Teaching your first Yoga class

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Yoga Class

Teaching your first Yoga class

Yoga class for beginners

 

Every one start sitting in a comfortable position, either cross legged or sitting on their heals (Vijrasana). The same position is not comfortable for all bodies. Close the eyes and relax for a few breaths.

 

OM OM OM Shanti shanti Shanti!

– Relievesfrom stress and depression. Om stimulates the whole nervous system through vibrations and subsequentlyaffectsthe brainand it’s functions. It quiets the mind and brings them to the presence and to the practice.

 

Breathing – natural breathing. Do about 10 breaths here, bringing their awareness to their natural breathing, where they can feel it. No pushing or changing. Just bringing their awareness to it. This will automatically slow their breath down somewhat and further bring their awareness to the practice

 

  • Makarasana – Crocodile pose –
    • Lie flat on the stomach. Place the arms in front of the head, with palms resting in the elbows of the opposite arm. Rest your forehead on the forearms. Make yourself comfortable. The chest should be slightly lifted to make sure the breathing is felt in lower abdomen and not in the chest. Legs should be apart with the inside of the thigh flat on the floor, opening the hips. Feet are lying on the inner arch, toes pointing outwards. Fully relax the body.
    • Awareness should be on the breathing. The breath should move downwards all the way into the tailbone, expanding the pelvis and lower back.
    • Stay for 10 mins.
    • The benefit of this asana that it encourages the vertebral column to resume its normal shape and releases compression on the spinal nerves caused by long periods of sitting in front of a computer. It also brings their awareness very strongly to their breath and encourages them to take deep breaths as they can feel the pressure of the belly pushing down to the floor. This will be essential for the rest of the exercises I am doing.

 

  • From there push with the arms back into child pose to stretch the and relax the spine after Makarasana. Stay for 5 breathes. Come to sitting.

 

Pawanmuktasana (wind release postures)

– Great for rheumatism, arthritis, high blood pressure. It is useful for removing energy blockages in the joint and therefore results in a freer flow of energy throughout the body. This helps improve self-awareness and self-confidence. The reason I am doing these exercises is that people working in an office are often stagnated in one position the whole day, the air they breath is not very fresh (if they are breathing at all that is!), moral can be low due to long work hours and the fact that often in big corporations, time for individual encouragement is not given. People get stuck on autopilot and this affects their well being in their lives both at work, as well as outside of work.

 

  • Prarambhik Sthiti/Dandasna Base position. give them 5 breathes in this position.
    • Siting with legs stretched out in front, feet close but not touching. Hands behind the back a small gap from the buttocks, slightly wider than shoulders so people feel comfortable but the back, neck and head should all be straight. Elbows straight. Leaning back so arms support the weight of the torso. Close eyes and relax the body.
    • Arms help take the pressure of the spine. By straightening elbows the spine straightens. For those who struggle to keep a straight spine without the support of the arms, this is a welcome rest.
    • Keep awareness on the breathing.

 

  • Goolf Naman (only)
    • From base position, place the feet together, toes upwards and not to the sides. Slowly move feet back and forth, trying to reach toes on the floor when going front, reaching toes towards your knee when going back.
    • Inhale as feet move backward, exhale as feet move forward. Deep breathes.
    • Releases tension from the ankle joint, calf and leg. When sitting at a desk and walking to the coffee machine every hour or so is what the day consists of, there is very limited motion in the legs and no stretching. I’m doing this exercises to stimulate blood flow in feet and legs, as well as releasing tension within the ankle joint.
    • Awareness on breath and movement coordination.
    • Repeat 10 times.
  • Goolf Chakra
    • Same position except move legs slightly apart, about shoulder width and keep the straight. Heels should be kept on the ground throughout.
    • First slowly rotate right foot 5 times clockwise and 5 times anti-clockwise. Very slowly, keeping awareness on the breath and movement coordination. Inhale on the upward movement, exhale on the downward movement.
    • I will need to watch that they are not moving from the knee but from the ankle.
    • Repeat same on the left leg.
    • Then move both legs together at the same time. Again very slowly to keep their attention on the breathing as well as fully extending and fully flexing their feet. A number of people will think this is such a simple thing so their mind will not bother to pay attention to what is really happening in their bodies.

