● Or legs up wall.

Practice this strengthening work with the hamstrings a couple of times a week so that as your hamstrings get more flexible with the stretching/forward bending in the standing postures you’re doing you’ll also develop strength. It’s the strength in the hamstrings that helps prevent them from overstretching and tearing, and the strength that helps support the stage for strong backbends that aren’t going to be painful in the back and the knees.



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Faith HunterManifest Your Desires: Asana and Meditation Practice

Dharma Talk: Manifest Your Desires We may want a certain feeling or desire to show up in our lives but we aren’t really sure how to get there. What are the tools that we can use to make it happen?

Desires are not just about money.

Manifesting desires goes way beyond asana; it involves tapping into your own mental space, drawing upon all of the tools you’ve learned on the mat.

One of the reasons we practice yoga is so that we can simply feel good every single day.

Yoga can help us learn how to deal with challenges in a mindful and loving way.

Faith’s six major tips for bringing abundance into your life:

Tip 1: Create space by clearing out the clutter!● Through asana.● Through breathing.● Creating mental space.● Clearing old samskaras and creating new ones.

Tip 2: Be clear!● Clarity with your intentions.● Write it down/journal about it.● Speak about it.● Create a vision board.

Tip 3: Feel it!● Breathe the desire in as though it’s already there with you.● Enjoy the feeling of it.● Thinking about your desires makes you smile inside and out.

Tip 4: Listen!● Meditate.● Being still to listen.● Plug into a sense of awareness through meditation.● Listen to others/your surroundings.

Tip 5: Be open!● Once you’re open, things start to pour into your life.

Tip 6: Be still, be patient!● Be patient and open to receive. ● You become a magnet of attraction. ● Put in the work in the beginning, and on the tail end, it will show up.



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Review:1. Clear space.2. Clarify intention.3. Breathe and feel sensation. 4. Listen.5. Be open.6. Be patient.

Kundalini Meditation.Mantra:HarDo this meditation for 3 minutes or for 11 minutes. When you practice this it aligns the moon energy and the Jupiter energy. When you align those energies you activate and awaken prosperity in your life.Come into a comfortable cross-legged position.

● Find your breath.● Useyourhands:bringyourelbowsalongsideyourribcageandrepeatthemantra“har”(outloud,

silently,orasawhisper)asyoubringthemoundsofyourhandstotouch(“har”)andthenasyouflipthem and cross the thumbs )“har”(.

● Your gaze is 9/10 closed, down toward the tip of your nose.

Once the practice is complete, release hands to knees and sit quietly, allowing yourself to feel the energy of Jupiter and the moon to align in the body.

Asana and meditation practice for manifesting your desires.This practice will help you make space and open up to prana and abundance. We will focus on the second chakra )svadhisthana) which is related to fluidity;its element is water.

Seated centering.● Come into a comfortable cross-legged position )you can sit on a block or a blanket.(● Place hands on knees.● Elongate your spine and feel the crown of your head rise toward the ceiling.● Come into your own beautiful breath—feel, observe, and notice.● Think about what’s happening in your life—what’s standing in your way? What’s keeping your de-

sires from manifesting?

MudraA hasta mudra )hand mudra( to generate energy:apana mudra.

Apana vayu = the downward moving energy, the eliminating energy.

● Bring thumb,middle,ringfingertotouch.● Drop backs of hands to knees.● Press thumbsontoringfingerandmiddlefinger.● Close eyes and come into breath.● Breathe into a sense of patience.● Feel energy of balance and harmony being cultivated.● Allow things to slowly release and wash away energetically.● Draw upon the power of the mudra to stimulate your body and create harmony in your mind,

releasing toxins )on a physical and mental level( with every exhale.



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Seated warm-ups.● “Sufigrinds”—circlingaroundinbothdirections.● Inhale, forward.● Exhale, back.● Arms up, press palms up, shoulder stretch. ● Seated side stretch.

Asana practice.● Hands and knees )blanket under knees is optional(.● Find wiggle room with hip rocks.● Toes under, hips back; stretching arches of feet and back.● Downward facing dog with movement then stillness.● Flow to plank.● Knees, chest down, point toes and lift chest for baby cobra or king cobra.● Hips to heels, toes under again, stretch out arches once again.● Downward facing dog.● Right leg up, hips square.● Bend right knee, open hip.● Straighten right leg and step right foot to the outside of the right hand—wide lunge.● Circle hips.● Lower left knee.● Downward facing dog to plank.● Knees, chest down, point toes and lift chest for baby or king cobra.● Child’s pose, stretch out the arches.● Downward facing dog.● Leftlegup,repeatonsecondside.

● Downward facing dog.● Plank.● Knees, chest down, point toes, lift chest for cobra.● Active child’s pose with toes tucked.● Downward facing dog.● Forward fold.● Hold opposite elbows; sway from side to side.● Roll up to stand in tadasana (mountain pose(.

● Bend elbows, draw them in toward rib cage, palms up.● Simply Be. Allowing apana energy to pour into the earth.● Focusing on prana vayu energy on inhale and apana vayu energy on exhale.

● Tadasana at top of mat.● Inhale, arms up.● Exhale, forward fold.● Inhale, halfway lift.● Exhale, right foot back, knee down for low lunge—anjaneyasana—with hands on thigh or up.● Downward facing dog.● Vinyasa options, plank, drop your knees and chest to the mat, or chaturanga.



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● Upward facing dog or cobra.● Downward facing dog; remain here for a few breaths.● Right leg up.● Step wide outside of right hand.● Step left food outside of left hand for yogi squat.● Wide standing forward fold.● Halfway lift, heel/toe feet together.● Exhale, forward fold.● Inhale, rise up.● Exhale, hands to heart, tadasana.● Repeat on other side, stepping left leg back.

Adding on:● Inhale, arms up.● Exhale, forward fold.● Inhale, halfway lift.● Exhale, right leg back knee down—anjaneyasana—adding in side body stretch.● “Ask for what you want.”● Then releasing, tucking back toes, lifting back knee and coming into twist.

● Plank to chaturanga to upward facing dog to downward facing dog, holding down dog for a few breaths or resting in child’s pose.

● Right leg up, bending and open.● Right knee to right tricep and then step forward outside of hand—lizard variation.● Then step left foot forward into yogi squat. ● Option for hands to heart.● Fingertips to mat, straighten legs and heel/toe feet together.● Slowly come up to stand.● Repeat on other side, stepping the left leg back.

● Tadasana.● Utkatasana )chair pose(.● Exhale, forward fold.● Inhale, halfway lift.● Plant palms,stepbacktoplank,orfloattochaturanga.● Inhale, upward facing dog.● Exhale, downward facing dog.● Right leg up, bend and open.● Straighten right leg, right knee to right tricep, then center.● Then step right foot between hands, left knee down.● Rise up to anjaneyasana. ● Side stretch to left, circle around to frame right foot, straighten left knee, and move into side angle pose. ● Spin top hand down to move back to low lunge.● Straighten front leg and forward fold parsvottanasana—pyramid pose—variation.● Plank, chaturanga, up dog/cobra, downward facing dog—stay for a few breaths or child’s pose.● Left leg up, repeat on second side.



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● Plank, chaturanga, upward facing dog or cobra, downward facing dog.● Right leg up—open hip.● Knee to tricep, center, step into lunge.● Anjaneyasanaintosidestretch—leftfingertipsdown,right arm reaches over.● Touch floor—frametheright foot. ● Tuck back toes, back knee up, into side angle.● Warrior II.● Goddess pose, moving/rocking from right to left.● Straighten legs, then back into goddess.● Adding in breathwork with prana and apana.● Warrior II.● Reverse/peaceful warrior.● Exhale to lunge, frame front foot.● Plank, chaturanga, cobra, up dog/cobra, downward facing dog, hold downward facing dog for two

breaths.● Left leg up, repeat on second side.

● Vinyasa.● Downward facing dog.● Walk or hop forward.● Forward fold.● Soften, roll up to standing.

● Final goddess pose, cultivating a sense of playfulness, taking it into temple pose.● Release, straighten legs.● Other side. ● Center.● Straighten legs.● Back to top of mat, arms alongside of body.● Hands to heart.

● And then just feel. Feel all the energy that you’ve cultivated in your standing practice, letting go of the things that are blocking you, that are keeping you from inviting that prosperity, that abundance, all of your desires into your life. Feel the space that you’ve create.

● Inhale, arms up.● Exhale, forward fold.● Inhale, halfway lift.● Downward facing dog or vinyasa. ● Lower knees and come to seated.● Janu sirsasana with right leg extended, left knee bent.● Take into stargazer before folding—lower hips, then fold.● Come up, other side.● Baddha konasana (bound angle pose(—two variations.

● Come onto back for supta baddha konasana, relax arms wide, palms facing up.



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Remember the listening! Allow yourself to simply be still.Listen internally to heighten your sense of aware-ness. Feel, observe, and notice not only the physical sensations that are creeping up, but also the thoughts. Whatever is surfacing, whatever is coming up, acknowledge it. As you exhale, let go and move onto the next. Try your best not to attach yourself to the thoughts, the feelings, or the sensations. Just breathe, be aware, and listen internally.

Soles of feet on mat. Rest your hands on your belly right below your navel center—this is the space of your second chakra energy. Feel the sense of fluidity you’ve created, the space, the openness, and the freedom that you’ve cultivated in your practice. With the palms resting there, simply breathe in and out, knowing and trusting that all will happen, that all will show up in time. You’ve done the work, you’ve created the space, you’ve felt the sensations moving through every inch of your body and allowed it to resonate in your heart. You’ve given yourself time to listen and now all you have to do is be open to receiving.

Release mudra, relax hands, exhale out of mouth.

Apana mudra

OM”Stay spiritually fly!"



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Nikki MyersBreaking Barriers: Transforming the Samskaras of Codependency

Welcoming All Aspects of Self● Nikki’s background story. ● When we ignore/deny one aspect of ourselves and exalt, praise, and honor another aspect of

ourselves, we create an internal split. That split is the antithesis of yoga, which is about union and balance—integration and wholeness. We create a war inside.

● “I’m a spiritual being having a human experience.” ● Welcomingandentertainingallpartsofourselves:Aprocessofre-integratingallpartsof

ourselves—not making any one part bad, awful, or wrong.

Recovery and Relapse.● Nikki’s personal relapse story.● Misidentification.● Codependencyinthecontextofyoga:thediseaseofthelostself—anytimeIlookoutsideofmyselffor

something that can only come from the inside, I am in a codependent relationship with whatever that is.● “Codependency is the disease of looking elsewhere”.● Human being versus human doing.● When there is a void from the lost self we’llfill that with the false self, i.e., strategies that we’ll adopt

in order to gain approval, attention—strategies to garner love.● Strategies can take on many forms—martyr, people pleaser, bullying—and all of them are based in

fear.● Avidya: not knowing/misperceptions/false understanding. When our being is based in that false

understanding we ultimately forget who we really are. We forget who we are in relationship to everything around us.

● “I am content to see a mountain as a mountain and not as a comment on my life”. A mountain is a mountain whether it’s related to me or not.

● “Filter of me” = ahamkara.● Acknowledging“filterofme”helpsusseehowoftenweareinarelationshipwithanimageofsome-

thing versus a reality that is right in front of us. ● Weadoptstrategiesforgoodreasons:tosurvive.Butthenwegettoapointwheretheydon’twork

anymore. When strategies based in fear no longer serve us. In order to heal, we have to release those strategies based in fear and adopt strategies based in love—coming home to ourselves— accepting all parts of ourselves.

Healing Codependency.● Develop a healthy sense of self-love and self-esteem.● Develop a healthy sense of boundaries.

How do we let go of strategies based in fear and adopt self-love/boundaries.● Keep the promises you make yourself.● Set yourself up for success by not overpromising, otherwise you may be hard on yourself for not

keeping your promises.● Boundaries help us respect our external and internal space.● In order to influence change and transformation in our lives, the yogis say we have to work with:our

thoughts, our speech, our actions—all internal/things we can influence.



