Quarter Three Month 7
Asana Practice
Your asana practice for months seven and eight will focus on inversions. If you already use inversions in your practice, take the next two months to refine the poses and place an emphasis on alignment. Observe your breath when you are inverted, don’t let it become shallow or forced. Once you have integrated inversions into your practice, include a few of them in the two asana sessions, which you started developing last month for your personal use. We want to stress that not everyone can or should practice all of the inversions that we are covering in this program. They are included to give you a thorough understanding of the system. Integrate them into your practice how and when you choose. The asana section for month nine focuses on arm balances. Like inversions, these poses should be introduced into your practice only if and when you are comfortable and ready. Like inversions, not everyone can or should practice all of them. Rather than dedicating a recording to arm balances, we have included a short guided pranayama practice instead. When learning arm balances, most people require a lot of practice before they can get their feet off the floor. Be patient with your body and just laugh if you collapse. Many people practice arm balances with a pillow or a folded blanket in front of their hands and/or under their head in case they fall forward. Try this if you have a tendency to lose your balance.
Notes on Practice
The Notes on Practice for month seven continue our discussion of bandhas, specifically Uddiyana and Jalandhara Bandha. Both of these contractions are natural extensions of asana practice. After reading the article, consciously work with both of them. They should add another dimension to your experience of asana. Notes on Practice in month eight explores how to integrate meditation into your practice, if and when you feel it would be beneficial to you. We have also included an optional guided meditation recording by Goswami Kriyananda for you to listen to if you like. There are no Notes on Practice for month nine.
Theory and Philosophy
The philosophy text for month seven looks at the law of karma. The doctrine of karma is often misunderstood. It is the law of cause and effect, which impacts every dimension of our life, not a law of punishment or suffering. After reading the article, reflect on how a deeper understanding of karma can be applied to your hatha practice as well as other arenas of your life. There is no philosophy text in months eight and nine. The recording, which supports the philosophy curriculum for month eight, covers sense-withdrawal and concentration. The recordings for month nine provide an overview of the cosmology of yoga theory and practice.
Anatomy and Physiology
The anatomy and physiology recording for month seven looks at the digestive system. There are no anatomy and physiology recordings in months eight and nine.
Teaching Skills
The teaching skills text begins in month eight with a look at verbal communication skills for teaching asana. In conjunction with this, we want you to begin using your voice within the context of your own practice. The teaching skills assignments in month seven and eight are wonderful tools for learning to verbally articulate directions to your students. The communications skills article continues in month nine with an examination of how to develop and refine your skills for teaching asana. The study questions for month nine’s article are quite extensive and will be valuable as a study guide. The teaching skills recording for month seven discusses how to make your words come alive — how to use your voice to teach and inspire students. After listening to the recording, use some of the techniques, which are discussed on it within your personal practice to help develop your verbal skills. There are no teaching skills recordings for month eight. The recordings for month nine were obtained on retreat and discuss how to structure yoga classes and sequence postures. A handout that goes with these recordings is included
Recordings
In the course of your studies you will sometimes need to access the recordings out of numeric sequence. Attached are the five month seven recordings for your convenience.
Guided Asana
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The Philosophy of Karma
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The Digestive System
Recording 30b
Notes on Practice - Bandhas Part II
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The notes on practice for month seven (attached as a resource) continue our discussion of bandhas, specifically Uddiyana and Jalandhara Bandha. Both of these contractions are natural extensions of asana practice. They should add another dimension to your experience of asana |
Reading and Practice Assignment - Bandhas Part II
Please read the Notes on Practice for month seven, which continue the discussion of Uddiyana and Jalandhara Bandha. After reading the article, consciously work with both of them.
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Asana Practice - Inversions
Your asana practice for months seven and eight will focus on inversions. We have included "Q3 M7 Asana Practice," a PDF on inversions, as a resource for this lesson. Please keep in mind that not everyone can or should practice all of the inversions that we are covering in this program. They are included to give you a thorough understanding of the system. Integrate them into your practice how and when you choose. Also included as a resource is recording 27, "Guided Asana Practice." In addition, you will find "Notes on Practice Lined Pages" which you may print out if you wish, and use to make notes about the poses as you practice them. A photo of each pose is included.
Here are snapshots of the poses you'll be studying in month seven: Click on the first image to view the photos in their entirety.
(Click on the images for full size and gallery version.)
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Reading/Listening/Practice Assignment - Inversions
Please listen to recording 27, "Guided Asana Practice," then begin your study and practice of the new asanas. Please re-listen to the guided asana practice recording at least weekly during the month. Please read and study the month seven asana practice PDF on inversions, re-reading it at least weekly during the month. If you already use inversions in your practice, take the next two months to refine the poses and place an emphasis on alignment. Observe your breath when you are inverted, don’t let it become shallow or forced. Once you have integrated inversions into your practice, include a few of them in the two asana sessions, which you started developing last month for your personal use. We want to stress again that not everyone can or should practice all of the inversions that we are covering in this program. They are included to give you a thorough understanding of the system. Integrate them into your practice how and when you choose.
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Guided Asana
Recording 27
Theory and Philosophy - Recording 28 The Philosophy of Karma
Your month seven theory and philosophy studies are on the law of karma. Any action, whether physical, mental or verbal is karma, providing there is intention in the act. We have included Goswami Kriyananda's teaching on the philosophy of karma in recording 28 as a resource for this lesson.