 

  • Janu Naman
    • Stay in base position. Bend the right knee, bringing the thigh near the chest and interlock fingers under the right thigh. Straighten the right leg and point the toes. Arms straighten. Knee straight for those who can. No pushing for those who can’t.Spine and head stay straight. Body does not move with the leg.
    • Awareness on knee movement, balance and breath.
    • This is to strengthen the muscles around the knee without any strain on the knee. It also open the energy flow of the leg.

Dandasana

            – Take a few breathes to relax.

  • Mushtika Bandhana (fist clenching)
    • Sit in base position or cross-legged. Hold both arms in front of the body at shoulder level. Open Hands, Palms down, and stretch the fingers as wide apart as possible. Close fingers to make a tight fist with the thumb inside. The fingers should be slowly wrapped around the thumbs. Again open the hands and stretch the fingers. Repeat 10 times.
    • Inhale when opening the hands, exhale when closing.
    • Awarness is on the stretching sensation and movement coordination with breath.
    • This gives a stretch and strength to fingers, hands and wrists which for office workers are in repetitive movement 8-10 hours a day. It increases flow of energy to fingers hands and releases blockage in the forearms.
    • Relax hands down after for a few breaths.

 

  • Manibandha Naman (wrist bending)
    • Remain in same position. Stretch arms in front of body at shoulder level. Keep the palm open and fingers straight throughout the entire practice. Bend the hands backward from the wrists as if pressing the palms against a wall with the fingers pointing toward the ceiling. Bend the hands forward from the wrists so that the fingers point toward the floor. Keep the elboes straight throughout the practice. Do not bend the the knuckle joint or fingers. Bend the hands up again for the next round. Repeat 10 times.
    • Inhale on the backward movement, Exhale on the forward movement.
    • Awareness is on the wrist joint and stretching of forearm muscle, and breath and movement coordination.
    • The benefit for this is again releasing energy blockage in the wrists and forearms.
    • Place arms down to rest for a few breaths.

 

  • Manibandha Chakra (wrist joint rotation)
    • Remain in same position. Ensure back is straight.
    • Extend right arm forward at shoulder level. Make a loose fist with the right hand, with thumb inside. Slowly rotate the fist about the wrist, ensuring that the fist faces downward throughout the rotation. The arms and elbows should remain perfectly straight and still. Make as large circles as possible. Repeat 10 times clockwise and 10 times anti-clockwise.
    • Repeat on the left hand.
    • Inhale on upward movement, exhale on outward movement.
    • Once both hands have been done individually, raise both arms and repeat same thing with fists moving together in the same direction. repeat 10 times clockwise and 10 times anti-clockwise.
    • The benefits of the wrist exercises are to relieve tension caused by prolonged typing or writing which office workers are subject to.
    • Relax hands down, behind the back to full base position. If legs crossed straighten legs. Close eyes, few deep breaths.

 

Childpose- Relax for a few breaths, for some people sitting like this can be a challenge for longer periods and as this is their first class I want to give them regular rest. This will also help with their attention as the modern people’s attention span as decreased dramatically in the last 10 years and for some people it would become a big difficulty if not given regular rest. Close the eyes and bring the attention to your feet and ankles. What it feels like. Again, allowing the mind to observe what is going on in the body and not let it wander to the next task at their desk.

