HATHA YOGA PROGRAMME

1. Centering (10 m)

Commentary

• Hello again, I'm Janet, filling in while Ian has his op
• Let me know if you have any health problems or physical difficulties
• Do only what feels right for you and your body
• This programme concentrates on hips and legs
• If anything is not clear, please ask

• Stretch out your legs, rock them from side to side
• Now use hands to rock them, feel how relaxed they are
• Rest on elbows and slowly lie back, close your eyes
• Check that you are lying symmetrically
• Rotate your legs in, let them fall out, feet open
• Do the same to the arms, have them away from the body, palms up, fingers loose
• Move your head from side to side to centre it, keep the back of the neck long
• Stretch yourself out, so that the spine rests on the floor, shoulders down
• Let gravity embrace you, feel your weight pulling you deeper into relaxation, melting your body into the floor

• Breathe normally, just let it happen
• Breathe through the nose: the nasal passages warm and moisten the air as it is drawn down into the lungs via the larynx and trachea
• Observe your breathing, notice the length of the in-breath and the out-breath, notice any natural pauses between breaths
• Make each breath smooth, soft and rhythmic, of similar volume
• On each out breath, become aware of heaviness in your body as your muscles relax
• On each in breath, become aware of lightness as you relax your mind
• Clear your mind of any worries, leave them outside the room, instead, concentrate on your inner self
• Centre your awareness inside yourself, observe what your body is doing and think how it feels
• Notice how the breathing becomes slower and deeper, the air is taken further down into the lungs

• Now take control of the breath, deepen your breathing, without straining
• Keeping the breathing slow and deep, make it continuous, in and out with no pauses (saturation breathing)
• This will help to expand the air sacs at the extremities of the lungs, so that there is a better exchange of gases – oxygen entering the bloodstream and carbon dioxide diffusing out – so as to energise the body prior to the exercises
• It also helps the air sacs retain their elasticity and makes them less likely to become clogged with fluid
• Take three more breaths, then sit up

2. Limbers (10 minutes)

• Stand with feet well apart
• Inhaling link hands above head and stretch up
• Exhaling drop hands to floor and stretch down
• Inhale and come up to half way
• Exhale and stretch to right
• Inhale to centre and exhale to left

• Now repeat from top, circling to right and down on exhalation, and to left and up on inhalation
• Make big circles

• Now repeat bending one knee to make bigger circles
• Now repeat, separating hands

• Repeat in other direction

• Lie semi-supine, resting on bent elbows and forearms
• Bend right knee over chest, breathing out }
• Straighten leg at same level, breathing in } x 6
• Bend right knee over chest, breathing out }
• Straighten leg vertically, breathing in } x 6
• Repeat with left leg, then both legs

• Now with upper body lying flat, make big circles with the legs, one leg at a time, both legs alternating, both legs together
• first in one direction, then in reverse

• Bend right knee, clasp back of lower thigh
• Rotate ankle only, one direction, then the other
• Rotate lower leg only, one direction, then the other
• With inside of arms clasped round shin, push right knee towards right arm pit, then left arm pit, onto floor if possible
• Repeat with left leg

• Put arms out from sides of body in a T shape, palms down keep shoulders in contact with floor throughout
• Bend knees, feet together on floor near buttocks
• On an out breath, lower both knees to the floor on the right of the body and turn head to the left – hold
• On an in breath, raise knees and bring head back to centre
• Repeat to left
• Do 3 cycles
• On an out breath, straighten legs and rest

• Bend knees, feet about a foot away from buttocks
• Place right foot on left knee, right thigh upright

• On an out breath, lower both knees to the floor on the right of the body and turn head to the left, hold & breathe
• Now straighten upper leg, hold & breathe
• On an in breath, raise knees and bring head back to centre
• Place left foot on right knee and repeat to left
• Do 3 cycles
• On an out breath, straighten legs and rest

• Lie in Savasana
• Bring legs together, arms to sides
• Bend right knee, place foot to outside of right hip
• Push down on right knee, bringing it towards floor
• Keep left leg straight, sole of foot vertical – breathe
• Inhaling raise arms straight to vertical
• Exhaling lower arms to sides
• Repeat arm movements to breathing twice more
• Repeat with left leg

