IYTTP | Module - III | Āsana Practice | Session - 11

Meditation and Breathing Techniques

Introduction to Meditation

• The session begins with a warm welcome and an invitation to take a comfortable seated position, emphasizing the importance of maintaining a straight back and relaxed body.

• Participants are guided to relax each part of their body, focusing on breathing in a natural rhythm without manipulation.

Observing Breath

• The instructor encourages participants to observe their breath, noting the expansion and contraction of the abdomen during inhalation and exhalation.

• Emphasis is placed on extending the exhale while allowing the inhale to be free, promoting awareness of lower abdomen contraction.

Upper Chest Breathing

• Participants are instructed to place their hand on their upper chest while inhaling deeply, feeling the chest expand in all directions.

• A pause is suggested after inhalation before beginning another exhale, highlighting how this affects spinal alignment.

Arm Movements and Stretching

• The instructor guides participants through arm movements: raising arms sideways while inhaling and bending forward while exhaling.

• Repetition of these movements is encouraged for better engagement with breath control and physical stretching.

Transition to Posture Instruction

• After completing breathing exercises, there’s a transition where an assistant (Ellie) is called upon to demonstrate or instruct specific postures.

• Ellie expresses uncertainty about her ability but prepares to provide instructions for a back arch posture known as Purvatana.

Posture Demonstration Instructions

Description of Back Arch Posture

• Ellie describes the posture as both dynamic and static; she notes its difficulty level which may require modifications for some participants.

Lying Position Setup

• Instructions begin with lying down flat on one’s back with legs together, palms facing downwards. This sets up for proper alignment before executing the posture.

Execution Steps for Posture

• Ellie explains that participants should bend their knees and place feet close together while keeping arms parallel. She emphasizes correct hand positioning during this process.

Yoga Posture Techniques and Safety

Importance of Body Positioning in Yoga

• The instructor emphasizes the delicate nature of positioning during yoga, particularly when lifting the hips and placing the crown of the head. Incorrect positioning can lead to danger.

• A discussion arises about how to manage hand placement and body movement during inhalation, highlighting the need for an open chest while lifting the hips.

• The importance of straightening elbows is mentioned as a crucial part of elevating the hips effectively.

Static vs. Dynamic Postures

• The conversation shifts to static versus dynamic postures, with static postures requiring balance and control without immediate descent after achieving them.

• Dynamic postures involve repeated movements on exhalation, contrasting with static postures where one holds a position for several breaths.

• The instructor notes that some individuals may have extreme flexibility but warns against certain practices that could be dangerous if not done correctly.

Instructional Confidence and Experience

• A participant expresses concern over their lack of experience with specific postures, indicating a need for more practice before giving instructions confidently.

• There’s an acknowledgment that proper instruction requires familiarity with classical postures; participants are encouraged to practice more before teaching others.

Class Structure and Expectations

• The instructor outlines expectations for upcoming classes, emphasizing that students will be required to give instructions on various postures.

• Participants are reminded to communicate any uncertainties regarding class requirements or posture instructions.

Practical Application in Class

• The session transitions into practical exercises starting with Bajrasana (Thunderbolt Pose), focusing on maintaining proper alignment and breathing techniques throughout various movements.

• Instructions are given for transitioning between poses like Chakraasana (Wheel Pose), emphasizing correct form such as keeping knees together and spine aligned.

Yoga Sequence and Breathing Techniques

Warm-Up Poses

• Begin with Mukashwanasana (Inhale), transitioning into Upward Facing Dog, balancing weight on toes and palms while lifting the chest.

• Continue by dropping the left leg down after inhaling, then exhaling to stretch the right leg up, focusing on breath control.

• Perform a Forward Bend from Vajarasana, alternating opposite legs and arms while maintaining balance with eyes open.

Core Yoga Poses

• Inhale into Upward Facing Dog again, ensuring head alignment with spine; exhale as you lower your legs.

• Repeat leg lifts for both left and right legs, emphasizing abdominal contraction during exhales. Transition through various poses including Kashanasana and forward bends.

Advanced Balancing Techniques

• Focus on balancing in different positions such as raising opposite limbs while keeping eyes open; maintain stability throughout transitions.

• Stand up on knees, raising arms overhead before gently lowering them back down to take a few breaths.

Lateral Movements and Balance

• Move into Bashisha, starting from kneeling position; emphasize proper posture with arms raised straight above ears.

• Transition into lateral movements for balance (Vashishtas), adjusting foot placement based on individual capability.

Breath Control Techniques

• Enter Shavasana, relaxing body parts while preparing for controlled breathing exercises. Legs should be wider apart, palms facing up.

• Practice inhaling for 5 seconds followed by exhaling for 10 seconds; focus on chest expansion during inhalation and lower abdomen contraction during exhalation.

Final Stretching Exercises

• Bend knees close to the buttocks with palms touching the mat; follow instructions to lift hips gradually while focusing on core engagement.

• Alternate lifting each leg while maintaining hip elevation; ensure slow movements to enhance muscle control and awareness of body mechanics.

Yoga Practice and Instruction Techniques

Breathing and Leg Movements

• The practice begins with a focus on breathing, encouraging participants to inhale deeply while lifting their right leg, followed by a slow exhale.

• Participants are guided to lift the left leg towards the hip bone during inhalation, emphasizing controlled movements and relaxation as they lower their legs.

• A modification is introduced where participants keep their knees apart, placing palms on knees while maintaining relaxed shoulders and chin down for effective breathing.

• The instructor emphasizes repeating the knee-to-chest movement for five more times, focusing on gentle inhalation and exhalation techniques.

• After completing repetitions, participants are instructed to sit in Sukhasana (easy pose), keeping a straight back and hands in Chin Mudra for relaxation.

Advanced Breathing Techniques

• Introduction of a new technique involving inhaling through a rolled tongue while gently moving the neck up before holding breath and dropping the head down to exhale.

• Participants are encouraged to maintain clenched teeth during inhalation, followed by controlled exhalation without neck movement for six repetitions.

• Emphasis is placed on gentle neck movements during breathing exercises; caution is advised against excessive head tilting that may cause choking.

• A modified version of previous exercises is presented where participants inhale without neck movement but still focus on breath control and comfort levels during retention.

• Concluding with normal breathing observation allows participants to reflect on their physical state before and after practice.

Instructional Training for Future Teachers

• Participants are reminded of the importance of giving clear instructions as they approach the end of their teacher training module, highlighting practical teaching experiences.

• The instructor encourages trainees not to feel discouraged by initial errors when providing instructions; it’s part of the learning process in teaching yoga effectively.

• Emphasis is placed on gaining experience through practice rather than relying solely on memorization from books; real-life instruction will enhance teaching skills.