 

  • Kehuni Naman (elbow bending)
    • Remain in base position or cross-legged.
    • Stretch arms in front of the body at shoulder level. The hands should be open with the palms facing up. Bend the arms at the elbow and touch the fingers to the shoulders. Keep the upper arm parallel to the floor. Straighten the arms again. Repeat 10 times.
    • Once finished, extend arms sideways at shoulder level, hands open and palms facing the ceiling. Bend the arms at the elbows and touch the fingers to the shoulders. Keep the upper arms parallel to the floor. Again straighten the arms sideways. Repeat 10 times.
    • Inhale when straightening arm, exhale when bending.
    • Awareness is on the movement of the elbow joint and arm muscles, and breath and movement coordination.

 

  • Skandha Chakra (shoulder socket rotation)
    • Remain in same position. Place fingers of the right hand on the right shoulder. Keep the left hand on the left knee and the back straight. Rotate the right elbow in a large circle. Repeat 10 times clockwise and 10 times anti clockwise. Repeat with left elbow. Make sure that spine, head and torso remain straight and still.
    • When both hands have been done individually, place left hand on left shoulder and right hand on right shoulder and rotate both elbows at the same time in large circle. Try to touch the elbows in front of the chest going forward, touch the ears whilst moving up and touch the side of the trunk when coming down. Repeat 10 times clockwise and 10 times anti clockwise.
    • Inhale on the upward stroke. Exhale on the downwards stroke.
    • Awareness is on the stretching sensation around the shoulder joint and the breath and movement coordination.
    • The benefit of these last two asanas is to relieve the strain of driving and office work, to help relief pressure in the neck vertebrae and shoulders. They maintain the shape of shoulders and chest.
    • Come to full base position and relax for a couple of breaths.

  

  • Greeva Sanchalana (neck movement ) stage 1,2,3,4.
    • Sit in base position or cross-legged. Let the hands rest on the knees in chin mudra. Close the eyes. Slowly move head forward and try to touch the chin to the chest. Move the head as far back as comfortable. Do not strain. Feel the stretch of the muscles in the front and back of the neck, and loosening of the vertebrae in the neck. Repeat 10 times.
    • Inhale on backward movement, exhale on forward movement.
    • Remain in the same position. Face directly forward. Relax the shoulders. Slowly move head to the right, bringing the right ear close to the right shoulder without raising the shoulders. move the head to the left side and bring the head close to the left shoulder. No straining, touching the shoulder is not necessary. Repeat 10 times.
    • Inhale on the upward movement, exhale on the downward movement.
    • Awareness is on the stretching sensation of the muscles in the sides of the neck, and the breath and movement coordination.
    • Remain in the same position. Keep spine straight, head upright and eyes closed. Gently turn the head to the right so that the chin is in line with the shoulder. Feel the release of tension in the neck muscles and the loosening of the neck joints. Slowly turn the head to the left as far as comfortable. No straining. Repeat 10 times.
    • Inhale when turning to the front, exhale when turning to the side.
    • Remain in the same position with the eyes closed. Slowly rotate the head downward, to the right, backward and then to the left side in a relaxed, smooth, rhythmic, circular movement. Feel the shifting stretch around the neck and the losing of the joints and muscles of the neck. Repeat 10 times clockwise and 10 times anti-clockwise. Do not strain.
    • If dizziness starts to occur, discontinue practice and lie down in savasana.
    • Inhale as the head moves up, exhale as head moves down.
    • Awareness is on the movement and breath.
    • These for neck movements should not be preformed by the elderly, people with low or high blood pressure, vertigo or any neck injuries.
    • The benefit of these 4 movements are that all the nerves connecting to the different organs and limbs of the body pass through the neck. Therefore, the muscles of the neck and shoulders accumulate tension, especially after prolonged work at desk , which is why I have chosen to do these movements as a part of my sequence. They relieve tension, heaviness and stiffness in the head, neck and shoulders.

 

Shavasana – Relax for a few breaths, for some people sitting like this can be a challenge for longer periods and as this is their first class I want to give them regular rest. This will also help with their attention as the modern people’s attention span as decreased dramatically in the last 10 years and for some people it would become a big difficulty if not given regular rest.

