Yoga Pranala I Ebooklet

8/4/2019 Yoga Pranala I Ebooklet

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Yoga Pranala Iwith Linda Madanicertifed yoga therapist

E-R.Y.T. 500


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Linda Madani is an inspired spiritual healer and senior yoga teacher. She

has been living and practicing yoga on Bali since 1995, studying the ancienthealing arts o Pranala with the respected

Balinese healer jokorda Rai. She has been a

devout apprentice o this exceptional teach-

er or more than 10 years. Linda is a highly

experienced teacher with students rom

throughout the world. She is registered yogateacher with the International Yoga Alliance

(E-R.Y.. 500), and a certied yoga thera-

pist in both India and the USA. She is also a

member o the International Yoga Terapist Association. Linda is passionate

about yoga, and oen travels abroad to expand her knowledge. She teaches

throughout Asia and regularly leads yoga retreats on Bali. She welcomes peo-ple with an open heart to her sanctuary where she shares the teachings and

blessings she has received with much joy.

Music original by Gary Roba

Gary Roba has played the ute since child-

hood. He is a graduate o the new England

conservatory o music in the united states,

and was a Fulbright scholar or music to India

in 1992-3. Gary is better known in the eld

o cranioacial work, in which he has a grow-

ing international practice.

BIOGRAPHY

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Biography 1

Contents 21. Sitting and Breathing 3

2. ibetan Pranayama 3

3. Dandasana 4

4. Ardha Matsyendrasana 5

5. able 5

6. Cow, Cat and Dog 6

7. Child Pose 6

8. Downward Dog 7

9. Sun Salutation la Linda (4 times) 8

10. Ardha Salabhasana SALA-BHA-SANA (locust) 11

11. Makrasana 12

12. Vrajasana with Breath 12

13. Baddha Konasana 13

14. Parchimotasana 1315. Ardha mat-syen-dra-sana 14

16. Dvipada (Dewi pada) Pitham 14

17. wist 15

18. Uddhva Prasarita Padasana 15

19. Apanasana 16

20. Yoga Nidra 16

CONTENTS

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Sit in a comortable position. You can sit in a cross legged position or on a

chair i necessary.

a. Put your hands on your knees or laps.b. Middle ngers and thumbs touching.

c. Inhale, extend your right arm up.d. Hold your breath and block your right nostril with the right index

nger.e. Exhale slowly bringing your right elbow down.. Hold your breath and bring your right hand on your lap.g. Repeat with the le arm.h. Practice or 3 to 5 minutes making sure that there is no sound coming

through the nostrils.

1. Sitting and Breathing

2. Tibetan Pranayama

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a. Sit with the legs outstretched straight in ront.b. Engage the thigh muscles and ex the eet. Te heels may come up of

the oor.c. Make your spine long.d. Stack the shoulders directly on top o the hips.e. Extend your arms in ront o you and interlace your ngers and turn

your palms orward.. Inhale, extend your spine, exhale, bent orward or the hips.g. Feel your hips rotating around the thigh bones.h. Keep pressing the back o your thighs.i. Keep pressing your palms orward as you bent orward.j. Press the belly towards the thighs and keep the integrity o the curve o

the lower lumbar vertebras.

k. Stay in the position or a ew breaths.

3. Dandasana

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a. Sit with the legs stretched out in ront o the body.b. Bend the right leg and place the right oot at on the oor on the out-

side o the le knee.c. Te toes o the right oot should ace orward.d. Bend the le leg and bring the oot around to the right buttock. Te

outside edge o the oot should be in contact with the oor.e. Bind with the le elbow by pressing the elbow against the knee, hand

up, middle nger and thumb together.

a. Sit on the oor with your leg extended.b. Bend your knees and put your eet at on the oor.c. Bring your hands behind your buttocks ngers pointing towards the

buttocks.

d. Press on the palm o the hands and on your eet on the oor and liyour buttocks up.

e. Stay in the position or a ew breaths.

5. Table Pose

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4. Ardha Matsyendrasana


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a. Get down on you hands and knees (on all our), with your shouldersin a vertical line above your wrists and your hips above your knees in aright angle.

b. Inhale and li the chest up tilting the tail bone up, cow pose.c. Exhale, press on your hands and move your tail bone down. Gently

contract the belly and round the back while keeping your navel to thespine, cat pose.

d. Inhale, curl your toes and li your buttock up into down dog. Te heelsdont have to be on the oor but you should press them down as you

push you sitting bones to the sky.e. Repeat 6 times.

a. Kneel and sit on your eet with your heels pointing outward.

b. Your knees should be separated about the width o your hips.c. Make a st with your hands, stack them one on top o the other and put

your orehead on top.

6. Cow, Cat and Dog

7. Child Pose

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d. I it eels comortable, bring your orehead directly on the oor andbring your hands next to your hips palm acing up.

e. Stay here or a ew breaths to relax.

a. Start on all ourb. ilt your tail bone to the sky, simultaneously, raise your buttocks and

lower your head between your arms. Ears parallel to you arms.c. Push your heels towards the ground and sitting bones to the sky.

d. Press on the thumbs and index ngers and roll your inner elbows or-ward.e. Li your shoulder blades away rom your ears and separate them.. Feel the tail bone moving in one directing and the top o the spine the

other.g. Keep breathing.

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8. Downward Dog


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1. Stand with your hands in rom o your heart (talk about energy).2. Inhale, raise and stretch both arms above the head palms together, li

the breast bones to the sky, slightly arch your upper back backward.3. Exhale bent your knees, bent orward and put your hands or tips o the

ngers on the oor.4. Inhale, draw the right leg back, mindully.5. Exhale put the right knee on the oor.6. Inhale raise your arms up above your head, palms together in the eques-

trian position.

