Beginners Vol.2 A4 Download Guide ...

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This guide book must only be used in conjunction with the accompanying audio class.
P.1
Introduction.
Thank you for purchasing a Yoga2hear guided audio Yoga class. Before you
start here are a few bits of information that you may find useful;
If you have no previous experience of Yoga it may take a couple of sessions
before you settle into the idea of moving and breathing slowly and feel at ease
with the class. This is quite normal and often happens to new Yoga students.
Slow controlled breath is a fundamental part of Hatha Yoga. It assists the pos-
tures and with regular practice you will find that your breath becomes easier to
control, your postures will deepen naturally and your mind will become more
focussed.
Always use a non-slip Yoga mat and never force your postures, just relax into
them. The more you practice the postures the more familiar you will become
with them and the greater the benefits you gain from them.
Your class will have maximum effect if you are not disturbed during it. Why not
turn off your phone when you prepare your area and then just lie back, close
your eyes, trust the instructions and allow yoga2hear to guide you through your
yoga practice.
We are keen to hear your comments on this product. If you would like to let us
know what you think or want more info on our products and events please visit
us at yoga2hear.co.uk.
Medical Warning.
Check with your doctor before starting this or any other exercise program in
particular if you suffer from any heart problems or you think you may be
pregnant. By loading and participating in the exercise programs for this
download you are acknowledging that you have (a) satisfied yourself that you
are fit and able to undertake the exercises and; (b) that you have sought prior
medical advice from your doctor as to the suitability of these exercises and; (c)
that you will hold yoga2hear harmless from any damages or claims that you
may suffer as a result and; (d) that you have read and understood the terms
and conditions contained in this Document and the Disclaimer wording below.
Disclaimer.
To the fullest extent possible under English law yoga2hear excludes liability for
any claims, loss, demands or damages of any kind whatsoever and howsoever
arising (whether directly or indirectly) or may arise as a consequence of
following or acting upon any information or performing any of the exercises con-
tained in this Download and Document. This disclaimer shall be governed by
English law and each of the parties submit to the exclusive jurisdiction of the
English Courts.
Copyright Warning.
This Download including all itÓs contents is protected by English and
international copyright laws. It may only be used for private use and must not
be played to the general public or fee paying audiences. Any unauthorised
broadcast, public performance, copying, hire, internet use or other distribution
of all or any part of this Download is prohibited and may result in legal
proceedings. All rights of the producer and owner of the work reproduced are
reserved. ¨ yoga2hear 2008. All rights reserved.
P.2
Introduction. Please ensure you listen carefully to the Introduction and that
you strictly follow its recommendations at all times.
Relaxation. Lay on your back with your hands beside the hips and the palms
facing up. Broaden the upper back and release the shoulders towards the floor.
Relax your pelvis and allow the legs to rotate outwards (A). Breathe slowly
through the nose. When instructed inhale and reach your arms above your head
stretching your whole body (B). As you exhale relax your whole body. Inhale
and stretch from your fingers to your toes on your right side, exhale and relax.
Inhale and stretch from your fingers to your toes on your left side, exhale and
relax. Inhale and stretch your whole body and as you exhale relax the whole
body into the floor.
A
B
Wind Release. Begin with your feet lifted drawing your knees in towards your
chest (A). As you inhale allow your knees to drift away from your chest (B) and
as you exhale draw the knees back in towards your chest (A). Continue linking
these movements with your breath.
A
B
Hamstring Stretch and Lower Back Release. Begin laying on your back with
your feet lifted, your knees bent and your hands beside your hips (A). As you
inhale straighten your right leg and reach out through your right heel (B). As
you exhale bend your right knee returning to your starting position (A). As you
inhale again copy the movement with the left leg (C). As you exhale return the
left leg to your starting position (A). Continue as instructed. Then draw both
knees into the chest (D).
A
B
C
D
P.3
The Staff with a Forward Bend. Sit with your legs extended straight in front
of you. Your shoulders are over your hips and your back is straight. Broaden
your upper back and send your shoulders away from your ears. Lift your lower
abdominal muscles, flex your feet so the toes are pointing up and reach out
through your heels (A). As you inhale lift your arms above your head so that
your hands are shoulder width apart and the palms facing each other (B). Con-
tinue to breathe slowly through the nose as you soften your shoulders away
from your ears and reach your hands up. Inhale and grow then as you exhale
relax your upper body forward (C). Continue to breathe slowly releasing tension
with each exhalation.
A
B
C
The Staff with Right Ankle Over Left and a Spinal Twist. Sit with your legs
extended out in front of you. Keeping both legs straight, lift your right leg over
your left leg so the ankles are crossed. Inhale and lift your arms out to the sides
until the hands are above the shoulders (A). Turn the palms of your hands to
face each other and exhale as you soften your shoulders whilst extending your
arms up. As you inhale reach up and then as you exhale fold your upper body
forward. Your legs are still extended in front of you with the ankles crossed (B).
Soften on each exhalation, dropping your chin down onto your chest. Slowly
release your forward bend. Bend your right knee keeping your right leg crossed
over your left leg. Bring your right knee as close to your body as you can whilst
keeping the right foot on the floor. Hold the right leg with your left arm and
place your right hand to the floor behind your back. Inhale and grow and as you
exhale rotate to your right looking over your right shoulder (C).
A
B
C
P.4
The Staff with Left Ankle Over Right and a Spinal Twist. Sit with your legs
extended out in front of you. Keeping both legs straight, lift your left leg over
your right leg so the ankles are crossed. Inhale and lift your arms out to the
sides until the hands are above the shoulders (A). Turn the palms of your hands
to face each other and exhale as you soften your shoulders whilst extending
your arms up. As you inhale reach up and then as you exhale fold forward. Your
legs are still extended in front of you with the ankles crossed (B). Soften on
each exhalation, dropping your chin down onto your chest. Slowly release your
forward bend. Bend your left knee keeping your left leg crossed over your right
leg. Bring your left knee as close to your body as you can keeping the left foot
on the floor. Hold the left leg with your right arm and place your left hand to the
floor behind your back. Inhale and grow and as you exhale rotate to your left
looking over your left shoulder (C).
A
B
C
The Staff with a Forward Bend. This posture is a repeat of the Staff with a
Forward Bend instructed earlier in this class. You should find you can release
deeper into the posture this time. Sit with your legs extended out in front of
you. Feel that you are growing up out of the crown of your head and lifting your
lower abdominal muscles (A). As you inhale lift your arms so that your hands
are shoulder width apart above your head with the palms facing each other (B).
Continue to breathe slowly through the nose as you soften your shoulders away
from your ears, reach your hands up towards the ceiling and lift your lower
abdominal muscles. Inhale and grow then as you exhale fold your upper body
forward relaxing your forearms to the floor beside your legs. Drop your chin
onto your chest, soften your shoulders and release the forehead towards the
knees (C). Continue to breathe slowly releasing tension with each exhalation.
A
B
C
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