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● When there are no boundaries, everything gets in and that is untenable. We can’t protect our thought, speech, and action. Or the opposite happens:we build walls and nothing gets in or out of our hearts—emotional walls such as anger, sarcasm, or even humor, social isolation or withdrawal.

● Damaged boundaries versus intact boundaries.● Codependency is a samskara, a learned pattern of behavior.

Yoga Practice for Transforming CodependencyThis short practice focuses on reclaiming our bodies, our energy, and our mind.

Props are a symbolic gesture to the universe:today I am open to support—I am open to receiving healing.

Centering● Sit tall.● Eyes softly closed.● Hands resting in your lap.● Feel the sit bones rooted and grounded—feel the sense of roots growing from the sit bones, ex-

tending down toward the core of the earth. Crown of the head opens like the blossom of a beautiful flower that reaches toward the sun.

● Recognize that you are in the perfect place right now, between heaven and earth.● Notice the flow of the breath at the tip of the nose—gradually and progressively deepen the breath-

ing until you reach your comfortable maximum breath.● Feel the belly rise as you inhale. As you exhale gently contract the muscles below the navel.● Breath is life. The more breath we have in our body, the more life we have in our body. We oxygen-

ate our entire body.● Breath is the thread—the passageway to our deepest being. It’s what connects the body to the mind

to the spirit. ● Stay with your breath throughout this practice.● Take a moment and check in:what is present for you in this moment? ● Gently shift your awareness to the quality of your energy.● Notice your mind—the field of attention:notice the quality of your attention.● Pause and notice that you can notice.● Go deeper, into values, motivations, and intentions—intention is the fuel of manifestations.● Deeper still, hands to heart center and access the heart-body—the seat of love and joy. The invita-

tion is the connect with a bigger energy—you don’t have to have a name for it:higher power, mother nature, whatever you want to call it:take a moment and connect deeply with that energy.

● Take a moment for gratitude:gratitude is a powerful force for positive change.● Finally, an aspect of service:bring someone into your consciousness who needs extra support or

inspiration. Picture them in your mind’s eye, then take a breath in, and then exhale, sending them support and light.

● Every time we pause and take our hands back to prayer we will let this ancient gesture remind us that we are always connected to something bigger:it reminds us of gratitude, intention, and service.

● Take a big breath in, exhale and let your chin fall toward your chest. Inhale, open eyes and raise head.

● Namaste.

Alignment helps energy move through the body freely—we always start with what touches the earth.



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Cat/cowChakravakasana

○ The home of the inhalation is the heart.○ The home of the exhalation is the gut.○ Our work is to seamlessly connect those two things.

Child’s pose○ Restoring ourselves, coming back to wholeness.○ The question:how do we know when to stop and restore?○ When the breath becomes jerky or irregular, that’s a sign that we need to pause and reset.○ It’s a sign of maturity to know when to pause. When we do too much we risk injury, when we

do too little we risk atrophy. Cobra pose x3—releasing the head to one side, then the other, on each round.

○ Third cobra, hold and find more length.Half locust LocustChakravakasanaChild’s pose

Reflections on backbends: On a physical level we’re opening the front side of the body and engaging the back muscles so that they can strengthen. Symbolically, this can relate to how we move through the world. We want to have open hearts but that’s not sustainable unless we have our own backs, unless we are sup-porting ourselves.

Table Downward facing dogChakravakasanaDownward facing dogForward foldHalf liftForward foldHalf liftForward foldHalf liftForward foldTadasana (mountain pose(Urdhva hastasana (with hands together in prayer(Tadasana with prayer hands at heart

○ Pause and notice the current state of your energy and mind.○ Call yourself back to that sense of something bigger—to your gratitude, your intention, service.

Forward foldHalfway liftRight leg back to high lunge

○ Release back knee to low lunge with arms overhead, then clasp hands behind you.Downward facing dogStep right leg forward into high lunge.

○ Release back knee to low lunge with arms overhead, then clasp hands behind you.○ Clasp hands behind head, backbend in your low lunge.



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Downward facing dogForward foldHalf liftForward foldRise up, reaching hands out wide, palms touch )prayer hands( overhead. Bring hands to heart in tadasana.

○ We can always pause to come back home.Standing crescentHands to the heart in tadasana

○ Check in.Forward foldHalf liftDownward facing dogChild’s pose

○ Connecting in with our wisdom center.Lie down on back, hug knees toward chestActive supine twist with eagle legsStatic supine twist with eagle legs

○ You can never have a healthy “yes” until you have a solid “no.”Hug knees in, knee circlesSavasana

○ Heart open, palms up:“Today I am open for healing, I’m open for transformation, I’m open for change.”

○ Relax the jaw and then just let go.Let go of everything.Let your whole body release to the floor.The heart opens, and as it opens we release any energy or emotion that no longer serves us:worry,fear,resentment,judgement.Release it to the earth below you. Mother Earth will gladly take that energy. She’ll take it and compost it. She’ll transform it into love and grace and beauty and joy and invite you to open and receive.

○ Know that you can bring yourself back to this state of consciousness anytime you choose. It’s just a matter of remembering to keep coming back.

Full body stretchHug knees inRoll toward the right sideCome to a seated position

○ Feel the spine is long and the heart is open.○ Notice that as the spine elongates the heart opens.○ Palms up; allow the tip of the index finger and thumb to touch.○ Breathwork.○ Index finger symbolizes small self, the thumb represents universal consciousness; when

they join together it represents a merging of the smaller self with the universal self.One minute meditation

○ For one minute release thoughts.○ If a thought arises, just let it go.

Hands to the heart○ Check in:notice the current state of the physical body, energy body, mind.○ Come back to a sense of connection with something bigger—to gratitude, to intention, to service.

Namaste.



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Sianna ShermanYoga Ritual: Transformational Dance of Agni and Soma

● a.● Honoring the four directions and the center within. ● In the understanding and the embodied wisdom of yoga, it’s essential that we come to

our transformation in a way that’s in harmony with our nourishment and our healing.

Agni—the fire of transformation.

Soma—the moonlight of nourishment, the nectar.

We need to practice with both. We want to have this harmonizing field between transformation—the power to make positive change—and that nourishment.

● Myth:Brahma and Saraswati● Mantra Vidya● Shiva/Bhairava ● Agni/Soma

In our own practice we have the power of agni—the fire that transforms us. But sometimes it overpowers us, and the power of nourishment comes and restores us so that we can be agents of change, but with a peaceful center.

A Practice Embodying the Four Directions, Then Returning to CenterEAST—Vision/clarity SOUTH—Transformation/courage WEST—Healing/forgivenessNORTH—Wisdom/trust—deep-seatedCENTER—Fulfillment from within/divine contentment

Palo santo )South American holy wood(● Lighting it—clearing the way and calling in protection

We ourselves become the bridge between the seen and the unseen. We become the embodiment of Sarasvati—able to move as embodied wisdom in all directions and anchor ourselves back at the center. And we also become the embodiment of Lord Shiva, who has the ability to be fierce,to embody the fire of change, and to be perfectly aligned within.

Chant and fusion with the sacred mantra, OM NAMAH SHIVAYA, the mantra of auspicious wisdom.

OM—That which holds everythingNa—Power of earthMah—Power of waterShi—Power of fireVa—Power of airYa—Power of ether



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● Singing/chanting is always a way to sing life into being. It’s good to bring your voice into your practice and allow your practice to be the devotion and the offering of yoga as embodied ritual for the blossom-ing of all life.

Short invocation of directions.

Vessel mudra—a whole body mudra:Stand at the back of the mat. Bring your feet and your hands together, then release your hands and reach up. Bring your hands together overhead.

EAST—Opening flows for vision/clarity Pranam namaskar

● Walk forward to the top of the mat, adding a little more fire to the practice.● Utkatasana )chair pose(, sweeping forward and back into next flow,surya namaskara variation, in

honor of the rising sun and the opening of clarity and vision.● Into surya namaskara B—adding in warrior I3 x. ● Crescent side stretch and variation into next flow—hip-opening/hamstring-opening flow.

Turn to the right on your mat, moving from EAST to SOUTH.SOUTH—Coming to the house of the south, the house of fire.Facing south in practice, step wide. Call on the south. We call on our transformation and our courage and our bravery as warriors.

● Warrior flow● Adding in fire weapon bow and arrow:Exhale,forward;inhale,pull it back; exhale, release; and

inhale, open with the breath.● Goddess pose pulsing with lion’s breath.● Side-to-side movements, back to nourishment of soma.Lower shoulders forward and down, one at

a time, alternating from side to side.● Coming back into fire.Coming back to solar from goddess squat. Solar sound of “ha” and “hari” for

our liberation:“hari ,hari ,hari ,ha!” Arms sweep up ,palms together )“hari ,hari ,hari”(, sword move-ment, arms forward and straight down “ha”(.

● Straighten legs, reach up wide, then prasarita padottanasana C )wide-legged forward bend with chest/shoulder stretch(.

● Half malasana )garland pose/squat(. Arms wide, claw tiger paws; you can also wrap and bind. ● Side-to-side movements swaying through elbows, then opening arms like wings. ● Make it your own, moving in a way that slowly starts to spiral you up to warrior II.● Reverse warrior, touch down for side angle, back to warrior II.● Repeat on second side.● Step to center.● Vessel mudra—coming through house of south, house of fire,strengthening ourselves and offering

ourselves to the fire of transformation.

Turn another quarter turn to move to the WEST.Vessel mudra. Calling in the house of water,flow,love,compassion,healing.

● Wide stance. Bending knees,flowing forward, and straightening back up.● Parsvottanasana )pyramid pose( variation to lizard pulses. ● Monkey twist to low lunge with thigh stretch.● Downward facing dog, wave through spine in both directions )Shakti waves(.● Hip circles in downward facing dog, coming forward into pigeon, pulsing through spine.



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● Forward fold in pigeon, elbows down, hands in prayer to third eye, back toes untucked but active. Embodied wisdom within. The holy Sophia.

● Slowly come back up and into thigh stretch.○ Block variation.○ Square hips, tone navel, possibly extend arms up or come into mermaid form.

● Downward facing dog, wave through spine in both directions. ● Second side—cradle yourself and allow yourself to come into a harmonious flow.Forgive what must

be forgiven and open up the river of compassion again.● Downward facing dog.● Come forward and into full danda pranam—forgiveness is the true empowerment of our healing. ● Child’s pose—resting hands over back of skull in prayer. “Allow yourself to rest into the embrace of

the universe. A child of the universe.” ● Then arms to your sides.● Come up to seated.

Turn in the direction of the NORTH.Remain seated. Get a blanket to sit on and possibly a strap.

● Come to upavistha konasana )seated wide-legged forward bend(, legs open 90-120 degrees. ○ Optimal to have thigh bones grounded.○ Low back in and up(first phase of any forward bend(.○ Tone of navel.○ Elongation of spine.○ Use blankets/blocks to find the optimal height for you. ○ Check:Is my low back in? How is the tone of my navel? You may need to add some props.○ Reach up. Invocation to the NORTH and to the earth. To our north star ,our dharmic point

of integrity for our own lives. We ask that we may become the embodiments of wisdom and establish a strong trust in our lives.

● Hands down.● Parsva upavistha konasana )seated wide-legged forward bend(.

○ First phase of any forward fold:grounding and finding length in the spine.○ Second phase:pouring ourselves into the flexion of a forward fold with a sense of length, but

also turning in. ○ Mudra for seal of wisdom.○ Inhale, rising up—elongate and decompress spine.

● Other side.● Back to center.● Walk out to fold forward—upavistha konasana, hands in prayer, and hands to third eye )elbows on

ground(. We call to the power of the earth, to know the steady ground, the foundation of our own being. A foundation of trust.