 

  • Padotthanasana (raising one leg at a time from lying down) only stage 1
    • Stay lying down, put the legs together and straight. Arms come next to the body and palms are flat on the floor. Inhale and raise the right leg as high as is comfortable, keeping it straight and the foot relaxed. The left leg should remain straight and in contact with the floor. Hold leg there for 3 – 5 seconds and keep breathing. On an exhale slowly lower the leg back to the floor. If the back is weak, the left leg can be bent, with foot on the floor and knee up. Repeat 10 times with the right leg and then change over and repeat the same thing 10 times with the left leg. Do not strain.
    • Awareness is on the stretch in the legs and the breath and movement coordination.
    • This should not be performed by people suffering from high blood pressure, serious heart conditions or serious back conditions or those who have recently had any abdominal surgery. The people can remain in Savasana.
    • After finishing both legs, return to Savasana for a few breaths.

  

  • Pada Sanchalanasana (cycling) Stage 1 only.
    • Place legs together and palms flat on the floor. Raise the right leg, bend the knee and bring the thigh to the chest. Then raise and straighten the leg completely. Then lower the leg in a forward movement, keeping it straight. Bend the knee and bring it back to the chest completing the cycling movement. The heel should not touch the floor during the movement. Relax for a few breaths and then repeat 10 times in a forward direction and then 10 times in reverse. Repeat with the left leg.
    • Inhale while straightening the leg. Exhale when bending the knee and bringing the thigh to the chest.
    • The torso and head should remain on the floor through out the movement
    • Awareness should be on the smoothness of the movement and breath and proper coordination, especially in reverse. When relaxed bring awareness to the abdomen, hip, thighs and lower back, and on breath and movement coordination.
    • This should not be performed by people suffering from high blood pressure, serious heart conditions or serious back conditions or those who have recently had any abdominal surgery. The people can remain in Savasana.
    • If any cramping is experienced in the abdominal muscles, inhale deeply and gently push the abdomen and then relax the whole body. There should be no straining during this exercise.
    • Benefits are good for hip and knee joints (without applying any tension to them), that for office works remain stagnant for most of the day. It also strengthens the abdominal and lower back muscles, aiding the journey to sitting with a straight back at their desk.
    • Go to Savasana for a few breaths.

 

  • Supta Pawanmuktasana (leg hugging) stage 1 and 2
    • Lie with legs together and arms by the side of the body. Bend the knee and bring the thigh to the chest. Interlock the fingers and clasp the hands on the shin just below the right knee. Keep the left leg straight on the ground. Inhale deeply, filling the lungs as much as possible. Exhaling, raise the head and shoulders off the ground and without straining bring the right knee to the nose. Remain in the final position for a few seconds. While slowly inhaling, return to base position. Relax the body. Repeat 3 times with the right leg and then 3 times with the left.
    • When finished with stage one, remain in the same position. Bend both knees and bring the thighs together to the chest. Interlock fingers and clasp the hands on the shin bones just below the knee. Inhale deeply. Exhaling, raise the head and shoulders and try to place the nose in the space between the two knees. Hold the raised position for a few seconds. Slowly lower the head, shoulders and legs while inhaling. Repeat 3 times.
    • Awareness is no the movement, the abdominal pressure and the breath.
    • This should not be performed by people with high blood pressure or serious back conditions.
    • This asana strenghtens the lower back muscles and loosens the spinal vertebrae. This area is often completely stagnant and holding the weight of the body when people hunch over their computers. It also massages the abdomen and digestive organs, removing wind and constipation that is a frequent effect of bad diet, stress and stagnation in the office environment.

 

Shavasana – Relax for a few breaths, for some people sitting like this can be a challenge for longer periods and as this is their first class I want to give them regular rest. This will also help with their attention as the modern people’s attention span as decreased dramatically in the last 10 years and for some people it would become a big difficulty if not given regular rest.