• Supine
• Sitting

• Lie in Savasana
• Bring legs together, arms to sides
• Bend both knees out to sides and place soles of feet together
• Relax, breathe, let knees fall out

• Now raise upper body, take hold of feet and pull
• Relax, breathe, let knees fall out

• Now come up to sitting and repeat

• Sit up with your legs out straight in front of you, feet at right-angles to legs, toes pulled towards your face
• Keep the back straight. Imagine the vertebrae of the spine stacked one on top of the other
• Keep the abdomen firm, the chest out, the chin in
• Place the hands on the floor on either side of the hips, fingers pointing towards the legs
• Breathe slowly and deeply
• This is an example of a static posture
• It is the starting position for many sitting asanas

• Bend right knee, place foot to outside of right hip
• Push down on right knee, bringing it to floor
• Keep left leg straight, sole of foot vertical – breathe
• Inhaling raise arms straight to vertiacl
• Exhaling bend from hips, keep back straight, lower arms and trunk towards outstretched leg – stretch and breathe
• When you have reached your maximum bend, place hands on shin/ankle/floor and allow upper body and head to come towards leg
• Relax, breathe, let gravity take you lower
• On in-breath come up to sitting
• Repeat twice
• Repeat with left leg bent

• Lie prone
• Bend right knee and hold foot on buttock
• Then put hands under shoulders forearms on floor
• Bend right knee, raise left leg and place left knee on sole of right foot
• Stretch left leg vertically upwards, hold and breathe

• Now push down on forearms and raise body, keeping legs in position
• If possible, straighten arms

• Slowly come down by bending arms so that chest comes to floor first, then chin, lower left leg, then straighten right

• Repeat with left knee bent, right leg raised

• Sit back on your heels, close your eyes, rest your forehead on the floor, place your arms palms up on the floor beside your legs – this is a relaxation posture
• Feel your shoulder blades relaxing, moving closer to floor
• Rest in this position, breathing freely

• Interlock your fingers behind your back, forehead on floor
• On an in breath, raise your hands upwards away from your back, keeping your seat and head down
• Push your hands away from your body, arms straight up
• Hold and breathe freely
• On an out breath, return to child
• Repeat twice

• Start from the upward kneeling position hands on hips with fingers and thumb pointing forwards, elbows back
• Put the right foot flat on the floor with knee at right angle
• Exhaling, lunge forwards, stretching back with the left leg and keeping the body upright, hips facing forwards
• Hold and breathe, then return to start

• Bend elbows and fold arms above head, clasp hands behind head, elbows pointing upwards, arms beside ears
• Repeat lunge as above, then return to start

• Bend elbows and fold arms above head, clasp hands behind head, elbows pointing upwards, arms beside ears
• Then straighten arms above head, palms together
• Repeat lunge as above, then return to start

• Bend elbows and fold arms above head, clasp hands behind head, elbows pointing upwards, arms beside ears
• Straighten arms above head, palms together
• Then look up at hands
• Repeat lunge as above, then return to start

• Repeat kneeling on right knee, left foot flat on floor

• Sit on your heels in the thunderbolt
• Keep the back straight, head and eyes level
• If you can, your knees should be together, toes touching, with heels apart
• But if you are not comfortable sitting on your heels like this, you can put a pad behind your knees, or separate the knees, for the next few exercises
• Rest your palms on your thighs
• Relax and breathe for a few minutes

• Bend neck forward lowering head
• Bend neck backwards head back
• Bend neck to right head on shoulder
• Bend neck to left head on shoulder
• Circle head slowly in one direction, then the other

• Curl your toes under, push with your hands on your thighs and come into a standing position
• Place the feet parallel and close together, spread the toes, distribute your weight evenly on both feet
• Let the arms hang at your sides, palms facing thighs
• Stand tall, tuck the tail in, keep the spine vertical, shoulders back, chin in and eyes level
• Breathe freely
• Tadasana is the starting position for many standing asanas

• We are going to do some warrior postures they are quite strenuous: make sure that you are steady and comfortable, use the breath and relax into the postures, don't strain beyond your capacity it is better to do less and do it right than to try to do more and do it wrongly
• Stand in Tadasana
• Take 2 or 3 breaths to calm the mind and energise the body