● Baddha konasana )bound angle pose(. ○ Reach up—fingers together—creating length in the spine. If knees are higher than the top of

your hip bones, you may need to sit up on more height.○ Open inner edges of feet. ○ Part 1 of a forward fold is elongation of the spine.○ Part 2 of a forward fold is the offering, the expanse into the flexion of the spine.○ If accessible, forehead to floor,hands to prayer and back of head, and elbows to the floor. ○ Allowing the mantra to be inside the breath.Inhale:OM NAMAH SHIVAYA, Exhale:OM

NAMAH SHIVAYA.



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● Come upright and into archer form of baby cradle prep.● Baby cradle into agnistambhasana (fire log pose(.

○ Block/blanket options:props as allies.○ Inhale, reach up; exhale, lengthen out and forward.○ Option to come into forehead to floor,hands overhead in prayer.○ Practice as a living prayer.

● Rise up, repeat on other side.● Dandasana )staff pose(.

○ Arms up, connect fingertips/all the fingertips touching.○ Reach long through the spine.○ Create final offering into the sunset of the practice.

● Paschimottanasana )seated forward bend(.○ Come to breathe here. Hear the sound of the mantra.

Come up and take a seat for the closing ritual.

Hands into seal of wisdom—thumb and index finger together. Palms down or open. Together chant OM NAMAH SHIVAYA 108 times.

Closing savasana.



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Christina SellStand Firm with an Open Heart: Learn to Drop Back to Wheel From Standing

For this workshop you will need: A matA wallA folding chair2 blocks1 blanket1 strap

● Centering:1OM● All fours to child’s pose (balasana)

○ Place hands underneath shoulders and line up the creases of your wrists parallel with the front edge of your mat.

○ Knees behind hips, wider than hips, big toes touching.○ Lift chin up, and keeping this, bring hips back toward heels.○ With chin up, push down and forward into sticky mat until you feel your hips move down and

back—a firmer more steadfast connection between hips and heels. Keep belly strong to maintain that firmness.

○ With hips heavy against heel, crawl hands forward to bring a sense of length and stretch.○ Finally, bring forehead and nose toward floor.○ Lift chin and walk hands back, sit on heels.

We will work with a lot of shoulder cues. The upside is you’ll use your arms to mobilize your upper back. The downside is that any one of these cues can be overdone or underdone. When you get started learning alignment you have to jump in somewhere; over time you can refine it.

Two basic positions of the shoulders:scapular protraction )drawing them forward( and retraction )pulling them back(.

● Downward facing dog (adho mukha svanasana)○ Retract shoulders, then come into downward dog.○ Push down and forward and shoulders will be less retracted.○ Walk hands back to forward fold.○ Rise up.○ Grab block.

● Tadasana )mountain pose(

Alignment cues balance each other out.Example:All open heart without any stability won’t lead to a great posture or a happy life off the mat.

○ Block between shins.○ Inner heels down.○ Squeeze block. ○ Tack outer shins back.○ Zip inner thighs up.○ Chest lifts.



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● Repeat, but bend knees before you zipper.○ Cross hands at inner thighs, widen thighs back.

● Repeat again with knees bent.○ Heels down.○ Outer shins back.○ Zip up from inner knees to inner groins. ○ Crisscross wrists; hands to inner thighs, moving thighs back and wide )you can place

elbows down on legs and widen with elbows(.● Repeat, knees bent.

○ Inner heels down.○ Squeeze block/tack shins back.○ Crisscross wrists, thighs in, push thighs back and widen them apart.○ Lift chin, keep heels heavy, reach fingertips out in front of you, resting belly lightly on

thighs—if you have to choose between legs straight and fingertips on floor,choose fingertipson floor.

○ Push fingertips down and forward.○ Draw heels back and up toward hips.○ Heels heavy, shins in.○ Thighs back and apart.○ Walk hands back. Place hands on hips, shoulders toward one another, inhale and come up.

● Take block off to the side. Walk feet to the outer edges of mat, bend knees, and recreate actions as though the block were there.

○ Push inner heels down.○ As though there was a block between your shins, draw in and tack them back.○ Crisscross wrists, push thighs back and widen them apart.○ Lift chin, and keeping that, reach fingertips out in front of you.○ Push down and forward:drag heels back and up toward hips.○ Anchor inner heels, tone outer shins, zip up from inner knees to inner groin; use that zipping

up to get your legs as straight as you can with your fingertips down and chin up.○ Press thighs well back, reach forward to find length.○ Walk back, come up.

● Figure 4 variation touching floor or block.○ Better to practice this with support than to make it a balancing act—use a block.○ Cross right ankle over left thigh.○ Bend forward and place fingertips on floor or block.○ Opposite hand to foot.○ Lower foot to floor,fold into uttanasana.○ Hands to hips; come up.

● Repeat this on second side.

One of the benefits of alignment cues is that once you understand them they can anchor you in your body. The downside is that they can be overwhelming, even anxiety producing. If at any point any of these cues feel overwhelming to you come back to your breath and the basic shape of the pose. Implement cues over time. Do what you can do.



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Adding on:● Repeat figure 4 with fingertips on floor.

○ Reach out through inner heel.○ Tack outer shin back.○ Crisscross hands—palms of hands on upper, inner thighs; roll thighs in, back, and apart/

push thighs back and wide.○ Release.○ If standing on your leg and pushing thighs apart make you feel unsteady you can use the

wall to practice. ● Repeat this on other side.● Repeat figure 4 with fingertips on floor again.

○ Push ball of foot against inner opposite arm; they push against each other.○ Reach out through inner heel.○ Lift knee slightly toward shoulder. ○ Roll thighs in and reach them back. Widen them out and apart )as if your hands were there(. ○ Lift low belly up and externally rotate leg, drawing inner sit bone of lifted leg away from

shoulder. ○ Opposite hand to opposite foot, lower foot to the floor,fold into uttanasana.

● Self-observation before second side.○ Come up, second side, forward fold observation.○ Hands to hips, draw your shoulders toward one another, lift chin, rise up through strong legs.

● Wide stance again—wide as mat.● “Itsy bitsy spider” into wide, long downward facing dog.

○ Weight in legs—the more you use your legs the longer you can hold it.○ When shoulders and arms are working well, when hips and legs are working well, the back

receives action of the backbend with greater freedom and less compression.● Come onto side for anantasana )couch pose.(

○ Lie on right side and prop yourself up for a moment on your forearm.○ Check your alignment:line up the outer ankle with your hip. ○ Take a moment in this propped position to lengthen and create space between your lower rib

cage and the top of your pelvis. Then walk your hand out,finding as much length between your intercostal muscles as possible as you lengthen toward the floor.

○ Align the hip with the shoulder, your outer ankle in line with your hip, and stack your legs. ○ Take a moment with head down on the arm, closing the distance between outer shoulder

and floor.Then bend arm and place head in hand, still closing the distance between the out-er shoulder and the floor.Opposite hand to your waistline.

○ Bend top leg, take hold of the outside of your foot.○ Press your knee and your arm against one another and bring your pelvis forward. Firm your

outer hip.○ Bring sole of the foot to face the ceiling but keep your leg bent )isolates work in the inner

thighs.(○ Slowly straighten leg, moving it to or toward straight.○ If you have to choose between holding your foot or straightening your leg, hold onto your

foot today. Press thigh back.○ Bring foot back behind you and your pelvis forward.○ Focus more on the inner thigh and less on the hamstring.



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Tip: For most of us, the more we bend the leg and bring it up the more our buttocks roll back. Some of that is unavoidable. But no matter what,fight the good fight by firming your outer hip.

It might look like you’re simply lying on the floor,but this pose involves balance and core work.

We are doing this pose to stretch the outer shoulder, work core strength, and open inner thigh. If you get your leg straight that’s great, if you don’t that’s also fine.

SummaryStage:1:setup work—shoulder work, extending through intercostals, aligning.Stage:2:Bend leg, hold outside of foot. Stage:3:Bring sole of foot to ceiling; keep leg bent. Stage:4:Bring leg to or toward straight.

Prioritize holding foot over straightening leg.

● Repeat on second side.● Come to seated and roll a blanket.● Place blanket roll under side of waistline for a massage effect and core strengthening challenge as

you repeat anantasana. ○ The work of the pose is to bring the leg back and the pelvis forward to work toward a straight

line in the pose.● Downward facing dog variation to create length along the side body.

○ From table, grip the floor.○ Tone low belly.○ With hands on floor,pull shoulders back so chest moves closer to floor.○ Turn toes under, lift hips up and back.○ Separate feet a little wider than hips.○ Spin both heels to left; one side of the waistline is curved as if the blanket roll was still there. ○ Press down into hand on the side heels are pointing to and lift that shoulder up.○ Push down and forward through hand on the side toes are facing, creating space between

rib cage and pelvis.○ Repeat on the other side.○ Then transition out:lower knees to floor and come to a seated position.

We often hear )or say, if we’re teachers( “until you feel this” and “until you feel that,” but everyone isn’t go-ing to feel all of the same things.

● Shoulder stretch/backbend over two blocks with strap.○ Have one block between shoulder blades and another behind the head. If this creates too

big of a backbend you can adjust it by taking some of the bend out by elevating your hips with blankets.

○ Hands out to side, turn palms up, grab strap )which is under the hollow of the back.(○ Hold strap; pull strap, tractioning it against the block.○ Externally rotate arms and draw them overhead.○ Straighten legs.○ Firm legs, press them into floor.



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○ Firm your arms and pull the strap away from your hips.● Coming up )to prepare for dropbacks):Press hands down, thighs down, lift chest. Repeat.

○ Option to interlace hands.● Move strap off to side for variation with one block per shoulder blade.

Shoulder blades are like moving platforms on our back. Almost always, optimal placement for our shoulders is somewhere shy of the most we can do and certainly more than the least we can do. It takes sensitivity to learn how each cue needs to be calibrated just for you. We can only learn in time. When in doubt, be conservative.

○ Sit and interlace hands behind head, elbows wide.○ Squeeze shoulder blades toward each other.○ Lower shoulder blades slightly, press head back.○ Lower shoulder blades away from ears )a little bit, not as much as you can( then press head

into hands.○ Wrap arms in, head back; notice how we lose some of the ability to squeeze shoulder blades

together.○ Stretch up with tips of elbows.

● Then lie over blocks and do the same thing there.○ Hands interlaced behind head, press shoulder blades toward each other—medially )toward

the midline.(○ Press head back into hands.○ Watch the relationship between head and heart.○ Shoulder blades just a little bit away from ears.○ Wrap arms in toward head.○ Stretch up through elbows.○ Option to release arms, hold edges of mat.○ Pull mat.○ Straighten legs.○ Come up like before:Press down; lift chest.

● Next variation:Upper thoracic focus.○ Change block position. ○ Lower edge under shoulder blades.○ Blanket options )under hips or behind head.(○ Same actions:elbows wide, shoulder blades toward each other, draw shoulder blades a little

away from ears )toward blocks(, tone low belly,firm muscles that you feel on the block.○ Stay or stretch legs.○ Place hands.○ Lift chest, inhale up.

Shoulder retraction can cause “bunchiness” in our neck. A lot of times we hear “pull shoulder blades down”, but it’s more “down and in.”

● Repeat one more time.

Thrusting ribs forward is a problem for many hypermobile yogis. The block thrusts ribs forward in this position,



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but we are using it to cultivate kinesthetic awareness of where to work in the back. When we start to cultivate that action without the block we feel less of that .What you’ll feel is a toning along the band of your diaphragm.

● Lower thoracic focus. ○ Place hands behind head, elbows wide.○ Draw shoulder blades toward one another.○ Press head into hands.○ Draw shoulder blades toward block enough that you feel a slight release in the neck, and

you feel the muscles touching the block tone.○ Use those muscles to lift yourself off your block.○ Once you have that straighten your legs.○ Press your thighs into the floor.○ This is an active use of a prop.

When your shoulder retraction couples with the activation of your lower thoracic spine, the bend will spread out more evenly along thoracic spine.

Most of the trouble in backbends:When we feel pain it’s because some part above or below that place of discomfort isn’t bending—the back isn’t bending at an even rate. Generally we feel that in our lumbar spine. By mobilizing upper back and hips, the lumbar spine can maintain its natural curve rather than taking the brunt of the backbend.