 

  • Rocking back and forth to sitting.
    • Lie flat on the back. Bend both legs to the chest. Interlock the fingers of both hands and clasp them around the shins just below the knees. This is the starting position. Roll the body from side to side slightly. Then back and forth and bit by bit rolling up to a sitting position, cross-legged. Head should remain forward and care taken not to hit it on the floor on the backward movement.
    • This cannot be performed by people with serious back conditions. they will lie down in savasana and roll to one side and with the help of both hands they will push themselves up to sitting.
    • This helps massage the back, buttocks and hips.

 

  • Rajju Karshanasana (pulling the rope)
    • Sit on the floor with legs straight and together. Keep eyes open. Imagine that there is a rope hanging in front of the body. Breath in whilst reaching up with the right hand as though to grasp the rope at a higher point. Keep the elbow straight. Look upward, without crunching at the neck. While breathing out, slowly pull the right arm down, putting power into it as though pulling the rope downwards. Let the eyes follow the downward movement of the hand. Repeat with the left arm to complete the first round. Both arms do not move at the same time. Repeat 10 times.
    • Inhale when raising the arm, exhale when lowering the arm.
    • Awareness is on the movement and stretch of the upper back and shoulder muscle, and breath and movement coordination.
    • The benefit of this asana is to loosen the shoulder joints and stretching the upper back muscles. It firms the breast and develops the muscles in the chest. Office works often suffer from frozen shoulders and the chest falling inward and therefore a reduction in the use of the muscles in the chest.

 

 

  • Gatyatmak Meru Vakarasana (dynamic spinal twist sitting)
    • Sit on the floor with both legs outstretched. Separate the legs as far apart as comfortable. Do not allow the knees to bend. Stretch the arms sideways at shoulder level. Keeping the arms straight, twist to the left and bring the right hand down towards the left big toe. Stretch the straight left arm behind the back as the trunk twists to the left. Keep both arms in one straight line. Turn the head to the left and gaze at the left outstretched hand. Twist in the opposite direction and bring the left hand down towards the right big toe. Stretch the straight right arm behind the back. Turn the head to gaze at the right outstretched hand. This is one round. Repeat 10 times.
    • Start slowly and then gradually increase the speed. There should be no pushing or pulling, just gentle movement.
    • The awareness is no the twisting movement and on the effect on the spinal vertebrae and muscles, and breath and movement coordination.
    • People with back conditions should avoid this asana. They can lie down in savasna.
    • This asana removes stiffness in the back and increases flexibility in the spine, which is why I have chosen this asana.
    • Place hands behind buttocks and legs straight or crossed, close eyes and take a few relaxing breaths.

 

  • Palming and blinking (eyes)
    • Sit up, legs straight or crossed as people are most comfortable. Close the eyes and rub the palms vigorously until they become warm. Place the palms gently over the eyelids, without any undue pressure. Feel the warmth and energy being transmitted from the hands into the eyes and the eye muscles relaxing. Remain in this position till the heat from the hands has been absorbed by the eyes. Then lower the hands but keep the eyes closed for a few breathes.
    • Slowly open eyes. Blink the eyes 10 times quickly. Close the eyes again and relax for a few breaths. Repeat this 5 times.
    • With these exercises I want to help soften, warm and moist the eyes properly for the coming exercises. Long hours spent staring at a screen dries the eyes and stiffens the muscles of the eyes.

 

  • Sideways viewing
    • Sit comfortable but ideally legs out in front of the body. Raise the arms to the sides at shoulder level, keeping them straight, make a loose fist and point the thumbs upwards. The thumbs should be just in the peripheral vision when the head is facing forward. The head should not move. Look at a fixed point directly in front and on level with the eyes. Fix the position of the head in this neutral position. Then without moving the head at all, focus the eyes on the left thumb, then space between the eyebrows, right thumb, space between the eyebrows, left thumb and so on, repeating the cycle 10 times keeping, head and spine straight throughout.
    • After close the eyes and palm the eyes again to relax them.
    • Inhale in the neutral position, exhale while looking to the sides. Inhale again coming to centre.
    • For those that might find looking up to the eyebrow centre unbearable, they can look directly forward at their fixed point instead.
    • Sideways viewing relaxes tension of the muscles of the eyes that are strained by constant close work. It also helps to correct and prevent squint, which causes a lot of office workers bad headaches.
    • After, close eyes and breath for a few seconds. Palming eyes may be performed again for those who want. Why I do not make it mandatory is that for some people this will not be very difficult, but massively so for others, depending on sight and eye health.