7. Exhale, both hands or tips o ngers on the oor.8. Inhale, draw the le leg back into plank position, shoulders above thehands.

9. Exhale, knees on the oor and chest between your hand into ashtangaposition.

10. Inhale, roll into bhujangasana, rolling your shoulders back and liingyour heart to the sky.

11. Exhale curl your toes and come into downward dog, adho mukasavasana,12. Inhale, extend your spine.13. Exhale bring your knees on the oor,14. Inhale bring the right oot orward,15. Exhale the le.16. Inhale, li your sitting bone to the sky, uttasana, orward bent

17. Exhale, bend your knees,18. Inhale, brush the oor with your hands and extend your arm up, palms

together and into uktasana, as i you were sitting in an imaginary chair,tucking your tail bone.

19. Exhale extend your knees and bring your hands to your heart into na-maste.

20. Inhale, raise and stretch both arms above the head palms together, li

the breast bones to the sky, slightly arch your upper back backward.21. Exhale bent your knees, bent orward and put your hands or tips o the

ngers on the oor.

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9. Sun Salutation la Linda (4 times)


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22. Inhale, draw the le leg back, mindully.23. Exhale put the le knee on the oor.24. Inhale raise your arms up above your head, palms together in the eques-

trian position.25. Exhale, both hands or tips o ngers on the oor26. Inhale, draw the right leg back into plank position, shoulders above the

hands.27. Exhale, knees on the oor and chest between your hand into ashtanga

position.28. Inhale, roll into bhujangasana, rolling your shoulders back and liing

your heart to the sky.

29. Exhale curl your toes and come into downward dog, adho mukasavasana.30. Inhale extends your spine.31. Exhale bring your knees on the oor,32. Inhale bring the le oot orward,33. Exhale bring the right oot orward.34. Inhale, li your sitting bone to the sky, into uttasana, orward bent.

35. Exhale, bend your knees,36. Inhale, brush the oor with your hands and extend your arm up, palmstogether and into uktasana, as i you were sitting in an imaginary chair,tucking your tail bone.

37. Exhale extend your knees and bring your hands to your heart into Na-maste.

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a. Lie on the stomach, with head turned to right, arms olded behind the

back on sacrum, and palms up.b. Inhale, li chest slightly, and extend the right arm and li le leg, turn-ing the head to center.

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10. Ardha Salabhasana SALA-BHA-SANA (locust)


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c. Exhale, the arms goes back, leg goes down, turn head to the le.d. Repeat on the other side.e. 6 times, on each side.

a. Lie at on the stomachb. Slowly spread out both the legs. Te toes should remain out and heels

inwardc. Grab your elbows or orearms, or wrist with hands and put your ore-

head on top o it.

d. Adjust your body i needede. Relax the whole body and close your eyes.

a. Kneel with legs together so that you are sitting on your heels.

b. Te whole o the lower legs should touch the ground.c. Te hands should rest at, without eforts on one o the thigh, the head

and trunk remaining in a vertical plane.

12. Vrajasana with Breath

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11. Makrasana


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a. Sit on the oor with your legs outstretched aligned with the hip bones.b. Bend your knees slightly.c. Slowly bend orward and grasp your eet putting, the thumb on the

base o the big toe and the remaining ngers behind.d. Extend your legs as ar as you can.

e. Keep your hands on your eet.. Push the big toe orward and the small toe toward you.g. Inhale, extend your spine, bend the elbows sideways.h. Exhale, bent rom the hips bringing the belly close to the thighs.i. Drop your head like a ruit on a tree, relax your neck shoulders, arms,

chest, upper back, middle back, lower back, belly, sacrum, the wholespine, both o your hips, both o your thighs, both o your knees, both

o your ankles, both o your eet. Relax the whole body observing yourbody going deeper and deeper in the pose.

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13. Baddha Konasana

14. Parchimotasana


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a. Sit with the legs stretched out in ront o the body.b. Bend the right leg and place the right oot at on the oor on the out-

side o the le knee.c. Te toes o the right oot should ace orward.d. Inhale, extend your spine, roll your shoulder back and bring the belly

close to the thigh.e. Exhale, twist.. Bind with the le elbow by pressing the elbow against the knee, hand

up, middle nger and thumb together.

g. With each breath in you extend, with each breath out you twist evenmore

a. Lie on your back with your arms down at the sides next to your hips

palm acing down, eet at on the oor hip distance apart.

b. Inhale, li the pelvis up, extend the right arm behind your head andturn your head to the le.

c. Exhale the arm and the pelvis down head back to center.d. Repeat on the other with le arm and head to the right.e. Six times both sides.

16. Dvipada (Dewi pada) Pitham

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15. Ardha mat-syen-dra-sana


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a. Line on your back with your arms next to your hips and your and yourknees to the chest.

b. Inhale, extend the arms behind the head and li your heals the sky (ex-tend your legs up).

c. Exhale back to starting position.d. Repeat six time.

e. On the sixth time keep your arms behind your head and your legsstraight up and push the lower back and sacrum downwards. Chin tothe chest. Stay in this position or a ew breaths.

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17. Twist

18. Uddhva Prasarita Padasana


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a. Lie on your back with both knees bent toward chest and eet of oor.b. Place hands on the shins.c. Exhale, pull thighs gently to the chest, orehead to your knees.d. Stay there or a ew breaths.

a. Come to lie down on the back.b. Let the eet all out to either side.

c. Bring the arms alongside the body but slightly separated rom the bodyand turn the palms to ace upwards.d. Relax the whole body, including the ace. Let the body eel heavy.e. Let the breath occur naturally.

Linda Madani

20. Yoga Nidra

www.intuitivefow.com

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19. Apanasana


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Linda Madaniwww.intuitivefow.com

Yoga Pranala I Ebooklet

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