● Back to all fours.● “Type A Approach”forDFD(specificallytoprepareforbackbends).

○ Tone low belly and create a slight elevation of the shoulders to make sides of torso long.○ Gripfloor,pullupfromhands into shoulder blades.○ Closed-chain shoulder retraction. ○ Press your head back.○ Draw shoulders a little bit away from ears.○ Arms stay vertical, hips up.○ Come onto tips of toes.○ Tone belly.○ Tone lower thoracic spine—activate muscles under shoulder blades.○ Knees bent, chin up.○ Want to be toned, integrated, and bendy, but not collapsed.○ Lower down.○ Repeat, and then wiggle feet back for a longer down dog; press arms down and forward;

downwardfacingdog.Lowerknees;comedownontobelly.● Ardha bhekasana.

○ Lie down on belly.○ Come onto right forearm and stretch left arm out.○ Left thumb up, take your arm out to the side and bend your left leg.○ Arm to the inside of the leg, clasping foot.○ Bend your elbow to create length along the side body.○ Take your shoulder way back.○ Bring heel of hand to the top of your foot and bring your heel closer to your hip.○ Spin your arm around, drawing the foot in, keeping your shoulder up.



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When there is no contact between hip and heel it puts more strain on the shoulder. Take hip toward heel insteadofheeltowardhipbyliftingyourbuttocksoffthefloor.Onceyouhavethat,takeyourshoulderback,roll your forearm in, and lower the hip back down.

● Repeat on the second side.● Cobra variation.

○ With hands under shoulders.○ Utilizing the same principles we have been using.○ Utilizing back strength.○ Stretch legs straightbackbehindyou,presstoenailsdown,firm legs.○ Interlace hands behind you.○ Draw shoulders back.○ Pressing toes down, lift your chest up. ○ Keep your chest up.○ Then place hands down under shoulders.○ Bend elbows wide for a moment.○ Lift chin up and retract shoulders a lot.○ Squeeze shoulder blades toward each other.○ Press head back.○ Move shoulders away from the ears.○ Tone low belly.○ Firm legs.○ Put attention in the lower thoracic spine region and tone—tone so much that the chest be-

gins to move forward and then up.○ When you have done what you can do, you may need to wiggle hands out in front and push

them down and forward.○ Roll your arms from the inside out and look up, look back.○ Then lower back down.

Often to get our shoulders back we stay in that pose with bent arms. Working with the arms forward helps you get the stretch of your arms and the power that can give you. That said, if you have long arms or go very deep in your backbends, start to move your hands back; and if you are stiffer in your backbends then move them forward.

● Adding in blanket roll.○ Banket right underneath belly button, at top of pelvis.○ The blanket roll should help. If it makes it harder to lift up, it’s too low. ○ Firm legs.○ Interlace hands.○ Lift chest.○ Hands under shoulders, bend elbows.○ Lift chin.○ Press head back.○ Draw shoulder blades together and slightly depress them to add in thoracic spine. ○ Hands back or forward as needed. Then when you’ve got the tone you can get today, push

down,rollcreasesofelbowforward,broadencollarbones,thenlookupandlookback.Lowerdown and come to all fours and sit back on heels.

● Same work in ustrasana )camel pose(.



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○ Toes tucked for firstone;ifyouneedamoremoderateversionofthispose,putablanketrollor a bolster over the calves for your arms to touch.

○ Hands as if they were in back pockets )just over the glutes(.○ Firm through the legs and zip up, so much so that for a moment the top of your pelvis tilts

forward.○ Tone your low belly.○ Draw your shoulders back, away from ears.○ Lift your chin, press your head back.○ Press your pelvis forward, lift chest up, look up, look back.○ Take hands to ankles.○ Push toes down, lift chest up and pelvis forward, look back.○ Hands to hips, inhale and come up.○ Place hips on heels for a moment.

Alignment cues are not onesizefitsall.Cuesareajumpingoffpointthathelpus(overtime)understandwhat we need. On one level we have to learn how to follow instructions, and then on another level we have to tailor instructions to us. It’s an imperfect science.

● Next version.○ Take hips back some and add in a little flexion to mobilize lower thoracic—to get lower

thoracic area to work.● Come to wall for dropback preps.

○ Turn sticky mat so skinny edge is by wall.○ Grab a chair )can put a blanket or a sticky mat on back of the chair(.

● Stage one:Shoulderbladestoedge of chair.○ Hands to top of chair, draw shoulders back. ○ Lower hips—you’re in charge of how much you lower them.○ Keep low belly strong.

● Stagetwo:Lifthipsalittle. ○ Hands to seat, shoulders back. ○ Press back of head into chair, then lower hips.

● Next step:lifthips. ○ Stay where you are or reach back to hold the cross bar or side legs of the chair.○ Pull on the cross bar or side legs of the chair with your arms, draw your shoulders back,

lower hips.○ Lift hips and wiggle out and place your hands on the floor.

● Repeat or add on to hold up onto sides of the back of the chair. ○ Push up into urdhva dhanurasana.○ The tendency is for weight to go into legs and the bulk of the pose will go into lumbar spine.

Remember the feeling of blocks under upper back and head. Firm legs with zippers and push down into heels.

○ With feet in, head back, if hands feel light on the chair, then you can come up—lead with chest, then head up. If hands don’t get light on chair, you won’t be able to come up.

Advanced poses are relative to our starting point. If you’re super-bendy, to continue in that direction won’t advance your practice. Becoming more mindful about stability will. We want to make sure that as we are advancing the shapes the best way to proceed is with step-by-step progression, not jumping off a cliff.



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● Urdhva dhanurasana )upward bow pose( with a chair, step by step.○ Shoulder blades on chair, draw shoulders back )retraction(. ○ Push heels down, lift hips up, push arms as straight as you can.○ Zip up from inner knees to inner groins. ○ Strengthen arms, lift your chin slightly, and lift your chest like there’s a block behind your

upper back.○ Keep lifting your chest, then lift your chin and look back.○ Walk your feet back underneath you, well behind you, and straighten your arms.○ Put weight into legs and bring pelvis forward.○ If your arms get light, head follows heart to come up.○ KEY:Walkfeetunderneath you.○ Chest forward.

● Repeat one more time.

Why we teach coming up first before droppingback:helpsusbuildstrengthinourlegs and find stability.

● Lowering down )like ustrasana(.○ Allow pelvis to come forward so there is energy going forward as we go back )dynamic

counterbalance(.○ Standing, push inner heels down and bring pelvis forward.○ Push hands down against pelvis and draw shoulders back.○ Lift chin, take throat back, look back.○ Bend your knees slightly.○ Take tops of thighs back with slight hip flexion.○ Activate your lower thoracic spine even more—chest moves toward the back wall.○ Pushing inner heels down, make legs straight and look for your chair.○ When you see it, take arms out to sides; sweeping arms back behind head as far as you

can, like you’re holding the strap. ○ Recreate the turn—the external rotation—of the arms. Reach for the chair.○ Then come up.○ Heart before head coming up.○ Repeat.

Tips for dropping back in the middle of the room.● You’re ready only when you can see the sticky mat.● Same cues, same things we’ve been working with all along. ● Press your head back, lift your chest.● Take palms of your hands to back of your legs.● Inner heelsdown,outershinsstrong,innerthighsfirm,liftyour chest.● Baby flexion in hips.● Tone your lower thoracic spine.● Pull with your arms.● Look back.● Straighten your legs.



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Next stage:Turn your arms, widen them out, and extend them back. Reach.If you see the sticky mat, lower down.

Counterposes.● Downward facing dog.

○ This time, if anything, move spine a little posteriorly.● Child’s pose.

○ From downward facing dog, lower knees to floor.○ Separate knees a little wider than hips, bring big toes together.○ Lift chin up and sit back on heels.○ Push down and forward and slowly draw navel back.○ Hips heavy, crawl your hands out in front of you.

● Supta padangusthasana )supine hand-to-big-toe pose( variation.○ Press left thigh intofloor,interlacehandsbehindright thigh.○ Push your thigh into your interlaced hands and straighten your right leg.○ Pressingthethighintothefloorhelpssetthefemurintoitssocketwhichhelpsthelowback

findsomerelief.○ Repeat on opposite side.

● Figure 4 variation.○ Right ankle over left thigh.○ Reach out throughinnerheel,tackoutershinback,firmouter hip.○ Repeat on second side.

● Garudasana )eagle( twist.○ Bend left leg and take right leg and wrap it over knee and cross at your ankle. )If you can’t

cross the ankles that’s okay. You don’t have to.(○ Left foot down on the floor.○ Lift hips up a few inches and shift them to the right.○ Pick legs up and lower them to the left.○ Let your right shoulder come off the floor for a moment.○ Then pressthebackofyourheadintothefloor,pressyourleftelbowintothefloor.Liftyour

leftribcageoffofthefloorandtwisttotheright.○ Lift your legs as much as you need to to get your right shoulder on the floor.○ Repeat on second side.

● Feet wide, knees to touch, palms of hands on heart.○ Arms along sides.○ Could stay here for savasana or take legs to supta tadasana and then open them up for

savasana.

Being open-hearted is not a simple or singular thing. It’s made possible by so many actions, insights, and experiences coming together. Take a moment as you settle in to rest to acknowledge for yourself all of the things that have come together for you to engage in this practice. All of the ways that you’ve needed to standfirminsideyourselfandforyourself,andallofthewaysyourstrengthhassupportedyouinbeingopen-hearted and vulnerable. And rest in your own self-acknowledgement, in your own growth.



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Roger ColeAlign and Refine Your Twists

For this workshop, you will need:● 2 blocks● 2 blankets● 1-2 yoga mats● 1 yoga chair or folding chair

Anatomy Discussion● We call them “spinal twists” because the spine has to rotate. The spine is attached to the body, so

the rest of the body has to go along with it.● Facet joints are the joints that allow the vertebrae to glide laterally over each other and front and

back. ● Rotation can only happen in the thoracic spine. You may have been told to twist from the lumbar

spine up, but that’s not exactly anatomically correct. No twist can happen in the lumbar spine. ● When you feel thelumbarspine“turn,”here’swhat’sactuallyhappening:Thethoracicspineturns

with the ribs because it’s attached to the ribs. When you rotate the ribs in relation to the pelvis, you arestretchingthesofttissues.Inshort:Youhavetostretchoutsofttissuesinordertotwistcorrectly,notjustinthefront,butintheback.Thatwillbethefocusofthefirstpartofourpractice.

The Practice:● Brief Centering● Balasana )child’s pose( with optional blanket● Child’s pose with a small side bend

○ Already your spine is more prepared to twist! The next poses will be along those same lines. ● Uttanasana )standing forward bend( variation with a chair ● Uttanasana with a side bend added

○ When you step to the side, be careful not to put one foot in front of the other.● Twisting version of parsvakonasana )side angle pose(

○ Practice this variation with a block, even if you don’t normally use one.● Padangusthasana )hand-to-big-toe pose(

○ A standing forward bend to lengthen out the muscles on the backs of the legs to prepare for seated poses to come later.

● Urdhva mukha svanasana )upward facing dog( on a chair ○ You may want to use a sticky mat to pad the chair seat )optional(. ○ This pose will lengthen the front of the abdomen, the front intercostal area, and open the

chest—areas that need to be stretched out before you can twist.○ Place hands sideways on the chair.○ Heels will be lifted/toes will be tucked.

○ Straighten knees.○ Pelvis forward.○ Puff chest forward/draw shoulders back.○ Head back toward heels.

● Upward facing dog on a chair with slight rotation○ Place hands sideways on the chair.○ Heels will be lifted/toes will be tucked.



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○ Straighten legs.○ Pelvis turns to one side a little. On that side, move the chest back behind the arm.○ The other side of the chest is forward of the arms.○ Pelvis forward.○ Chest is rotated.○ Head goes back and turns in the direction of chest and heels.○ If you turn to one side, the opposite side waist will stretch.

