IYTTP | Module - III | Āsana Practice | Session - 12

Class Assessment and Attendance Discussion

Overview of Class Participation

• The instructor checks on students' completion of assessments, asking for a thumbs-up from those who have finished.

• Anusha expresses uncertainty about her assessment status, while others confirm their participation.

• The instructor mentions that most students have completed the assessment and discusses scheduling issues related to class timings.

Communication About Class Timing

• The instructor emphasizes the need for students to communicate their availability at least a week in advance for future classes.

• Acknowledges variations in time zones and encourages students to inform teachers about their preferred timings.

Yoga Practice Session Initiation

Introduction to Kapalapathi Practice

• The instructor introduces Kapalapathi as part of today's practice, mentioning guidance received from another teacher (VSR).

Initial Relaxation Techniques

• Students are instructed to sit in Sukhasana with proper posture: back straight, eyes closed, and chin down.

• Emphasis on relaxation techniques focusing on stillness and awareness of breath begins.

Breath Observation Techniques

Focused Breathing Exercises

• Students are guided to observe their breath effortlessly while maintaining focus on abdominal movement.

Ujjayi Breathing Methodology

• Instruction includes using Ujjayi breathing; inhaling through the chest and exhaling from the lower abdomen is emphasized.

Sita Lipraana Yama Practice

Arm Positioning Instructions

• Transition into Sita Lipraana Yama with specific arm positions detailed for both sides of the body.

Tongue Rolling Technique

• Instructors guide students through rolling their tongues during inhalation while maintaining neck alignment.

Repetition and Focus on Breath Control

• Students repeat exercises focusing on controlled inhalation and exhalation using Ujjayi technique.

Yoga Practice and Techniques

Initial Warm-Up and Neck Relaxation

• Begin with four repetitions of a posture, ensuring both hands are on the knees while checking for a straight spine. Focus on breathing in the cool air through the mouth.

• Introduce gentle neck movements to promote relaxation without straining. Maintain closed eyes and relaxed breathing before standing up.

Standing Postures: Samasthiti and Tadasana

• Adjust your camera for visibility, then stand in samasthiti (equal standing). Instruct yourself mentally to focus downwards as you prepare for Tadasana (Mountain Pose).

• Coordinate breath with movement by inhaling to raise arms and heels, followed by exhaling to lower them simultaneously. Emphasize the connection between breath and physical movement.

• Hold the pose briefly while focusing on stretching the spine and chest during inhalation, maintaining balance on toes.

Dynamic Movements: Hothanasana

• Engage in dynamic repetitions of Hothanasana (Forward Bend), emphasizing proper form by raising arms from the sides while balancing on heels.

• Transition into Uttanasana (Standing Forward Bend), bending forward while keeping palms beside feet. Ensure head is relaxed downwards during this motion.

Variations of Squatting Postures

• Stand in samasthiti again, ensuring balanced weight distribution. Raise arms overhead before transitioning into Uttanasana once more.

• Move into Up Katasana (Chair Pose), squatting with arms at sides. Adjust stance if discomfort arises due to stiffness in the back.

Final Relaxation: Vajrasana

• Conclude practice by sitting in Vajrasana (Thunderbolt Pose). Close your eyes, align your spine straight, and take several normal breaths to relax fully after practice.

Yoga Practice Sequence

Forward Bends and Body Alignment

• Begin with Derasana forward bend, maintaining closed eyes and focusing on breath. Inhale deeply, then exhale while transitioning to Urdhva Mukha Shvanasana (Upward Facing Dog), balancing on palms and toes.

• Transition into a modified Bujangasana (Cobra Pose) by inhaling to lift the chest without arm movement, followed by an exhale to lower back down. Repeat this sequence while relaxing shoulders after each movement.

• Continue with Urdhva Mukha Shvanasana, then drop the body down again. Focus on aligning arms alongside the body with palms facing up during relaxation phases.

Core Strengthening Poses

• Introduce Ardha Shalabhasana (Half Locust Pose), alternating opposite leg and hand movements while keeping the chest elevated. Exhale when lowering limbs back down.

• Maintain focus on balance in Urdhva Mukha Shvanasana before rolling back into Vajrasana for a forward bend, emphasizing breath control throughout.

Breath Control Techniques

• Shift into lying position for Shavasana (Corpse Pose). Relax completely with legs wider apart and arms extended away from the body. Focus on settling breath and muscle relaxation.

• Introduce a breathing exercise using Ujjayi technique: inhale freely while counting exhalations up to 10 seconds, holding for 5 seconds post-exhale. Adjust counts as necessary based on comfort levels.

Advanced Breathing Patterns

• Emphasize mental counting of breaths without physical aids like fingers or lips during practice sessions. This enhances concentration and mindfulness in breathing exercises.

• If discomfort arises in legs, encourage stretching them out while maintaining relaxed arms at sides; allow normal breathing patterns before continuing.

Final Relaxation Techniques

• Transition into Samasthiti position with legs together and arms close to the body; ensure enough space above head for arm movements during inhalation.

• Execute Prasarita Padottanasana hold followed by Apanasana (Knees-to-Chest Pose), focusing on abdominal contraction during exhalation sequences for core engagement.

Yoga Practice and Breathing Techniques

Sequence of Movements and Breath Control

• The practice begins with a focus on breath control, emphasizing the importance of completing exhales while engaging the core by pulling the tummy in.

• Participants are guided to hold their legs up and arms down, transitioning into Apanasana while maintaining breath control throughout the movements.

• After several repetitions, practitioners are instructed to relax into Shavasana, keeping limbs positioned comfortably for full relaxation.

Transitioning to Dhanayama

• Following relaxation, participants sit in Sukhasana with eyes closed, preparing for Dhanayama (breath regulation). Emphasis is placed on maintaining a straight back and relaxed shoulders.

• The technique of Surya Vedana Pranayama is introduced using Mirgi Mudra; inhalation through the right nostril is practiced alongside specific timing ratios for inhalation and exhalation.

Practicing Surya Vedana Pranayama

• Participants are instructed to close one nostril with Nidhi Mudra while practicing controlled breathing: inhale through the right nostril for six seconds, hold for three seconds, then exhale through the left nostril for six seconds.

• This cycle continues for five rounds, focusing on posture alignment (spine straight and chin down), enhancing concentration during practice.

Reflection Post-Practice

• After completing breathing exercises, participants are encouraged to observe their body and mind quietly before gently opening their eyes. Feedback about energy levels post-practice is solicited.

Discussion on Squat Technique

• A discussion arises regarding squat techniques; participants share experiences about difficulty levels when hands are positioned differently during squats.

• Insights reveal that traditional squatting techniques often rely on arm support which can affect spinal strength; adjustments may be necessary based on individual comfort and posture alignment.

This structured summary captures key elements from the yoga session focused on breath control and movement sequences while also addressing participant feedback regarding technique challenges.