"When, practicing self discipline and self awareness,
we perform an act with intent in this lifetime, the karma
energy goes not totally into the tank of all the karma.
Some of it is returned into this lifetime's karma and
begins immediately to neutralize that karma." - Goswami Kriyananda
Listening Assignment - Recording 28 The Philosophy of Karma
Please listen to recording 28, "The Philosophy of Karma."
The Philosophy of Karma
Recording 28
Benefits of Inversions
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Attached to this lesson as a resource is a PDF listing some of the benefits of inversions. It’s important to learn the benefits of asanas. Learning them will help motivate you to practice as well as understand which types of postures will be most beneficial to individual needs. The list of the benefits of inversions is only a sample. Research is always making new discoveries about the health benefits of all of the asanas. |
Reading Assignment - Benefits of Inversions
Please read and study the PDF "Q3 M7 Benefits of Inversions." One way to memorize the benefits of an asana is to repeat one of them out loud just before you do the asana. Then, the next day, repeat a different benefit, and so on. In this way, you’ll memorize the benefits of each asana in a few months and you’ll be able to offer yourself and others more motivation to practice as well as more understanding of the tremendous health benefits of doing yoga.
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Reading Assignment - The Breathing Book
In The Breathing Book, please read and practice the inquiries on pages 146-163.
Reading Assignment - Yoga, the Iyengar Way
In Yoga, the Iyengar Way, please read pages 83, 108-111, 116-122.
Review - Anatomy Definitions and Terms
Please review the anatomy definitions and terms and the parts of human anatomy from month one.
Theory and Philosophy - The Philosophy of Karma Text
The philosophy text for month seven looks at the law of karma. The doctrine of karma is often misunderstood. It is the law of cause and effect, which impacts every dimension of our life, not a law of punishment or suffering.
From the article:
"Remember the watch words of the yogi, the great mantra
Aham Brahmasmi: “I am the creative principle.” It constantly
reminds us to acknowledge that we are creating the experience
of our life."
Reading Assignment - The Philosophy of Karma Text
Please read the PDF "Q3 M7 Theory and Philosophy" "The Philosophy of Karma." After reading the article, reflect on how a deeper understanding of karma can be applied to your hatha practice as well as other areas of your life.
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Reading Assignment - The Spiritual Science of Kriya Yoga
In The Spiritual Science of Kriya Yoga, please read pages 214-217 and review pages 218-237.
Teaching Skills - Recording 29 Making Your Words Come Alive
Included as a resource for this lesson is teaching skills recording 29 by Swami Tejasananda (Eric Klein). The recording discusses how to make your words come alive — how to use your voice to teach and inspire students.
from the recording:
"Seriousness should never be confused with sincerity.
Keep the inner smile alive."
Listening Assignment - Recording 29 Making Your Words Come Alive
Please listen to teaching skills recording 29. After listening to the recording, use some of the techniques which are discussed on it within your personal practice to help develop your verbal skills.
Making Your Words Come Alive
Recording 29
Anatomy and Physiology - The Digestive System Recordings 30A and 30B
The anatomy and physiology recordings for month seven look at the digestive system. Recordings 30A and 30B are attached to this lesson as resources.
The Digestive System
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The Digestive System
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Reading/Listening Assignment - The Digestive System
Please listen to recordings 30A and 30B, which explain the workings of the digestive system. In Human Anatomy in Full Color, please read and review pages 27-29 in conjunction with the recordings.
Assignments/Personal Reflections - Asana Practice
This month's assignments are also personal reflections. They do not require written responses.
1. Include a restorative posture in your daily routine. Vary the restoratives so you get a lot of experience with all of them. List the restoratives you are practicing this month and journal what you are experiencing from them.
2. Continue developing last month’s assignment of writing out at least two 60-90 minute asana sessions for yourself based on months one through seven of this program. Sense what feels right for your present needs and conditions.
3. Observe yourself this month and see how you naturally form Uddiyana and Jalandhara Bandha in your asana practice.
4. On several occasions, visualize yourself comfortably performing one of this month’s asanas with all of its actions and awareness. Feel the posture as you do this. Then physically do the posture. Record your observations.
Assignments/Personal Reflections - The Breathing Book
This month's assignments are also personal reflections. They do not require written responses.
In chapter six of The Breathing Book, practice each of the five inquiries, and then choose one of them to practice for at least two weeks. Why did you choose that inquiry and what did you experience and learn from practicing it for two or more weeks?
Assignments/Personal Reflections - Theory and Philosophy - The Philosophy of Karma
This month's assignments are also personal reflections. They do not require written responses.
Reflect on the following: What is the most repetitious physical and/or emotional problem you have experienced in your life? What do you think is the cause or karmic force behind it? What actions could you take to alter this pattern?
Assignments/Personal Reflections - Teaching Skills - Recording 29 Making Your Words Come Alive
This month's assignments are also personal reflections. They do not require written responses. Three methods are discussed on recording 29 for verbally talking yourself through asana practice. Experiment with all three this month to develop your verbal teaching skills.
Study Questions
Study questions are designed to help you review and assimilate the materials you are studying. These are not tests. They are tools which can help you to build a deeper understanding of yoga and integrate it more fully into your life.
Asana Practice - Uddiyana and Jalandhara BandhaTheory and Philosophy - The Philosophy of KarmaTeaching Skills - Recording 29 Making Your Words Come Alive |
Asana Practice
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