● Backbending over a chair○ Open the upper back to prepare it for twisting.○ Arms do not go overhead; that’s a different pose.○ Now the trunk is prepared for twisting most of the way.

● Bharadvajasana )sage’s twist( on a chair○ Divide your spineintothreeparts:upper,middle,andlower.Noticewhereitfeelseasyto

twistthespineandwhereitfeelsdifficult.Wheredoyoufeelresistancestretching?○ If/where you feel resistance, stop and feel yourself grow taller instead of trying to twist

deeper—that’s a common error.● Repeat the twist again with a different focus

○ The pelvis is still and the middle back turns, taking the lower back out of the picture and using the arms to help with the twist.

○ The trick is to not think so much about the muscles, but about where we want the bones. In thefirstpartofthetwist,thinkaboutmovingthelowersideribsbackward.

○ Push down with both hands, using the arms, not the back muscles, to hold you up.○ Then press down to the side as well to turn the lower side ribs relative to the pelvis as far as

theywillgo(forthefirstseveralbreaths,turnonlythelowerribs).○ Then )once the lower ribs have turned as far as you can get them(, turn the middle, then the

upper ribs and chest as far as they will go.○ Let the head follow—the head never leads the twist. ○ Keep length on both sides and keep both sitting bones grounded.

● Backbend over a chair to prepare the middle back○ The previous backbend over a chair was to prepare the upper back.

● Repeat bharadvajasana on a chair○ Notice more mobility/rotation in the middle back and ribs.○ Option for maybe bringing elbow to the other side of a chair )but that’s not necessarily the goal(.○ Always turn from the bottom up; turning from the lower back is the instruction, but really it’s

turningfromthelowerribsandstretchingthelowerback:lowerribs,middleribs,upperribs,and then )maybe( pressing with the elbow to complete the twist.

○ Do knees stay exactly even? There’s some disagreement among yoga teachers. Roger shareshisopinion:Ifthekneesshift,itdoestakealittleawayfromthetwist,butthat’snotnecessarily a bad thing. It will change things up a little in the hip joints, but he considers that a minor point.

○ Now we’re ready for seated twists on the floor.● Bharadvajasana seated on the floor with a blanket

○ Feet alignment:bottomfoot/ankleacrossthetop foot.○ Bharadvajasana is a twist that emphasizes the lower rib cage. We don’t get as much upper

rib cage emphasis in this pose as we do in others—we got some of it with the elbow on a chair; remember, we don’t want to lead with that, but we do want to emphasize in later twists.

○ Bharadvajasana will not emphasize that so much, but marichyasana will.



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● Marichyasana I )pose dedicated to the sage Marichi(○ Remember, you don’t want to lead with the upper rib cage twist, but you do want to empha-

size it.○ Roger recommends keeping the heel away from the sit bone so that the shin is vertical. This

is especially important for those with longer torsos. ○ For marichyasana I, you want to twist away from the bent knee.○ Interlace hands around knee and lengthen—similar to what we did in child’s pose in the

beginning.○ Then lower ribs, middle ribs, upper ribs, arm for leverage.

● Marichyasana II○ Turn the spine the other way.○ Use hands a little differently this time.○ You will inevitably slump a little on the exhale, so on each inhale, sit up tall again.○ Always twist on exhalation. ○ Exhale, take the lower ribs across in response; shoulders and upper body turn too.○ Now it’s very easy to get the elbow across the front of the knee. Don’t do that right away;

doing so will cause you to slump too much.○ Keep a gap between armpit and knee.○ Then close the gap—you will have a new point of contact.○ This will cause you to slump a little, so then grow tall, and just by growing tall, you will

continue to turn. ○ You could continue to close the gap, but this is as far as we’re going to take it today.○ Remember:Initiatethetwistfromthelowerribs,thenmiddle,upper,thenarmcan help.

● Recovery poses:viparita karani )inverted action pose( to setu bandha )bridge pose(○ Need two blocks.○ Watch thissequencefirst,therewillbesomeadjustment necessary.○ Sacrum on block, tailbone off )not supported(.

● Savasana



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Gary KraftsowThe Yogic Tradition of Meditation

Overview ● What is meditation?● Stages of meditation.● Why we meditate.● What we look for.

○ Surface.○ Recognize.

● Methods of meditation.● How we practice.

What is Meditation?Meditation is an ancient practice, found in all world religious traditions, linking the hearts and minds of prac-titioners to sources of guidance, inspiration, and/or the Divine.

Dysfunctionalpatternsatthelevelofthought,feeling,andbehaviorcreateattachment,identification,con-flict,anddistraction,andareobstaclestofindingpeaceinthatdeep connection.

Yoga PerspectiveThe ancient yogis recognized that at the root of these dysfunctional patterns is the conditioned mind.

They developed the science of meditation to understand, transform, and ultimately master the mind.

Masteringthemind,accordingtotheAncients,isthepathtoSelforGodrealization,fulfillment,andultimateliberation.

Ūpaya: Meditation1. Move from distraction to attention.2. Progressive purification of the mind.

○ Svabhāva—preconceptions, desires, attitudes, opinions.3. Understanding something deeply.

○ Saṁskāras—action and influence.4. Merging with something.

○ Svarūpa as atman.○ Īśvara.

Meditation: Outer and Inner Orientation ● Meditation by definition is more “inner.”● Outer orientation—bhukti.

○ Focused mind directed to performance of life’s tasks. ● Inner orientation—mukti.

○ Focused mind directedtoattainingMokṣa(freedom).

Stages of Meditation: Integration of Dhāraṇā, Dhyānam, and Samādhi 1. Following Patañjali’sAstaṅgaYogamodel,wearepresentingmeditationinitscomponent stages.



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○ Dhāraṇā—focus,one-pointedattention(ekāgrah).○ Dhyānam—inquire,reflect,understand,realize.○ Samādhi—connection,absorption,communion.

Though presented separately, it is important to remember that these three stages converge in an integrated,unifiedexperience.

Patañjali called this integration Samyama.

Why We Meditate● Modern scientificandmedicalresearcharedemonstratingtheincrediblehealthbenefitsofmedita-

tion for the brain and physiology.● Beyond the physiological level, through meditation we can deepen our self-understanding and gain

mastery over our minds.● With that as the foundation, we can access the higher states of awareness that lead to deep wisdom

and compassion, and enable us to tap into and actualize our highest potential.

When undertaken with sincerity and intention, a yoga meditation practice can help us transform our dys-functionalpatternssothatwemay:

● Find the true meaning and purpose of life.● Actualize our highest potential. ● Find happiness in the present moment.● Find meaning and purpose in the face of the reality of change and the inevitability and imperma-

nence of death.

What We Look to Surface● Svabhāva

○ Sva:one’sown.○ Bhāva:character;appearance.

● Svabhāva refers to○ One’sphysicalconstitution(prakṛti).○ One’smentalconstitution(manasprakṛti).○ The way oneappearsto,andmanifestsintheworld(varṇadharma).

● Saṁskāra—mentalimpressionsandhabitpatternsthathaveresultedfrompastexperiences.Theseimpressions form our self-concept as:

○ Knower )relates to thought/cognition(.Feeler )relates to feeling/emotion.(

○ Doer )relates to behavior/action(.

Vasana—“abiding”—deep abiding tendencies, said to be from past lives, that exist at an un-manifest )latent( level within us.

What We Look to Recognize● Svarūpa—true or essential nature.

○ Sva:one’sown.○ Rūpa:form.

● SvarūpareferstoPuruṣaorĀtman,the“TrueformornatureoftheEssentialSelf.”



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● KnowledgeoftheTrue-Self(Ātmavidyā)takesusbeyondidentificationand attachment.● Ātmavidyāisthehighestgoalofyoga.

Methods of Meditation: Dhāraṇā● Focused attention inonedirection(ekāgrah).

○ From the root “dha” meaning “to hold” or “support.”● Mind is constantly interacting with objects via the senses as well as impressions )memories and

saṁskāras)storedinthe“unconscious.”● Overcoming distractionandmasteringthefieldofattention.● Ability to orient all mental activity in a chosen direction at will and sustain that direction without

distraction.

Methods of dhāraṇā: the five senses. ● Sustainedfocusonanobjectcorrespondingtooneofthefivesenses—sight,sound,touch,taste,

smell.○ Can be done internally or externally.○ Can move from external to internal or internal to external.

● Example:Withtheeyesopen,gazeatacandle.Thencloseeyesandvisualizethecandleinthespace before you.

Methods of Meditation: Dhyānam● Sustained attention until there is knowledge of or insight about the object of focus.

○ From the root“dhī” meaning “intellect” or “intelligence.”● As we masterāsanaandprāṇāyāmaandareabletosustainfocusedattentionwithoutdistraction,

the next step is to gain control of our thoughts, feelings, and behaviors.● Deepening our capacity for self-reflection.● Identifying how memory and conditioning influence our perception.● Cultivating non-attachment.

Methods of Dhyānam:● Svādhyāya—self-observation,self-reflection,andself-analysis.● Pratipakṣa bhāvana—an ancient form of cognitive reframing.● Saṅkalpa—adeclarationofpurpose,intention,determination,andcommitment

Methods of Dhyānam: Svādhyāya, Pratipakṣa Bhāvana, Saṅkalpa● Svādhyāya:Helpsussurfaceourdysfunctionalpatternsatthelevelofthought,feeling,andbehavior.● Pratipakṣa bhāvana:Helpsusreframetheperspectiveofourhighestpotentialatthelevelof

thought, feeling, and behavior.● Saṅkalpa:Helpsuscommittoworkattransformingatthelevelofthought,feeling,andbehavior.

Methods of Meditation: Samādhi● Being completely absorbed in the object of attention until only the object remains; you “become one or

merge with the object.”○ Sam+ā+therootdhā:“toputorplaceorjointogether.”

● The state of absorption in which the mind achieves balance, equilibrium, tranquility, and wisdom.● The stateinwhichthemindnolongeridentifieswiththethingsoftheworldandbecomesabsorbedin

the true essential nature of Self as pure consciousness.



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○ Transformingourcharacter(svabhāva). ○ Breaking identification and attachment. ○ Actualizingourhigherpotentialandrealizingourtruenature(svarūpa).

Methods of Samādhi● Absorbedinlight:LightisauniversalsymboloftheDivine,andalsoPureAwareness,conscious-

ness itself. ● Awakeningsuṣumnā(centralchannel).

○ Su-good,excellent;ṣumna-peace,joy,happiness.● Enteringthehṛdayaguhā—“CaveoftheHeart.”● Mantra:expressesandinvokesaDivineenergythatexistsatbothamicrocosmicaswellasamac-

rocosmic level. ● Yantra:wheremantraexpressestheDivineenergyintheformofsound,yantraexpressesthat

same energy in the form of light.● Nyāsa:gesturesforthepurposeofthe“Deification”ofthebody—aprocessformakingthebodya

seat for, or a temple of, the Deity.● Laya yoga:acomplextantricyogaprocessthatincludes

○ BhūtaŚuddhi:anancientsystemofmeditationorientedtowardpurificationofthebodyandthe mind.

○ Cakrasādhana:anancientsystemofcakrameditationtosurfaceandtransformsvabhāvaatthe level of thought, feeling, and behavior.

○ Devatāyoga:anancientsystemofmeditationinwhichtheDeityfunctionsasamacrocosmicsymbol of our own Divine Human potential; through which we begin to actualize that poten-tial within us.

Integrated Practice ● Yoga uses an integrated method of practice to establish the deeper state through which we can

surface and transform habit patterns, and realize and actualize our highest potential.● The integrated practice is the key to creating that deeper state, and includes

○ Āsanatopreparethebreathforprāṇāyāma.○ Prāṇāyāmatopreparethebreathforchant/mantraandthemindformeditation.○ Chant/mantra to deepen meditation and open the heart.