 

  • Up and down viewing
    • Maintain the same position. Place both fists on the knees with both thumbs pointing upward. Keeping the arms straight, slowly raise the left thumb while following the motion of the thumb with the eyes. Once the thumb is raised to the maximum, slowly return to the starting position, all the time keeping the eyes focused on the thumb without moving the head. Practice the same movement with the right thumb. Repeat 10 times with each thumb. Keep the head and spine straight throughout. Finally, close and rest the eyes.
    • Inhale while raising the eyes. Exhale while lowering the eyes.
    • This exercise helps balance the upper and lower eyeball muscle.
    • If the eyes start really hurting at any point during the exercises, palming can be performed.

  

Palming eyes again all together. – To help release any tension that might have accumulated in the eyes during these asanas.

  

Dandasana – Relax for a few breaths.

 

Come to a squat. Raise buttocks to forward bend, bent knees all good. Slowly roll up the spine vertebrae by vertebrae till they come to standing. Few deep breaths to balance the body in the standing position.

  

  • Stand with legs hip with apart or even a little bit wider. Weight should be distributed equally between the feet. Tail bone tucked under, hands straight in front of chest, palms together. Open the hands out to sides in sync, opening chest on inhale, back together on exhale.
    • This exercise I am doing to stretch and open both the chest and the upper back, this will give the lungs more space to work and increase oxygen intake to the brain and the whole body, which will in turn increase their energy for the rest of the day. It will also help release energy blocks in shoulders and chest. The reason I am putting it first in this standing sequence is because it is a gentle notice for the body where the work is going now, without any strain or tension.
    • There should be no pull at all, just moving the arms as comfortable.
    • Face forwards.
    • Awareness is on the opening of the chest, heart centre and on the coordination of the movement and breath.

 

  • Bandha Hasta Utthanasana (Hand crossed in front and over head)
    • Stand with feet together or just slightly apart for those with hyperextended knees. Keep the arms by the sides. Relax the whole body and balance the body weight equally on both feet. Cross the wrists in front of the body. Slowly raise the arms above the head, keeping the wrists crossed, and at the same time bend the head slightly backward and look up to the hands. Spread the arms out to the sides so that they form a straight line at shoulder level. Hold the position, then reverse the movement, re-crossing the wrists above the head. Lower the arms straight down so that they are once again in the starting position, look forward. Repeat this 10 times.
    • Inhale on raising the arms, exhale while spreading them out to the sides, inhale while re-crossing the wrists above the head, and exhale while lowering the arms.
    • Awareness should be on the stretch in arms and shoulders, the expansion of the lungs and on the breath and movement coordination.
    • This asana rectifies round shoulders and removes stiffness from the shoulders and upper back. The deep synchronised breaths improve breathing capacity. This is important for office workers as, due to their posture at their desk, deep breathing is not possible and the muscles lose memory for how to do this. This asana also influences the heart and improves the blood circulation. The whole body, especially the brain, receives an extra supply of oxygen.

 

Legs slightly apart, close eyes and relax for a few breaths.

