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IYTTP | Module - III | Āsana Practice | Session - 25
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IYTTP | Module - III | Āsana Practice | Session - 25

Introduction and Initial Relaxation

Setting the Scene

  • The session begins with an apology for the delay, encouraging participants to settle into a comfortable position.
  • Participants are guided to relax their bodies from head to toe while maintaining a straight spine through deep breathing.

Breathing Techniques

  • Instructions are given for Ujjayi breathing, emphasizing inhaling deeply and exhaling with the sound "ma" while focusing on lower abdomen contraction.
  • Participants are reminded to keep their chin down and elbows stretched during the practice, enhancing focus on breath control.

Transitioning Between Sides

Focused Breathing

  • After completing breaths on one side, participants shift focus to the right side, repeating Ujjayi breathing techniques.
  • Emphasis is placed on feeling chest expansion and spinal stretch at the end of each inhale.

Maintaining Relaxation

  • Participants are encouraged to keep shoulders relaxed throughout the practice without forcing breath or movement.

Structured Breathing Exercise

Breath Count Practice

  • A structured breathing exercise is introduced: inhale for 6 seconds, hold for 3 seconds, exhale for 6 seconds, followed by another hold.
  • Variations in breath count are offered for those who may find it challenging.

Vinyasa Flow Introduction

Movement Sequence

  • Participants transition into a vinyasa flow starting from Samasthiti (standing posture).
  • Instructions include raising arms overhead while feeling chest expansion before moving into forward bends (Utanasana).

Continuing Vinyasa Flow

Dynamic Movements

  • The sequence continues with alternating leg positions and arm movements aimed at stretching and strengthening various muscle groups.

Shavasana - Final Relaxation Phase

Restorative Position

  • Participants lie down in Shavasana (corpse pose), allowing their breath to settle as they relax completely.

Apanasana - Knee-to-Chest Pose

Engaging Core Muscles

  • In this phase, participants perform Apanasana by bringing knees close to their chest while focusing on controlled breathing.

Surya Pranayama - Sun Breath Technique

Pranayama Practice

  • Surya Pranayama is introduced where participants inhale through the right nostril and exhale through the left nostril using specific ratios of breath counts.

Closing Reflections

Session Wrap-Up

  • The instructor encourages participants to observe their state of mind post-practice before concluding with gratitude.
Video description

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