ASANAS or Physical Poses

• The Asanas are designed to free our mind and body from tension and stress. They relax, rejuvenate, and energize the body and aim to bring the body and the mind into a harmonious union.
• Please trust your own intuition about how far to push yourself physically. You should not strain yourself, but you do need to work and push beyond some of your perceived boundaries. Remember that yoga is not about competing with others.

PRANAYAMA or Breathing Techniques

• Pranayama is the control of breath. The breath is regulated and controlled through the practice of breathing exercises. The duration of inhalation, retention, and exhalation of breath is regulated with the aim of strengthening and cleansing the nervous system and increasing a person’s source of life energy. Pranayama practice also makes the mind calmer and more focused.

RELAXATION exercises

• Yoga Nidra – is a state of conscious deep sleep. During the practice of yoga nidra, one appears to be asleep, but the consciousness is functioning at the deeper level of awareness. It is sleep with a trace of deep awareness. It is state of mind in between wakefulness and dream.

• Ahimsa – Often translated as ‘non-violence’ or ‘non-injury’.  It includes compassion or consideration for all living beings.  This idea includes your treatment of your body during your yoga practice.
• Satya – This deals with truthfulness.  It includes the concept of appropriate communication (think before you speak) – conducting your life with honesty in behaviour, with thought, and with intention.
• Asteya – Often referred to as ‘non-stealing’. It means cultivating a less materialistic view of life and reining in desires for things that are not ours to have.
• Brahmacharya – can be interpreted as moderation of our actions and our search to fulfil our sensual cravings.
• Aparigraha – Might be defined as ‘non-greediness’, since it encourages you to separate your true needs from what are merely desires or wants.

NIYAMAS – These are about self-regulation—helping us maintain a positive environment in which to grow:

• Saucha –This Niyama is concerned on both the outer and inner cleanliness. The practice of pranayamas, asanas and Yogic cleansing practices to detoxify and cleanse the physical body are necessary to achieve inner cleanliness.
• Santosha – means contentment. Santosha is to practice humility, modesty and finding contentment with what you have and who you are.
• Tapas – means austerity. This Niyama refers to keeping the body in good condition.
• Svadhyaya – means study of the sacred texts and of one’s self. This involves studying one’s self, self-inquiry and self-examination and other things that can help you get to know yourself more.
• Ishwarapranidhana – Under this concept you accept that an all-knowing principle exists.  It reminds you that this higher force is all around you as well as within you.

Chakra One – Muladhara
Muladhara means root. Located at the base of the spine, the first chakra is associated with survival and self-preservation.

Chakra Two – Svadhisthana
Svadhisthana means sweetness and is associated with sexuality, emotions, pleasure, and self-gratification. Located in the area of the low back, hips, genitals, and lower abdomen.

Chakra Three – Manipura
Manipura means lustrous gem. Located in the area of the navel and solar plexus.  This is the power centre of the body, associated with self-esteem and our ability to define ourselves.

Chakra Four – Anahata
Anahata means, “unstuck.” The fourth chakra is located at the heart centre and its health is revealed in our ability to love and be loved: to maintain good relationships with others.

Chakra Five – Vissuddha
Vissuddha means purification. The fifth chakra is located at the throat and is associated with our ability to communicate and express ourselves.

Chakra Six – Ajna
Ajna means to perceive and the sixth chakra is associated with our imagination and intuition. Located at the “third eye,” just above and between the eyebrows, this chakra is associated with our ability to see clearly and accurately.

Chakra Seven – Sahasrara
Sahasrara means thousand-fold, representing the infinite. Located above the crown of the head, the seventh chakra represents our wisdom, higher consciousness, spiritual connection and our ability to know.

Om is one of the most chanted sound symbols. It has a profound effect on the body and mind of the one who chants and also on the surroundings. Most mantras and Vedic prayers start with Om.

• Trataka – Candle Gazing
• Jala Neti – Saline Nasal Irrigation
• Nauli – Abdominal Churning

• Mula Bandha (root lock) is engaged at the centre of the pelvic floor. Drawing the pubic bone and tailbone toward each other may access it.
• Uddiyana Bandha (translated as “flying up”) is engaged at the level of the navel.  It may be accessed most easily at the end of an exhalation, by drawing the abdomen in and up.
• Jalandhara Bandha, or the chin lock, is engaged at the throat by lowering the chin and raising the sternum.

• Yoni mudra uses the fingers to close off the ears, eyes, nostrils, and lips.
• The most common Hasta mudra joins the index finger and thumb. This is referred to as chin mudra. It symbolises the unity of the individual spirit with the universal. The various Hasta mudras are nearly as numerous as Yoga asanas, and are designed to work with the subtle energy currents that flow through the fingers.