 

  • Tadasana (palm tree pose)
    • Stand with feet together or a little bit apart, and the arms by the sides. Steady the body and distribute the weight equally on both feet. Raise the arms over the head. Interlock the fingers and turn the palms upward. Place the hands on the the top of the head. Fix the eyes at a point on the wall slightly above the level of the head. The eyes should remain fixed on this point throughout the practice. Inhalde and stretch the arms, shoulders and chest upward. Raise the heels, coming up on to the toes. stretch the whole body from top to bottom, without losing balance or moving the feet. Lower the heels when breathing out and bring the hands back to the top of the head. This is one round. Relax for a few seconds before going again. Repeat 5 times. Then do a 6th round and hold for 5 seconds, maintaining a steady breath.
    • The awareness is here on the stretch of the whole body and maintaining balance, as well as breath and movement coordination.
    • This asana develops physical and mental balance, which will be a good support in a stressful working environment. It is challenging enough to take their mind completely of what ever else they might be thinking about. It also gives a good stretch to the entire spine and helps to clear up congestion of the spinal nerves at the points where they emerge from the spinal column, which is again is essential for someone spending their whole day in the same position in front of a screen.

 

 

  • Tiryak Tadasana
    • Stand with the feet more than shoulder with apart. Fix the gaze on a point directly in front. Interlock the fingers and turn the palms outward. Raise the arms over the head, stretching upwards. Bend to the right side of the waist. Do not bend forward or backward or twist the trunk at all. Hold the position for a few seconds, then slowly come back to upright. Repeat on the left side. That is one round. Repeat 10 times. To end the practice, return to upright position, release the hands and bring the arms down by the sides.
    • Inhale when raising the arms, exhale while bending to the side, inhale to centre. Exhale while releasing the posture in the end.
    • Awareness is on keeping the balance and stretch along the side of the body. Body and head facing forward while bending to the side without twisting.
    • Benefits are same as Tadasana but also this asana massages and loosens and exercises the sides of the waist. It balances the right and left groups of the muscles that sustain our posture and therefore is of an essence for office workers who’s main problem is posture!

 

Samastithi – Close eyes and relax for a few breaths.

 

Come to sitting in a comfortable position, ideally on a block.

 

Pranayama

 

Take 2-3 minutes just allowing breath to come to normal, bring their attention to their breath.

 

  • Nadi Shodhana Pranayama – Technique 2, alternate nostril breathing
    • Hold the fingers of the right hand in front of the face. Rest the index and middle fingers gently on the eyebrow centre. Both fingers should be relaxed. The thumb is above the right nostil and the ring finger above the left. These two control the flow of breath in the nostrils by alternately pressing on one nostril, blocking the flow of breath and then the other. The little finger is comfortably folded.
    • Now gently breath in through the left, holding the thumb gently down on the right nostril. There should be no sound of the breath. Then close the left nostril with the ring finger and breath out through the right. Breath in through the right, close it with the thumb and open the left and breath out through the left. Repeat 10 times.
    • To help bring the awareness it can be good to count as you breath in and to start to work towards the breath being even on an inhale and exhale. If to start of with the exhale is a bit longer, that’s alright.
    • There should be no forcing of the breath and the count should not get faster, but ideally slower. This should happen naturally and not be pushed for. If there is any discomfort, count should be reduced immediately.
    • This is not recommended for people with heart problems.
    • The benefits of this pranayama is to balance the breath and the brain hemispheres. It has a calming effect and relieves anxiety and improves concentration. The reason I have chosen to do this pranayama specifically is because it is fairly simple, it can be done by almost anyone, including menostrating women. But main reason for doing it is that it slowly people’s thinking down and will improve their capacity for work dramatically, even if for the rest of the day.

 

 

Shavasna

–   Give them about a few seconds to just relax and breath.

  • Walk them through relaxation. Full body scan. I am going to walk them through it as their minds will already be swimming towards their next step, i.e. their desk, their jobs. I think it is vital to do a good relaxation after the class, for both the mind and body to reap the full benefit of the class. I think at this stage meditation would be very challenging for them and I would rather introduce that after working with them for a week or so.

 

Come to sitting.

  • Cross legged, place your attention at your eyebrow centre. One Om and 3 Shanti. Peace in my mind, peace in my actions, peace in my heart.

 

OM Shanti Shanti Shanti

Namaste!

rahul

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