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
• Yoga Sutras of Patanjali relax into postures, no forcing
• Do only what feels right for you and your body
• If anything is not clear, please ask

• Yoga relaxes the body to relax the mind
• Centre your awareness inside your body
• Lie back with your head resting on a small pad or pillow
• Bend your knees and place your feet flat on the floor in a comfortable position
• Put the soles of your feet together, let your knees fall out
• Start with your arms relaxed at your sides palms up

• Breathe normally, just let it happen

• Take a deep breath in, then forcefully exhale making a HAA sound repeat a few times
• As you breathe in, feel lightness entering the body
• As you breathe out, feel the muscles relaxing
• Think of a colour that you find calming and associate it with the relaxation in time will be able to relax anywhere anytime just by thinking of the colour
• Breathe normally like this for a while
• Notice how the breathing becomes slower and deeper as the body and mind settle down and relax

• 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)
• Take three more breaths, use hands to bring knees together, then sit up

• Stand tall, feet together, hands in prayer position
• Breathe deeply, ending with out breath
• Think of the sun, focus on it, visualise it
• In raise arms straight above head, go into backward bend
• Out do standing forward bend, bring palms to floor
• In step back with right foot, head up
• Out raise hips and push up into downward dog

• In lower hips and push up into cobra

• Out raise hips and push up into downward dog
• In step forward with right foot, head up
• Out do standing forward bend, bring palms to floor
• In raise arms straight above head, go into backward bend
• Out stand tall, hands in prayer position
• Repeat to other side
• This is one complete cycle
• Carry on to your own breathing rhythm

• Sit in Dandasana
• Separate legs and roll them outwards
• Bend the right knee and place the foot at the perineum
• Let gravity take knee towards floor
• Now reverse the legs
• Then repeat with the "worst" leg and bend the other leg so that the other foot sits on top of the first
• Insert outer edge of upper sole between calf and thigh of lower leg, let knees go towards floor

• Rub palms together to warm them, place over eyes
• Look up, down, left, right
• Circle the eyes gently several times in one direction, then in the other

• Lie back and stretch out legs, soles vertical
• Bend left knee and put foot flat on floor shin vertical
• Inhaling, raise right leg to vertical, flex and bend ankle, then lower x 3
• Repeat with left leg straight
• Repeat pulling on back of thigh and lower
• Repeat raising arms above head
• Repeat with other leg
• Repeat with both legs raised

• Lie on your side in a straight line, head resting on hand, with other hand flat on floor in front of body
• Raise one leg and hold, breathing freely, then lower x 3
• Repeat moving raised leg forwards and backwards in scissors-like movement
• Repeat, this time rotate the leg and point the foot down towards the floor
• Now raise both legs together and hold
• Repeat to the other side

• Lie on left side with upper arm on floor above head, head supported by hand, right hand along side of body
• Bend right knee upwards and place sole of right foot on inside of left thigh – hold x 3
• Take hold of right foot with right hand and straighten leg up to side, turning leg in socket – hold x 3
• Repeat to other side

• Lie down
• Bend the knees, place the feet flat on the floor close to the buttocks, a hip-width apart
• Place your arms at your sides with palms down
• Tuck your tail in and tilt the pelvis so that the sacrum in the small of the back is flat on the floor
• On an in-breath, slowly raise the seat
• Breathe freely, on each in breath, push the seat up higher
• On an out-breath, slowly lower the seat, put the vertebrae down on the floor one by one x 3
• This exercise flexes the back, especially the lumbar vertebrae and sacrum. It strengthens the muscles of the back, abdomen and thighs

• Repeat supporting back with hands and pushing higher

• Repeat raising arms above head at same time as seat is raised

• Lie back, straighten the legs and relax in Savasana

• Raise head and look at feet
• Slowly raise spine, vertebra by vertebra and come up to sitting position

• 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

• Start in Dandasana
• Bend the right knee and place the right foot flat on the floor close to the right buttock, keep bent leg upright throughout

• Turn to right, bend left elbow in front of right knee, forearm vertical, press arm against knee to help turn
• Take right arm back, finger tips on floor pointing away

• Take three breaths

• Move trunk closer to right leg and place left armpit over right knee, stretching left arm towards left foot palm back
• Try to twist so that the shoulders are parallel to the outstretched leg
• Turn your head to look down left arm
• Hold for three breaths, trying to increase the turn

