1st December 2025

Meditation and Breathing Techniques

Introduction to Meditation

• The session begins with instructions for participants to find a comfortable seated position, close their eyes, and detach from the outer world.

• Participants are guided through deep breathing exercises, inhaling and exhaling deeply while joining palms together for a prayer.

Kapalbhati Pranayama

• The instructor encourages participants to perform 100 strokes of Kapalbhati Pranayama in one round, emphasizing intensity and focus during the exercise.

• Instructions are given on how to properly lock and unlock the body before performing Bhastrika Pranayama, focusing on chest movement during inhalation.

Breathing Rounds

• The first round of Bhastrika is initiated with clear instructions on inhaling and exhaling rhythmically.

• Participants are reminded to synchronize their breath with movements while increasing speed in subsequent rounds.

Relaxation Techniques

• After completing rounds, participants are instructed to relax and allow their breath to settle down before moving into gentle neck movements.

• A series of stretching exercises follow, including side twists that require proper synchronization of breath with movement.

Dynamic Movements and Twists

Butterfly Stretching

• Participants engage in butterfly stretching where they touch thighs with elbows while maintaining a straight spine.

• Sidewise twisting is introduced; emphasis is placed on proper breathing sync as participants twist from the center.

Advanced Twisting Techniques

• Instructors guide participants through holding positions during twists while ensuring natural breathing patterns are maintained.

• Adjustments are made for comfort; if discomfort arises, alternative positions can be adopted without compromising posture.

Postures and Alignment

Chakki Chalanasana (Churning Pose)

• Participants practice Chakki Chalanasana by adjusting leg positions based on comfort levels while maintaining alignment throughout the exercise.

Cool Down Exercises

• A cool-down phase follows where thigh muscles are relaxed through dynamic Pawanmuktasana (Wind Relieving Pose).

Gomukhasana (Cow Face Pose)

Setup for Gomukhasana

• Instructions detail how to sit correctly in Dandasana before transitioning into Gomukhasana by positioning legs appropriately under hips.

Breath Control in Gomukhasana

• Emphasis is placed on Ujjayi breathing technique—contracting the throat while inhaling and exhaling.

Final Adjustments

Vakarasana (Cobra Pose)

• Transition into Vakarasana involves folding one leg while keeping alignment intact; hands should remain close to hips without excessive strain.

This structured approach provides clarity on each segment of the session, allowing participants or readers to easily navigate through various techniques discussed.

Yoga Practice Insights

Importance of Holding Postures

• Emphasizes that the depth of traditional yoga poses is less important than maintaining correct posture and holding it effectively.

• Encourages dynamic movement to prepare for holding positions, focusing on inhalation and exhalation while ensuring proper form.

Leg Movements and Dynamic Actions

• Introduces movements for the second leg, promoting side bending and controlled breathing during transitions.

• Stresses the importance of continuous movement while relaxing the lower back, highlighting three key areas: lower bending, chest opening, and elbow positioning.

Upper Body Activation Techniques

• Discusses techniques for upper body activation through back bending and chest opening while maintaining a straight elbow.

• Suggests using both hands to interlock at the waist to enhance upper body engagement during poses.

Breathing Techniques in Yoga

• Highlights the significance of breath control during movements, advocating for relaxation without fully sitting down to avoid discomfort when standing up again.

• Reiterates that relaxation should focus on easing tension in the lower back rather than complete descent into postures.

Camel Pose (Ustrasana)

• Introduces Ustrasana (Camel Pose), emphasizing chest opening techniques and pelvic positioning to ensure proper alignment.

• Encourages participants to push their pelvis forward while maintaining support from their feet during this pose.

Variations in Seated Poses

Transitioning Between Poses

• Guides participants into transitioning from Camel Pose to Child's Pose for relaxation before moving into Vajrasana.

Half-Moon Pose Variation (Ardha Mandalasana)

• Describes how to position one leg over the opposite thigh in Ardha Mandalasana, stressing proximity for ease of balance.

Use of Props for Support

• Advises using belts or scarves as props if flexibility is limited, ensuring a straight back throughout practice.

Twisting Techniques

• Instruct participants on twisting techniques in Ardha Mandalasana while keeping hips aligned for better support.

Final Relaxation Techniques

• Concludes with instructions on releasing tension by returning to Vajrasana after practicing various seated poses.

Yoga Practice and Techniques

Initial Positioning and Flexibility

• The instructor emphasizes maintaining the Virasana position, advising to hold onto the straight leg for support. Flexibility is noted as a challenge, suggesting gradual improvement.

• A reminder is given to keep the knee from folding while focusing on posture and comfort in the Virasana stance.

Dynamic Movements and Adjustments

• Participants are instructed to extend their second leg out while maintaining awareness of flexibility limitations, transitioning into dynamic movements like Paschimottanasana.

• The instructor encourages using props such as belts or scarves if difficulties arise during poses, emphasizing proper alignment of knees and back.

Relaxation Techniques

• Those comfortable in Supta Virasana are encouraged to relax fully, while others practice adjusting their elbows for better support.

• Participants are guided to lie down completely in Supta Virasana, with instructions on head placement for optimal relaxation.

Advanced Poses: Sarvangasana and Viparita Karani

• Transitioning into more advanced poses, participants lift both legs at a 90° angle while keeping hips elevated without entering Sarvangasana fully.

• Differences between Sarvangasana and Viparita Karani are explained; emphasis is placed on body alignment during these poses.

Pranayama Practices

• The importance of correct effort and awareness in yoga practice is highlighted before moving into pranayama techniques.

• Introduction of a new pranayama technique called Pranav Pranayama, focusing on the sound "Om" with specific hand positions (Chin Mudra).

Breathing Techniques Explained

• Detailed instructions are provided for executing Pranav Pranayama with breath control through different sounds ("A", "U", "M") using designated mudras.

• Emphasis on performing each sound sequentially while controlling breath flow is reiterated as part of the practice.

Breathing Techniques and Body Awareness

Introduction to Breathing Practices

• The session begins with a focus on maintaining a 20:60:20 ratio, emphasizing self-assessment of capacity.

• Participants are guided to start breathing in deeply while feeling the vibrations of "Omkara," promoting relaxation.

Pranayama and Posture

• Instructions are given for proper posture during breathing exercises, highlighting the importance of keeping the spine straight and shoulders relaxed.

• Emphasis is placed on inhaling correctly while performing gentle massages around the throat area to enhance relaxation.

Massage Techniques

• Participants are encouraged to generate heat in their palms for self-massage, enhancing body awareness and warmth.

• The practice includes chanting "Om" three times while forming a mudra with both hands, followed by placing hands over the face for warmth.