• Inhale and step out 4 feet to the right, raising arms sideways to shoulder level, palms down
• Turn right foot 90 degrees, left 45 degrees and turn trunk to face same direction as right leg
• Exhale and bend right leg to right angle, shin vertical, thigh horizontal hold and breathe
• Avoid unnecessary tension e.g. in face, throat, abdomen tension causes strain and wastes energy
• Return to start

• Repeat, but also raise arms, bend elbows and fold arms above head, clasp hands behind head, elbows pointing upwards, arms beside ears

• Repeat, but also straighten arms above head, palms together

• Repeat but also look up at hands

• Repeat to left

• Return to Tadasana

• Shake out legs and arms

• Stand firmly, feet about a foot apart
• Starting from the head, bend forward relaxing the body slowly and smoothly, letting the upper body hang forwards from the pelvis
• Let the head drop, the shoulders droop, the arms hang loosely, curve the back and the waist
• As your muscles relax (e.g. the hamstrings at the back of the thighs), you will be able to stretch them a little further and go down a little lower
• A stretched muscle has the blood squeezed out of it, so that when the stretch is released, the blood flows quickly in again, bringing fresh blood to the muscle – this is why it is beneficial to stretch gradually, rather than jerkily
• Stay hanging loosely down, breathing easily and let gravity bring your hands nearer to the floor

• To come up, reverse the process, slowly
• Then sit down and relax

• Sit legs apart outstretched
• Rock legs from side to side
• Use hands to rock legs from side to side
• Pummel major muscles of legs, arms, shoulders

4. Breathing (10 minutes)

• We are going to sit in the easy posture and do some deep breathing, before relaxation
• This will help remove any excess lactic acid and urea that may have built up in the muscles
• If this is not removed, the muscle fibres tend to stick together – this is what causes stiffness
• Put on extra clothing so that you will be warm
• Sit in Dandasana
• Bend the legs and cross one shin over the other
• Rest the hands on the knees
• Keep the spine upright
• Be sure you are comfortable – if this posture is not comfortable for you, try sitting on your heels, or stay in Dandasana with your legs out straight

• Breathing is called Pranayama
• Prana = life force or vital energy, essential to life
• Yama = control
• Close your eyes
• Lengthen the back of your neck and let the chin drop a little
• Place the backs of the hands on the thighs
• Breathe normally, until fully recovered from postures

• Inhale slowly and deeply through both nostrils, while slightly closing the glottis at top of trachea – this will make a faint sighing sound as the air is drawn past the back of the nose
• Hold the breath while applying the chin and anal locks
• Release the locks and then exhale slowly through both nostrils, while slightly closing the glottis

• Try to lengthen the breaths – ujjayi and the locks will help
• Imagine the flow of breath cleansing the body
• Concentrate on your breathing for a few minutes

5. Relaxation (10 minutes)

• Lie on your back in Savasana, legs slightly apart, feet falling open, arms a little away from your sides, palms facing upwards, fingers loose, head centred, spine lengthened
• Or if you prefer, lie semi-supine, with your knees bent up
• Close your eyes

• Let your body settle into your mat, feel where you are in contact with the floor, supported by it
• Feel the weight of your body, allow gravity to help you relax, melting your body into the mat

• Relax and breathe normally

• Now direct your attention to each Marma (Joint complex) as I say it
• Visualise, look for tension, release the tension, soften the muscles, let them melt into the floor

• Feet, shins, knees, thighs
• Abdomen, solar plexus, chest, spine
• Hands, forearms, upper arms, throat and neck
• Back of head, jaw, eyes, scalp

• Now visualise the whole body
• The whole body is drained of tension
• The muscles of the whole body are soft and melting

• The body and mind feel rested and refreshed

• Bring your attention back to the body, lying on your mat in this room
• Take some deep breaths
• Begin to move your feet and your hands
• Stretch your arms above your head, stretch arms and legs in a star shape
• In your own time, roll onto your side, open your eyes, and push up into a sitting position

• Now become aware of the weight of your body lying on your mat, supported by the floor
• Become aware of this room and the other people in it
• Slowly begin to move and stretch
• When you are ready, roll over onto your side, open your eyes and sit up