• Bend left arm back around right shin and take right arm around back, link hands and pull
• Face backwards looking over right shoulder
• Take three breaths

• Return to Dandasana, then repeat to the left

• Separate legs as wide as possible, feet upright
• Inhaling, stretch arms above head, palms forwards
• Exhaling, bend forward from hips, keeping back straight
• Place palms on floor and use breath to bend hips further
• Soften elbows – relax backs of thighs, then feel stretch
• When straight back will go no lower, drop head and curve upper body towards floor and hold
• Alternate head up to flatten back and head down
• Slowly walk hands to right and hold
• Slowly walk hands to left and hold
• Slowly return to centre and come up
• Use hands to bring legs together and massage backs of thighs

• 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
• Rest your palms on your thighs
• Do shoulder lifts
• Relax and breathe for a few minutes

• Start in thunderbolt
• If feet uncomfortable, kneel on folded blanket
• If legs uncomfortable, sit on block
• Take the feet a little apart and sit on the edges of the heels
• Lift the seat and with fingers ease the outer calves to the sides away from knees
• Separate the feet further and sit between them, keeping knees together
• Place the palms on the soles of the feet, elbows bent
• Interlock the finger and stretch up the arms, squaring the wrists and locking the elbows to straighten arms
• Reverse clasp, stretch up
• Hold and breathe

• Curl your toes under, push with your hands on your thighs and come into a standing position
• Shake out the legs
• 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

• Inhaling, raise arms forwards, parallel to floor and each other, palms facing
• Exhaling, turn upper body and head and eyes to right, sliding left palm along inside of right arm
• Inhale and return to centre
• Exhaling, turn upper body and head and eyes to left, sliding right palm along inside of left arm
• Continue for several cycles, maximising the turn

• Stand with feet wide apart, feet splayed
• Inhale and raise arms to horizontal
• Exhaling turn right foot out, bend right knee and take weight to right, stretching inner thighs
• Inhale to straight legs
• Exhale bending to left
• Continue for several cycles

• Stand inTadasana
• Step out to right, turn left foot 15 degrees in, right foot 90 degrees out
• Inhale and raise arms to horizontal, palms down

• Move hips to left
• Bend from hips taking right fingers to floor, left arm to side of body
• Take weight on right foot, let knee bend, walk left foot and right hand to right
• Let left leg rise so that it is parallel to floor, look forwards
• To come down, lower left leg and raise right arm

• Repeat and also raise left arm to vertical

• Repeat and also look up

• Repeat to left

• Stand in Tadasana, forearms behind back, clasp elbows
• Step out to the side, feet parallel
• Bend forwards to horizontal, then raise clasped arms
• Move from side to side

• Repeat, bending towards floor with head
• Move from side to side

• Turn left leg 60 degrees in and right 90 degrees out
• Bend towards right knee
• Repeat to left

• 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

• Lie in Savasana, arms at sides, palms down
• Bend elbows and arch back, lift head, place crown on floor
• Push chest upwards, open throat, hold, breathing freely
• Then place hands in prayer position and hold
• Then bring soles of feet together and hold
• Use hands to bring knees together
• To recover, push down on elbows, raise upper body and lie back in Savasana

• Lie back, bend knees over chest
• Hold knees and do squeeze curls
• Rock from side to side on lower back to massage the spine and back muscles
• Relax in corpse until breathing returns to normal

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

• Exhale fully
• Inhale for 2 secs, hold for 2 secs, continue until fully inhaled
• Exhale in one continuous breath
• Continue breathing like this, without straining

• Concentrate on your breathing for a few 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

• Have at the back of your mind the colour that you associate with being calm
• Let the breath flow smoothly and naturally
• Mentally travel through the body and relax – the top of the head . . the nose
• Exhale and inhale completely then return to natural breathing
• Relax the mouth . . the neck
• Exhale and inhale completely then return to natural breathing
• Relax shoulders . . fingertips
• Exhale and inhale completely then return to natural breathing
• Relax the chest . . lower back
• Exhale and inhale completely then return to natural breathing
• Relax the hips . . toes
• Exhale and inhale completely then return to natural breathing
• Relax your whole body from the top of the head to the toes
• Exhale all your tensions, worries, anxieties
• Inhale energy, peace, relaxation
• Return to natural breathing

• Your body feels rested and relaxed
• Your mind feels revitalised and refreshed

• Become aware of your body lying on the soft but firm surface of your mat
• Become aware of this room and the people in it
• 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