Lecture Notes: Tapas and Chair Yoga Practice

Introduction to Tapas

• Concept of Tapas: Derived from the Sanskrit verb 'tap' meaning 'to burn.' Translates to austerity or discipline.
• Purpose: Cultivate self-discipline, passion, and courage to remove impurities physically, mentally, and emotionally.
• Application: Relevant both on and off the mat. Heart pumping, personal growth-oriented.

Tapas in Daily Practice

• Discipline: Not just physical exertion. It can mean making time for practice or meditation.
• Inner Wisdom: Encourages practice even when not feeling motivated.
• Lifestyle Choices: Going to bed early, healthy eating for better practice.
• Mindset: Burning away negative thoughts, developing self-trust.

Physical Application of Tapas

• Asana Practice: Trying challenging poses, consistency, humility.
• Core Strength: Manipura chakra linked to confidence and transformation.
• Transformation: Happens when stepping outside the comfort zone.

Practicing with Positivity

• Ensure actions are driven by positivity and love, not ego or fear.

Chair Yoga Practice Overview

• Purpose: Suited for injury recovery, or those sitting long hours.
• Equipment Needed: Chair, optional strap, and blanket.
• Benefits: Can be practiced at a desk, adaptable for various needs.

Chair Yoga Asana Practice

Tadasana (Mountain Pose)

• Feet on the ground, knees at hip height.
• Maintain a straight spine, shoulders back.

Eye Movements

• Relieve eye strain by moving gaze with breath.

Neck Rolls

• Gentle head movements, being mindful of neck injuries.

Shoulder Movements

• Large circles to loosen shoulders.

Seated Sun Salutations

• Sequence: Arm movements, leg lifts for lunges, forward folds.
• Engages core, builds internal heat.

Navasana (Boat Pose)

• Core strengthening, different levels of challenge.
• Focus on spreading collarbones, neutral spine.

Seated Goddess Pose

• Open legs, dip shoulders for spinal rotation.

Arm Strength

• Pulling and pressing the chair for arm engagement.

Seated High Crescent Lunge

• Leg extension in chair, focus on balance and stretch.

Twists and Forward Folds

• Seated twists for spinal rotation.
• Forward folds for spine and hamstring stretch.

Seated Pigeon Pose

• Cross-legged stretch for hip opening.

Shavasana

• Relaxation with blanket/towel support for neck.
• Option to take on floor if possible.

Conclusion

• Encouragement to practice regularly.
• Reminder of in-person chair yoga class scheduled.