Sample Integrated Practice



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Tiffany CruikshankLearning to Vinyasa Properly: How to Build and Maintain Healthy Shoulders During Your Practice

Why creating a stable base in your shoulders is important● Efficiency of movement.● Preventing injuries.● Understanding tension and weakness.

Simple understanding of the shoulder girdle● Ball and socket—naturally unstable. ● Severaldifferentjoints:glenohumeral,acromioclavicularjoint,sternoclavicularjoint,scapulothoracic

joint. Main joint we are looking at is glenohumeral.● Because we don’t walk around on our arms all day )we do more lifting and grabbing(, we want more

range of motion here. This also means stability isn’t guaranteed.

Stabilizing mechanisms/destabilizing factors● Bone,cartilage,capsule,ligament:passivestabilizers.● Muscle,tendon:activestabilizers—wehavetheopportunitytoinfluencethem.● Important that layers work together—a community effect. ● Tendency of the humerus to move and wear on deeper structures of the joint. Centering of the

humerus is key.● Humeral head has to sit under the acromion of the scapula )bony ridge of shoulder blade(—we run

into problem with lifting the arms, where the humerus runs into the acromion.

Summary of two potential obstacles● Where the humerus sits.● Acromion.

Stability stands for the idea of integrity or cohesion of the joint. Anytime we’re weight bearing on our arms we need to limit the wear and tear on these structures—cohesion is key. To decrease the wear and tear, ideally have the head of the humerus centered in the socket.

Muscles’ primary function is to move. Another function is to create stability.● Superficial largermusclegroups:muscleswecanseeandfeelandconnectwitheasily—turnon

automatically to make us move. ● Smallermusclegroups:deeperlayerofmuscles—purposeistocreatestability—theymovevery

little.Stabilityisaprecursortoefficientmovement.Thesemusclesarelessautomatic.Turningthemontakesfinesse.

● Synergistic relationship between the two groups.

Inadequate stability can lead to● Excess force through joint.● Impingement.● Tension or weakness around the joint.● All leading to joint wear and tear.



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Two main components of stabilizing shoulders● Stabilize the head of the humerus as well as the scapula.

Muscles that will stabilize humeral head● Rotator cuff:subscapularis,supraspinatus,infraspinatus,teresminor—theyconnectrightontopof

the humeral head—their main job is to balance where the head of the humerus sits in the socket.

Scapular stabilizers● Serratusanterior:runsfromtheribsbetweenthescapulaandribcagetoinsertonmedialborderof

scapula. As it contracts it pulls scapula laterally )abduction(—away from the spine. ● Rhomboids:connectfromthemedialborderofthescapulatothespineitself.Drawscapulatoward

the spine )adduction(. ● Can think of these two stabilizers as a strap that moves the scapula back and forth.● They also serve as foundational support.

The stability of the humeral head depends on the stability of the scapula. But in order to stabilize the shoulder complex, both have to live harmoniously together.

A tabletop pose practice to feel scapular stabilityThis is not cat/cow. Isolate the movement in the shoulder blades, drawing them up and down as you keep the elbows straight. The scapula moves back )retraction/adduction( as you draw your chest toward the floor.Asyoupushtheflooraway,feelthescapuladrawapart(protraction/abduction).

Peopleeitherhavealotoftensionintheshouldermusclesandhavedifficultyrelaxingandsofteningintoadduction and try to use the muscles to create that )passive action versus muscular effort(, or they have trouble drawing the scapula apart.

Looking at how we can wake up parts of our body that are dormant.

Model of repetitive motion injuriesI:insult/irritationtothetissues,injury.NxF/AxR:propensityforinjuryduetorepetitive movement.

Number: number of repetitions of movement.Force: what we are lifting/carrying as well as the tension in our muscles.Amplitude: arc of motion of each repetition.Relaxation: time between repetitions )lack of pressure or tension on the tissue involved(.

Chaturanga is a common practice that can lead to injury—yet it can also be a key way to optimize and create strength.

Worst-case scenario for model of repetitive motion: the number of repetitions being constant, the tension and force being constant, and the relaxation being none. This is basically what happens when we arestanding.Remember:Thethingswedoinyogaaresignificant,butalsothepostureswetaketherestofthedayarereallysignificantaswell.Ifweendupinjuringourselvesinayogaclass,someofitcouldbetheresult of how we hold ourselves throughout the day.



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Optimizing function depends on four issues2. Flexibility of tissues )stretch(.3. Movement of the joint. 4. Control of the joint )strengthen(.5. Optimal joint position )align(.

We tend to come to yoga and get excited about the things that are empowering and that we can easily feel. Whenwelookatthistherapeutically,what’sactuallyverysignificantarethethingsthataredifficult.Lookingforthethingsthataretight/weak—properalignment—helpsusbecomemoreefficientwithhowwemove.Basics help us advance.

Trying to get a community effect of both the superficial and the deep muscles.

Most of us have a tendency to round our shoulders forward and take that tendency into our chaturangas/weight-bearing postures. What we want to see are the front and back of the shoulder working together to centralize the head of the humerus in the socket.

Four steps to stabilizing the shoulder1. Subscapularis:Hug down and into the joint. Think about the head of the humerus coming down and

into the socket. Erase the “shoulders down away from the ears” cue. We don’t want to move the shoulders straight down, we want to move them down and in. The armpit does the work.

2. Serratus anterior:Push forward. Turns side ribs on.3. Front:Hughandsintowardeachother,towardthemidline.Turnsonfrontofshoulders.4. Back:Broadenclavicles.Turnsbackoftheshoulders on.5. Stabilizing doesn’t require a huge amount of effort—it’s subtle work.

If you’re familiar with your planks and chaturangas and then you begin to set the shoulders as you come into them, notice what feels different. Eventually stabilizing the shoulder, turning on the muscles, will happen automatically.

Shoulder stability plan (increasing weight bearing): Just because you can do chaturangas or arm balances doesn’t mean that’s where you should start.

1. Seated with arms in front:Retraining scapular stabilizers without weight bearing at all.2. At a wall:A useful weight-bearing modification for anyone who can’t practice table.6. Tabletop:At this point you don’t have to be too worried about centralizing the humerus as we aren’t

weight bearing all that much yet. But for the most part the humerus will stay centralized because we aren’t bending the elbows.

3. Plank with knees down or up:Amping up the intensity.4. Chaturanga:Atthispointwehavealotofweightintheshoulder—puttingthemajorityofourbody

weight into the shoulders. Tendency to “lay” in the joint. At this point, scapular stability should be opti-mal—what we want to pay attention to is the centralization of the humerus. Start with good alignment.

5. Arm balancing/inversion

Two main things you are looking at as you move through this progression:● Scapular stability.● Centralization of the humeral head.



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Biomechanics of chaturanga1. Push the floor away.2. Turn the sternum forward.1. Move to tips of toes, core and quads turn on.2. Bend elbows.

Chaturanga is a full-body pose.

Common problemsWinging in the shoulder blades )indicative of scapular instability(.Laying in front of shoulders. Idea that the arms have to be at a 90-degree angle )impossible for most people(.

Test it out for yourself● May be helpful to practice on your knees.● Push the floor away, turn the sternum forward.● Lookfor“bounce,”support,andstrength.

Strength testDecide how far you want to lower down.

1. Back up to tabletop or plank. 2. Moderate how far you come down )drop knees or lower down just a bit at a time—doesn’t have to

be all or nothing(.

Pay attention to twothings:positionofhumeralhead,lossofstrength.

Commit to stabilizing your shoulders in chaturanga rather than perpetuating dysfunction.

Chaturanga to updog progression—length of stance is key.

Biggestconcernwithupdogiscomingintoupdogwithshouldersoverwrists.Comeintoupdogandfindaposition where shoulders are over wrists, keep feet where they are, and come into downward facing dog. Lengthbetweenhandsandfeetmightbelongerthanwhatyouareusedto,butitwillforceyoutohaveyourcore and quads on because you will be on the tips of your toes.

● Shoulders over wrists.● Keep feet in position.● Come forward to plank.● Push floor away.● Turn sternum forward.● Scoot to the toes.● Find strong place, then push through to updog.● Use core to lift up and back to downward facing dog.

Downward facing dog is a balancing actIn order to lift arm up overhead at any time, scapula has to elevate and upwardly rotate. We are often told to pull the shoulders away from the ears, but that inhibits the natural movement of the shoulders. The scapula elevating doesn’t mean shoulders hunch toward the ears.



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Setup● Come from tabletop, tuck toes under.● Draw head of the humerus into the socket )not pulling them down the back(.● Lean back, close to heels.● Push the floorawayandvisualizeastretchingoftheouterarmpitasyouthinkaboutlengthening

outer shoulder/armpit—inner edge of shoulder )near the neck( moves away from the ear.● Lift the hips and drop the head.

Hand placementBecause everyone’s bony structure is very different, play with what feels natural and comfortable in the handsforyou.Indexandmiddlefingerforwardorflatteningofthewrist(paralleltofrontendofthemat)mightnotworkforyou.Letyourselfturnthefingersoutalittlebitifdesired.Rememberthattheshouldersare the primary weight-bearing joint. If you are feeling a lot in your wrists, could be because your shoulders aren’t doing their job properly. Centralize weight between the legs and the arms. Find a comfortable posi-tion in the middle.

Common limiting scenariosPosturalissues:roundedthoracic,anteriorheadcarriage.Weak:serratusanterior,lowertraps.Tight:uppertraps,infraspinatus,lats,pecs.Shoulders are where we carry our stress.

To strengthen the trapsFirst stage:

● Lie on back in constructive rest.● Takearmsouttothesides,elbowsshoulderheightandrestingontheground,fingersturnedup

toward the ceiling.● Notice when and if the neck and upper traps tighten up and back off.● Push elbows gently into the floor.● Relax.

Next: ● Push shoulders into the floor● Relax.

Next: ● Draw shoulder blades toward each other and down the back.● Relax.

Next: ● Draw shoulder blades toward each other and down, externally rotate so hands come to or toward

thefloor;grazethearmslikeyou’remakingaminisnowangel.● Relax.

Maintain a relaxed neck and upper traps at each stage.



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Stretching the infraspinatus● Gomukhasana( cow face( arms—If you’re very tight, practice this in the shower and you can use a

towel or a strap.

Stretching the latsCan often be tight if you’re a bodybuilder or if you sit at a computer a lot.

Puppy pose:● Come onto forearms and knees.● Want to keep the hands together for this variation.● As you walk your elbows out, hips are just slightly behind knees.● Keep the arms straightened or bend the elbows and draw hands overhead.

For less of a stretch you can come into a child’s pose variation.

If none of that works for you, you can practice this with your elbows on a countertop. Drop head and walk legs back.

Stretching the pecs● Bolster or a rolled mat, blanket )to serve as a pillow for under the head(.● First thing to touch are the lower ribs, then head.● To access the pec major, arms over head.● To access pec minor,armsatyourside,shouldersdroppingbacktowardthefloor—youwon’tfeel

much of a stretch. Dealing more with postural stabilizers than muscles that move the body.

Recap for healthy shoulder functioning:● No winging of the scapula )where scapula lifts off the back—indicative of weakness in serratus anterior(.● Centering humerus in socket.● Movement of the spine is minimal—often when we feel less stable in the shoulders we overcompen-

sate with the spine.● Symmetry side to side.● Similar position of scapula and humerus with symmetrical movements )tadasana lifting arms over-

headinflexionorabduction).

When you view this practice for the health of the joint ,the most important thing is to work with what is—making sure that you are paying attention ,mindfully ,to what your experience is.

If you feel one side is tighter than the other, spend more time on it.

Remember head and neck alignment and core support.

Investigate and play with what you learned and see what helps you.



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Cyndi LeeThe Power of Restorative Yoga

Yoga is about the relationship between opposites ● There is always an element of harmony that we are working toward and when we feel that alignment

we experience yoga. ● The word Iyengar used for yoga was “integration.”

Why restorative yoga is effective● Restorative yoga helps us tap into something that is natural for us as human beings, what is natural

forallbeings:relaxation.

