| There are some simple practices that will be found | | | | SPINAL ASANAS |
| common to all yogic teaching of Hatha Yoga. | | | | These are included in all general practice and |
| Preparation before exercising includes having an | | | | classwork exercises to help maintain youth. |
| empty stomach, and suitable clothing before..... | | | | - Forward bending -for example, Paschimottanasana |
| BASIC LIMBERING EXERCISES | | | | - Side Bending Posture -for example, Nitambasana |
| All physical practices in Yoga require some preliminary | | | | - Twisting Posture -for example, Matsyendrasana |
| limbering movements to prepare for the Asanas and in | | | | - Back bending - for example, Cobra, or Camel - |
| order to prevent muscular strain and injury to tendons. | | | | Bhujangasana or Ustrasana |
| There is no specific breath control required with these | | | | PRANAYAMA |
| as total attention is upon awareness of the muscles. | | | | Special attention to respiration used in exercising and in |
| - Preparation for Lotus and x legged positions - | | | | Asanas is designed to replace energy expended and |
| involving limbering exercises to ankles, knees and groin | | | | ensure total refreshment of mind and body. Specific |
| - Lunge exercises to stretch achilles tendons, groin and | | | | exercises in Pranayama are routinely included in |
| thighs | | | | preparation for relaxation and meditation to calm the |
| - Limbering forward to stretch hamstrings through | | | | nervous system. |
| exercises involving legs and feet | | | | PREPARATION FOR MEDITATION |
| - Gentle limbering of the spine to prepare for further | | | | Initially some simple concentration exercise to assist in |
| spinal movement | | | | focus of the mind is required. A theme may be given |
| ASANAS | | | | as a general class discipline or students encouraged to |
| The importance of these basic positions requires | | | | formulate their own choice of image, prayer or |
| constant work until they can be achieved with comfort. | | | | affirmation. e.g focus upon a word 'peace' takes a little |
| - Good Standing Posture - Tadasana for every-day | | | | mental effort - when after a while it is easily held in the |
| application | | | | mind, we are ready for beginning to recognize the |
| - Seated Posture - upright cross legged Asana or | | | | relaxed state of meditation when we no longer try to |
| upright in chair for breath control and meditation | | | | think of 'peace' - we are feeling peaceful. |
| - Comfortable Prone Posture - lying in Savasana for | | | | It is anticipated that each teacher uses knowledge of |
| Relaxation or Yoga Nidra ("the yogi's sleep") | | | | traditional techniques that have been applied and |
| - Inverted Posture - Sarvangasana or modified to | | | | tested through personal experience. The teacher is |
| increase circulation of blood to the brain | | | | responsible for modifying techniques and guiding |
| - Beginners are carefully tutored before assuming | | | | students appropriately, in relaxation and meditation as |
| inverted positions because of possible medical | | | | well as physical disciplines. It is important that the |
| conditions. Children are to hold for short time only. In | | | | spiritual aim is seen as integral to all the yogic |
| good physical fitness regular practise of this Asana is | | | | disciplines. |
| encouraged. | | | | |