Yoga Lecture Notes

Eight Limbs of Yoga

• Understanding that physical postures (Asa) are only one of the eight limbs of yoga.
• This session focuses on the first limb, the Yamas.

The Five Yamas

1. Ahimsa: Non-violence or non-harming.
2. Satya: Truthfulness.
3. Asteya: Non-stealing.
4. Brahmacharya: Right use of energy.
5. Aparigraha: Non-grasping.

Focus on Ahimsa (Non-violence)

• Application towards others and oneself in thoughts, deeds, and actions.
• Encouragement to approach yoga practice with love, avoiding harm.

Yoga Sutras

• Composed by Patanjali, a practical guide for spiritual journey.
• Sutras are concise phrases for lessons, similar to modern-day cue cards.
• There are 196 sutras divided into four chapters.
• Asa mentioned only three times, highlighting the broad scope of yoga.

Definition of Yoga

• Yoga translates to Union or Yoke.
• Unites self with divine or mind with body.

Practicing Ahimsa

• Developing a kind approach during practice.
• Being mindful of self-judgment and striving for self-compassion.

Beginner's Mindset

• Encouraged to approach each session with a beginner's mindset.
• Integrity over range of movement; focus on how the body works together.

Key Tips for Practice

• No Pressure: Nothing to prove, but much to learn.
• Listen to Your Body: You are the best authority on what feels right.
• Simplicity & Consistency: Focus on simple postures, building consistency over time.

Props for Practice

• Suggested items: yoga blanket, strap, bolster, and blocks.
• Modifications using household items like books, pillows, or food cans.

Seated Postures

• Introduced Sukhasana (Easy Pose) and modifications for comfort.
• Emphasis on finding balance between effort and ease.

Pranayama (Breath Control)

• Introduction to Diaphragmatic Breathing (Dirga Pranayama).
• Focus on breath aiding relaxation and calming the mind.

Various Postures Explored

• Vajrasana (Hero's Pose) and modifications.
• Baddha Konasana (Bound Angle Pose).
• Dandasana (Staff Pose) and alignment tips.
• Navasana (Boat Pose) for core engagement.

Advanced Postures and Modifications

• Agni Stambhasana (Fire Log Pose) with knee precautions.
• Padmasana (Lotus Pose) and adjustments for knee injuries.

Forward Folds and Twists

• Janu Sirsasana (Head-to-Knee Pose) and alignment.
• Paschimottanasana (Seated Forward Bend).
• Supta Matsyendrasana (Reclined Twist) for spinal relief.

Ending the Practice

• Concludes with Supported Bridge Pose for gentle back bending.
• Final relaxation in Savasana (Corpse Pose); importance of relaxation.

Conclusion

• Encouragement to embrace Savasana for at least five minutes post-practice.
• Reminder of yoga as a lifelong evolving practice.