Integration and dis-integration as a cycle of life● Usually we feel dis-integrated because we put ourselves last. But if we know how to recognize when

we are dis-integrated we can work with dis-integration. ● Restorative yoga is the practice of working with that dis-integration.

What is restorative yoga● Restorative is not napping. It was invented by B. K. S. Iyengar, and made even more popular by

JudithLasater’sfamousbook,RelaxandRenew:RestfulYogaforStressfulTimes.● We can use restorative yoga as a support for our lives and still do active yoga. ● Restorative is also a really important practice for people who can’t do active yoga.

How often should you practice● Cyndi recommends you do at least one restorative pose a week. Ideally you will practice restorative

yoga once a week.

The causes and conditions for relaxation● Quiet, dark, safe, and warm.● Poses and props.● Sensationlessness:whenwegetintoharmonywefeelourwholebody,ourwholebreathdistributed

evenly.

Downregulating restorative yoga practice● Quieting and calming.● Nice for weekends or before you go to bed.

Centering in a seated position with palms on thighs, eyes closed● Breath awareness.● Gathering attention, dropping into the body.● Chanting OM 3x.● Open the eyes, move any props to the side.● Lean back, propping yourself up on your elbows, bend legs, feet can be as wide as the mat .● Drop knees from right to left.

Pose 1: Supta baddha konasana (supine bound angle pose)



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● Props:bolster(s),3-4(evenupto6)blankets,2blocks,eyepillow.● Bolster under the spine, blanket rolled/hugging over and around the ankles.● A block under the outside of each thigh.● A blanket under the head.● If you don’t have blocks or bolsters you can use pillows off couch or bed.● Even if you are very open it’s recommended to have support under your thighs—you don’t want to

overstretch.● Relaxing is your job.● Letgo,dropin.

○ Restorative yoga is the balance to an active asana practice, but it’s not really passive, it’s receptive. We set up in certain shapes that allow our nervous system to really relax and receive soothing messages.

○ Relaxation is allowing the mind to quiet and all of the physiological functions that consume energy to slow down.

● To transition out, deepen your breath. Draw your legs together with your hands )hands to outer thighs(. Move the blocks away from the body and roll over to your right side.

● Sit in an easy pose at the edge of bolster and check in with how you feel.

Pose 2: Twist● Sitonthefloorwithlefthiptowardboster.Twisttotheleftasyoulengthenupperbodyoverthebol-

ster. Chest against boster.● A small pillow under the head is optional. Find your optimal head placement )to the side facing to-

ward the knees or away, or face down(.● Blanket betweenkneesisanoption,orbetweenthekneeandthefloor.● Eye pillow over the back of the neck is also an option.● Cyndi demonstrates how to create a bolster out of blankets.

○ When you get into a restorative pose it can feel really nice. As your body drops into gravity it canalsobecomemoreuncomfortable.It’sokaytotweaktheposeatthatpointtofindcom-fort and alignment. You can add or subtract props.

○ Lookingforcomfort,safety,andsupport.Usingthepropstocreatespace.● To transition out, deepen your breathing. Press your palms on the ground under your shoulders and

let your head dangle as you round up to sitting.● To practice this asana on the opposite side, you can simply shift your legs in the opposite direction. ● Transition out and sit for a moment. Check in, let the effects assimilate.

Pose 3: Stonehenge pose● Puttwoblocksatthetopofyourmat:Youcanusebooksinsteadofblocks.Youcanalsotakeblan-

kets and stack them.● Place bolster )or perhaps a cushion from your couch( over blocks. You can even use two bolsters.● Morepropoptions:Itcanbenicetohaveablanketunderneathyou.Youcanalsoplaceablanket

under your head. You can wrap blankets around your feet or your legs. You can place eye pillows over your hands. You can roll a blanket under your ankles.

○ Review of conditions for restorative yoga.○ These poses are variations of savasanaandthisfinalposewillserveassavasanaforthe

practice as well as an inversion.● To transition out, deepen your breathing. One at a time, bend your legs and place your feet on your

bolster.Rolltoyourrightsideandletyourlegsandfeetcomedowntothefloorinanaturalway.



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● Come to sitting and sit on a blanket. Take a moment to observe the effects of this practice.

Class concludes with a soft and quiet OM.

May all beings have happiness and the causes of happiness. May all beings be free from suffering and the causes of suffering. May all beings never be parted from freedom’s true joy. May all beings dwell in equa-nimity, free from attachment and aversion.

Namaste.

Upregulating restorative yoga practice● Relaxing and also rejuvenating and renewing. ● Sometimes we don’t want to get so relaxed that we can’t do anything.● This practice will help you feel refreshed so you can go about your day with a feeling of grounding

and spaciousness.

Centering● Sit comfortably, rub the hands over tops of thighs, sacrum, chest, and then rub them together. Cup

hands over face and sigh.● Slide hands down to thighs with palms turned up. ● Chant OM 3x.

Pose 1: Supported matsyasana (fish pose)● Two blocks ● One block under shoulder blades, another under head.● Legs can be straight or bent )feet as wide as mat and knees together(.● This is not technically a restorative pose. We are using this as a warm-up to move into practice.● 5 count breath—inhaling and exhaling. ● To transition out, simply roll over. Then use your hands to walk yourself up to seated.● Move both blocks to the side of your mat.

Pose 2: Supported bridge● Lie on your back and bend your legs.● Place block at whichever height you prefer, right under the sacrum.● Feel that your feet are parallel. Knees are pointing straight ahead. ● Hips in line with knees and heels could be stressful on your knees, and if so, go wider. ● Imagine that your heels are dragging back. Relax your throat and let your chin and forehead draw

away from your chest. ● Feel the parts of you that are relaxed and the parts of you that are engaged.● Thisposeishelpfulforfindinglengthinthehipflexors.Weareusingthisposeasapartofour

warm-up for this practice.● Transition by lifting hips and taking block out from under you and lowering down.● Stay for a moment and let your back settle into the support of the earth.● Transition out by rolling onto your right side. Draw yourself back up to sitting.

Pose 3: Restorative setu bandhasana (bridge pose) ● Two bolsters or one bolster and some blankets or simply use blankets.



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● Lie over bolsters so that the bottom tips of shoulder blades are touching the edge of the bolster. Upper back pours down. Shoulders may or may not reach the ground. A blanket under the shoul-ders can help.

● Placing a block between legs and simultaneously wrapping a strap around the legs can help secure them. If you don’t have a strap you can wrap a blanket around the legs instead. It can also be nice tohaveablocksupportedbyblanketsbehindthesolesofthefeetinordertofillinthespace,andgive you as much support as possible.

● Make sure your chin isn’t higher than your head when you lie down.● Find your ideal arm position.● To transition out, deepen your breath. You can keep your strap on your legs )if you have a strap on

your legs( as you bend your knees and roll over. Then slip off your strap and come up to seated.○ In this practice, we stay in each pose for six minutes. You can always practice for longer. If you

are new to restorative yoga, shorter can be better. Stamina is required for restorative yoga.

Pose 4: Viparita karani (inverted action pose / legs up the wall)● Take a mat, two blankets, a block, and a strap to the wall.● Fold blanket in thirds. Place it 10 or 12 inches from wall.● Sit against blanket sidesaddle. Head goes down as legs go up.● Slight bend in the knees. Slight backbend. We don’t want the pelvis to be tucked.● Blanket under the head can be nice.● It’s not so easy to hold legs up for a long time. A strap around the legs, and a block between the

legs )which keeps the sacrum wide(, can help.● Can be nice to drape a blanket over the feet, which can also add support behind the heels.● Check in to see if you are too close to the wall. If your pelvis is tucked in, even a little bit, your

breathing won’t be as rich.○ Inverted action pose is very beneficial for the lymphatic system and the legs.○ Good jet lag remedy.○ Referstorevertingourideaaboutaction:thatwehavetoworkhardallthetimetoget

ahead. This is an easy pose with a lot of benefits.○ Strengthens the heart.○ If after a while the backs of your knees feel stressed,fillthespace by placing a bolster or a

pillow behind them—between your knees and the wall.

Pose 5: Supta badha konasana● Make sure you don’t push against your knees. You can make “horseshoe hands” at the tops of your

thighs and press them a little bit toward the wall and also away from each other.● Stay for a minute.● To transition out use hands to draw your legs together and roll to your left side.● Come up to sitting. You can use the wall for support as you sit.● Finish class with sama vritti (equal breathing(.

Chant OM 3x.

May all beings have happiness and the causes of happiness. May all beings be free from suffering and the causes of suffering. May all beings never be parted from freedom’s true joy. May all beings dwell in equanimity, free from attachment and aversion.


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Namaste. Shiva ReaTransforming Stress Through Meditation

Meditation 1: Meditation for Transforming Everyday Stress This is a meditation to pacify vata through the grounding of the earth element and cultivating peace at the root level.

● Begin with a mudra vinyasa—connecting to the power of apana.● Apana:groundingforcethatconnectsustoourearthbody,thatmovesourawarenessfromfrag-

mentation, from what’s described in ayurveda as excess vata—air and space elements—moving us into the power of pure presence.

● Anjali mudra, or with svabhava mudra. ● Svabhava means to rest in your own essence● Eyes can be closed or at half gaze.● Feel the grounding of the tailbone, feeling the great mother, the earth power.● Exhale—relax the jaw.● Flow:Releasehandsdown,theninhale,drawthemup(tothecrownofthehead)—exhaleandfeel

quality of apana, drawing hands down, emptying out excess thinking, any disturbance that pulls us away from the present moment.

● Three rounds of OM as hands flowdownfromcrowntotheearth.Returningtotheearth,tothesource. Embody the peace of the earth.

● Bhumisparsha mudra:drawlefthandtoyourheart,orjustopenyourleftpalminfrontofyou.Drawyour right hand to your heart and then extend it down to the earth, touching the earth—resting your awareness in your heart, in your central channel. Rest in pure presence. Breath awareness.

● Go deeper into the mudra. Feel yourself like a great mountain. Feel that great stability. No wind can disturb you. Every exhale grounds you into pure presence.

● As we dissolve the mudra, rejoin your hands back to svabhava mudra—hands resting upon the heart.

● Feel that sacred support and pray.● Dissolve the mudra,lettingthehandsfloatopen.● Bring this centeredness and connection to the great mother, to the earth body, as we open to the

flowofdailylife.Maywealwaysbeconnectedtothepeacewithin.● OM shanti.

Meditation 2: A Fluid Meditation to UnwindA meditation upon the fluid reality of our body.

● Wonderful for pacifying the dryness and stress that come through vata imbalances.● Feel breath like an inner river guiding you through all of the dry, intense places—water them with

breath and awareness.● Mudra vinyasa—drawing hands forward, then back upon us like a wave—cascading down our

bodies.Exhaleandletgowiththefluidmovement.● Chant OM.● Resting hands in a natural meditation position, gently rock at the base of the spine. Enjoy the slow

movements of your body. Rock and sway and with peace of mind, sink into divine spirit. Connect to the inner river of your own life force (prana). Eyes can be closed or at a half gaze.

● Allow inner river to unwind tension.● As you close your eyes you can feel the emptying of excess thinking. You can descend into the



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landscape of your inner body.● Withoutanyexternalguidance,feelingthiseffortlessflowcirculatinglikeaninnermassage.There’s

a feeling of the intelligence of our inner life force. As we enter into that nonverbal space of medita-tion, allow the inner river to marinate your whole being. Awakening inner waves.

● Unwinding, relaxing.● Either stay in this river, or gently bring your hands together at your heart and offer a dedication or a

prayer as you complete your practice.● OM shanti.

Meditation 3: Drops of Nectar Lunar MeditationVata pacifying meditation through Integrating soma.

● Somaisconnectedtothelunarqualityofmeditation,connectedtocerebralspinalfluid,tothesubtlepulseandessencethatflowsatthecenterofourbrain.

● Exhale and open your arms into prana mudra. ● Asyoudrawyourhandsoverthecrownofyourhead,bringyourfingertipstogether—thenpour

hands down. Then the hands turn upward and we reach for our heart. Feel sensation in heart region—ofheartfire,asit’sdescribedintheVedasandTantras.Visualizepouringfromthemoon—pouring sublime meditative nectar into your heart. And as we raise our hands, chant OM.

● Draw your left hand to your heart and let your right hand come to hover above the crown of your head. Adjust until you feel the quality of the hand being right over the central channel.

● Close your eyes and visualize that that hand is a stream of benevolence shining down upon the in-ner night sky. The brain becomes quiet, feeling this stream of awareness from the crown of the head to the heart. The hand above has a quality of blessing, a quality of pacifying worry and anxiety.

● Now let the hand slowly come down to the crown of the head.● Right hand to the crown of the head, left hand to the heart, with every inhale, pour your awareness into

yourheartfield—yourheartfire.Witheveryexhale,letgooftensions,comingintothepresentmoment.● Before you release your top hand remember a gaze of someone who has loved you completely—

unconditionally. Feel that quality in your hands, streaming down into your heart. ● Slowly lift your hand and bring it directly in front of the crown of the head, just above the forehead.

As you exhale slowly, relax the jaw. As you inhale, let the top hand slowly join the hand at the heart. Hands come together in anjali mudra, then hridaya mudra.

● Bowfrontalbraintotheheartandthengentlyopenfingertips—openinnerearsandinnergaze—listentothehealingqualitybringingyoubacktoyourheartandinnerrefuge.Lettheworldbeinfreedom as you sit and rest in your own contentment to be—generating the power of love.

● Let your fingertips come together and chant OM as you open arms wide.● Whisper to yourself:shanti,shanti,shanti.● Peace be with you.

Practice:Prana Flow Pranams



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Molly BirkholmiRest Yoga Nidra: Theory and Practice

iRest yoga nidra: Based on the ancient practice of yoga nidra adapted by clinical psychologist Richard Miller to be applicable for audiences that require a secular form of practice )schools, hospitals, military, homeless shelters(.

Practice● A ten-step protocol. ● Can be practiced by anyone.● Helps practitioners to find a deep state of wholeness and peace.● iRest can be practiced anywhere.● A daily practice.● Practice leads you to an experience of being fully present in every moment.

Integrative Restoration Institute: An organization committed to research that demonstrates how these tools can be effective—thus far 29 studies have been conducted showing that iRest is effective for treating chronic pain, insomnia, depression, and anxiety.

Highly accessible:Beginnersoftenfindtheyareabletoreachdeepstatesofrest,relaxation,and meditation. It’s also an exceptional practice for advanced meditators.iRestisahandhold:ittakesyouthroughvariousexperiencesoflife.Afilingsystemforyourmind.Itcanbea great practice before bed—helps you process all the things that happened during the day.

Especially useful for trauma, pain, and anxiety: Welcoming whatever is present with openness and curiosity.

Intentions/sankalpas (first three stages of iRest): 1. Intention: A short term goal—an emotion, a question, a prayer for yourself or someone else.2. Heartfelt desire: What you want more than anything else in life. We state heartfelt desires in the present tense. Many times these desires are already true, and if they are not, they are in the process of becoming true.3. Inner resource: Originally added for trauma populations—a place of safety where you feel comfortable, at ease, and peaceful, that is individually sourced. Once we call this inner resource up, once we locate it, we tune into sensations associated with it.

Koshas (final seven stages of iRest): 4. Annamaya kosha: Touring the physical body—exploring sensation in different ways.5. Pranamaya kosha: Sheath of prana—many ways we can explore the breath during practice—the breath can be a full-body experience. 6. Manomaya kosha: Sheath of feelings and emotions—exploring opposites. 7. Vijanamaya kosha: Kosha of beliefs—“I am strong,” “I am weak.” Sitting with beliefs can make them true. Sometimes beliefs might not be active but it’s good to sit with it anyway. When we practice iRest we welcomeeveryaspectofourhumanexperience—thereisnothingtokeepout,nothingtofix,nothingtochange.Longtimepractitionersfindthattheyareliberatedintimesofdeepsuffering,sadness,andanxiety,in knowing that these unfold into the opposite, and that underneath it all is that ground of peace.8. Anandamaya kosha: Kosha of joy, of bliss. The word “ananda” means bliss, and it is an uncaused joy. Doesn’t mean life is perfect or that everything is great. When we have fully welcomed the entire human



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experience, then joy blooms organically.9. Asmitamaya kosha: Witnessing—this state of awareness helps us observe consciousness and aware-ness.It’sabeautifulspacethatallowsustogetintoadeeperstateofmeditation:experiencingpeacewithout an opposite and silence without an opposite—being complete exactly as we are. You don’t have to achieve this state of awareness, you already are this state of awareness. The problem is we don’t stay connected to it.10. Integration: Comingoutofmeditation,backintotheworld.Livingfromawarenessmeansourthoughtsanddeedsareareflectionofwholeness.“Doing”becomes“being”andeverymomentispairedwithitsperfect response. We no longer have to control our world or our destiny. We have an intrinsic trust that life is revealing itself. We become vehicles of love and compassion—we enable a society that is capable of creative transformative, peaceful change.

When we are hung up in the body or in an emotion, it creates separation—an indicator we need to practice and re-connect. Then we can truly connect with the world around us.

“Yoga” means union and “nidra” means sleep. In the practice of iRest your entire humanity is welcome. Whoever you are today or tomorrow is absolutely perfect. These teachings ask nothing of us and give us everything.

Practice iRest

Q&A with Molly



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Pandit Rajmani Tigunait The Bhagavad Gita’s Solution to a Restless Mind

What’s the big deal about a restless mind? Why is it a problem?● The relationship between agitation and violence.

● The relationship between fear and the restless behaviors of the brain and nervous system.● The relationship between fear and behavior when we’re upset.

To the yogis, it’s clear that most of our problems begin at a deep, subtle level.● “Thejourneybeginslongbeforeitmanifestsintoaphysicalfistfight.”● Yogis tell us that as long as we have a restless, agitated, disturbed mind, we are not going to live as

healthy people.

The relationship between family circumstances and our mental and emotional development.● Acting and reacting.

We take with us—in addition to our agitation—a sense of dissatisfaction, frustration, a huge amount of complaint.● Deep inside, we are constantly wanting to get back at who/what caused our agitation. ● But we don’t know that there’s agitation inside us; it’s too subtle.● No one else wants to take responsibility for how we’re feeling, and that makes us more angry and

affects us on a physical level.

As a society, we’re very good at denying the long-lasting efforts of our inner unrest.

Remember, when the Bhagavad Gita was written, evidence-based science didn’t exist, and as such, scriptures were written based on intuition and common sense. It’s now that we make the connection between what scripture says and evidence-based science, which is written in a different way.

It’s only when a problem gets big that we realize it’s a problem.● Alcohol statistics.● Prescription drug overdose statistics. ● People who overdose are not unintelligent people or unaware of the risks and dangers, so why does

it happen?● Additional stats related to homicide and suicide. ● Instinctively, we know that life is precious. It’s human instinct that we do our best to live in this world as

long as we can. So what could be the state of mind—the state of our inner unrest—that causes this? ● Domestic violence statistics.

In the olden days when psychology was not so well known, we attributed such mental conditions to ghosts andspirits:“Thatpersonispossessedbyanevilspirit.”Todaywehaveadifferentunderstandingand specificterminology.Buttheexperienceisthesame—thatwearenolongerourselves.

According to the Bhagavad Gita and other great scriptures, this inner unrest and lack of peace is what shouldbetakencareoffirst.It’sextremelysubtleandhardtodetect.It’sonlywhenwe’representedwithconditions that are the opposite of peace and tranquility and we are propelled by those conditions that we realize we need to take care of something. And even then it tends to not be our top priority.



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The meditative tradition of yoga tells us “Don’t just stay idle. Pay attention to the inner unrest and its subtle causes.”

As long as there is fear, we are bound to be restless. As long as there is anger, we are bound to be rest-less. As long as there is loneliness, we are bound to be restless. As long as there is guilt and self-condem-nation, we are bound to be restless. As long as we are remorseful, we are bound to be restless. As long as we think that we are good for nothing, that we are worthless, we are bound to be restless. As long as we are fearful, doubtful, angry, suffering from loneliness, self-isolation, self-alienation, we will be restless and ourrestlessnesswillmanifestintheformoflackoftrustinourselves.Lackoftrustinourfriends.Lackoftrustinourkinsmen.Lackoftrustintruth.Lackoftrustinjustice.Lackoftrustinprovidence.

The result? We are constantly tossed by that turmoil inside of us. We are thrown out of our core. We are simply drifting. We are bound to become touchy people. We are prone to misinterpretation with this kind ofinstability.Wecan’tfindcomfort.Ourthoughts,speech,andactionsareboundtobeaffectedbythat,despite the fact that we are intelligent people.

Sometimes, because the answer/solution is so simple, we ignore it/miss it. We are trained and told that effective techniques have to be lengthy, prolonged, and complicated. Simple sitting escapes our mind, but that’s what meditation—the tools and techniques for rising above inner unrest—is all about.

Example of hunger and agitation.

Nature designed our body and mind to resume its inner tranquility, equilibrium, and equanimity very fast. ● Example of kind words bringing someone out of agitation.

Whatmakesushuman:Wehavealloftheingredientstomakeourselvesupset,angry,andagitated.Wealso have all of the ingredients to restore our inner peace, balance, and tranquility. But we have to pay attention in our day-to-day living.

The Five Golden Formulas of the Bhagavad GitaPoint1:Theimportanceofthefoodthatwe eat.

● Fresh food is better than stale.

Point2:Theimportanceofbalancedexercise.● Not too much, not too little, in accordance with your personality type and prakriti.● The exact same series of asanas is not ideal for everyone, but yoga gives us the tools to discover

what’s right for us.

Point3:Rightattitude.● Not alwayswhiningandcomplaining.Lookathowyoucanconductyourselfintheworld/societyina

way that you’re not a source of fear or trouble to anyone and no one is a source of fear or trouble for you. You are a joy to yourself and others. Your loved ones are not obstacles.

Point4:Gotosleepontime,andPoint5:Wakeupontime.● This is called a yogic lifestyle.● Form ahabitofnotbringingyourofficetoyourlivingroomandbedroom(work/lifebalance).You’ll

be successful if you don’t bring stock market reports to your bedroom. It’s mental training.



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● Sleep well, on time, and in the proper proportion. ● The interconnection between sleep and exercise and the rest of life.

These are called the Five Golden Formulas of the Bhagavad Gita. When you organize these, the next step istopayattentiontoyourbreathing,evenforfiveminutesaday.

Tipforbreathing:● Sit down or lie down with your head, neck, and trunk in a straight line. ● Breathe gently, naturally, evenly—without noise, without jerks—smooth and continuous. ● Reduce the pause between inhale and exhale; exhale followed by inhale, inhale followed by exhale.

Thenmeditate.Justfiveminutes.Itdoesn’thavetobeveryesoteric.Justsimplyfocusonyourbreath.Inhale through the nostrils, all the way to the forehead. Exhale, coming down.

You are providing an object, a focus, for your mind. That object is the breath itself. Mindandbreathbecomefriends,travelingtogether.Lettingthemindandbreathmovetogether,upanddown,that is called meditation. The mind then has no reason to attend anything else. The mind becomes peaceful.

With this advice from the Gita, you can create positive change in your life.

Unrest can be removed and a condition of peacefulness can be created. While living in that space you can become the best friend of yourself. You become a wonderful person with the power to transform yourself into your best friend, and even to transform your worst enemy into your best friend. You are free from all fear.

ReferencesBhagavad Gita 5.27Bhagavad Gita 6.11, 6.12, 6.13, and 6.14Bhagavad Gita 6.16 and 6.17

Recommended translation and commentary:Perennial Psychology of the Bhagavad Gita by Swami Rama


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Namaste


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