book about yoga

15:52

book about yoga

Introduction to Yoga

Retreat Handbook 2017

www.PureFlow.Yoga | francie@PureFlow.Yoga

The Guest House

This being human is a guest house.

Every morning a new arrival.

A joy, a depression, a meanness,

some momentary awareness comes as an unexpected visitor.

Welcome and entertain them all!

Even if they are a crowd of sorrows,

who violently sweep your house empty of its furniture,

still, treat each guest honorably.

He may be clearing you out for some new delight.

The dark thought, the shame, the malice.

meet them at the door laughing and invite them in.

Be grateful for whatever comes.

because each has been sent as a guide from beyond.

- Rumi

Contents

Part 1: Into to Yoga Philosophy

I. What is Yoga?

II. The Practices of Yoga

III. The 4 Main Paths of Yoga

IV. The 8 Limbs of Yoga: Patanjali’s Ashtanga Yoga

Part 2: The Practices:

I. Yamas & Niyamas: Disciplines and Ethics for Freedom

II. Asana:

a. Sun Salutations

b. Alignment Principles

c. Developing a Home Practice

III. Pranayama

IV. Meditation

V. Bhakti: Mantra & Kirtan

VI. Mudra

VII. Sadhana Practice Guide

Part 3: Energy Anatomy:

I. The Gunas: Sattva, Rajas, & Tamas

II. The 5 Koshas

III. The 7 Chakras

IV. Living Holistically & in Balance

Part 4: Ayurveda: Wisdom of Life and Longevity

I. Panchabhuta: The 5 Elements

II. Ayurvedic Food combining

III. Doshas: Elemental constitutions/ Quiz

Part 5: Workbook

I. Mandala Meditation

II. Intention / Sankalpa

VIII. Gratitude

IX. Reflection & Integration

X. Notes & Inspirations

XI. Recommended Reading, Viewing & Listening

XII. Sangha Love

“Do your practice and all is coming”. – Pattabhi Jois

www.PureFlow.Yoga | francie@PureFlow.Yoga

Dedication

To all my relations, to the beautiful communities in Bali, Thailand and beyond that nourish, support and inspire

me to no end with your magic and medicine. To all of the friends, family and teachers, seen and unseen, all over

the world, you are integral on my journey towards awakening. I love you. Thank you. Thank you. Thank you.

Oceans of love and gratitude to Lily and Ramananda, the founders of the Blooming Lotus Yoga school, for

teaching me, being patient with me and for creating this opportunity for me to shine my light and share love and

truth with so many beautiful beings. Thank you to the wisdom and support of my teacher’s teachers, Ramana

Maharishi and Amma Sri Karunamayi. And to all of the Yogis who come through this magical journey with me

with such open hearts and open minds, thank you for the privilege.

Namaste & Welcome

Namaste – A gesture of greeting, meaning, I bow to you, as the divine light in me salutes the divine light in you

and I know that we are one. We are so happy to have you here with us on this journey into the self! This is an

inspired opportunity to enjoy the benefits and bliss of being in beautiful nature, as deepen your connection with

your body and mind, community and your practice. Yoga literally means “union” or “to yoke” our everyday

selves with our highest most divine selves. Yoga is a powerful tool that teaches us how to live a life of balance,

peace, harmony, strength and flexibility on all levels.

A disciplined practice of yoga has the transformational benefits of deepening our connection to the body, mind

and spirit, supporting us in living and loving long, vibrant, happy, healthy and fulfilling lives.

Our approach:

The practices we share are educational, engaging and appropriate for all levels, and are designed to help

strengthen and deepen connections between nature, body, heart & mind. Our aim is to provide you with high

quality, safe, balanced, playful instruction of yoga asana, pranayama (breath-control techniques), meditation,

philosophy, karma yoga and the bhakti devotional practices of singing & dancing. We want to help you step into

the fullness and beauty of your life and visions, to refine your personal practice, and help you discover ways of

maintaining balance in every facet of your life.

Gratitude & Enjoy!

We are so happy to have you on this journey with us. Please feel welcome to connect at any point throughout the

retreat if you feel you need support, have a request, would like to share your experience or just want to ask any

question. Important to remember is that this retreat is for you, so please just take away with you

what resonates and leave the rest. Thank you for participating in this transformation yoga retreat. We hope

you enjoy this opportunity to immerse yourself in being a student, to have fun, to be barefoot in nature and to

make friends from all over the world!

Thank you for your presence on this journey,

With Love & Blessings,

Francie

www.PureFlow.Yoga | francie@PureFlow.Yoga

Respect for Yourself:

This retreat is for you! Throughout your time here, we invite you into a spirit of openness

and playfulness as you explore and discover your personal edge. Most importantly, we

invite you to cultivate presence, curiosity, inquiry, consciousness and

mindfulness in your actions and really honour and listen to your body and mind.

Attitudes of Yoga:

Willingness – Transformation is a reflection of our willingness to connect, to let go, to aspire

to realize oneself. In other words, you get out what you put in. Use this as an opportunity to

go deeply into self-reflection so that you can empower yourself to recognize and begin shifting

patterns that no longer serve and integrating ones that do.

Beginners Mind – According to Zen Buddhism, when our rice bowl is full, so to speak,

there is no room for more. Thus in order to stay open and keep learning, we must continually

empty our bowls, so to speak. Throughout your time here, we invite you to meet each

moment with a child-like sense of awe and wonder, in a spirit of openness, curiosity and

playfulness as we explore and discover our personal patterns and edges.

Mindfulness - We invite you to be conscious and mindful in your actions, taking advantage

of this time to really honour and listen to your body’s messages, using this as an opportunity to

be mindful and discerning of the food and substances you consume, remembering that

attitudes and behaviours ‘off the mat’ are just as important, as those on ‘on the mat’.

Saucha & Ahimsa – Cleanliness & Non-Violence - A vegetarian diet is recommended, as

well as avoiding drugs and alcohol for the duration of the retreat.

Respect for others

Sangha – We are a community of seekers on this journey towards knowing ourselves more.

Throughout this process, it is normal to feel expansions and contractions in the body, mind

and heart and we are all here to support each other and cultivate a safe place to release,

experience, and simply be.

Punctuality – As a gesture of respect for the group, please ensure that you arrive a

minimum of 5 minutes early to each class to ensure a prompt start.

Attendance – We are on a progressive journey together and all of us matter and affect each

other. Please be mindful. If you have to miss a class, please let us know so that we are not left

waiting or wondering - you can tell your teacher or let your karma-yogi partner know.

Respect for the Space:

Yoga Shala - Please make yourselves at home. Take initiative to care for the space,

helping to maintain the cleanliness and clear flow of energy within the space. Please keep all

doors to the bathrooms, yoga shala and closet closed at all times.

www.PureFlow.Yoga | francie@PureFlow.Yoga

Introduction to Yoga Philosophy

Yoga chitta vritti nirodhah

Translation: Union or yoga arises when the fluctuations /waves of thoughts in the mind

/consciousness cease. - From Patanjali’s Yoga Sutras)

What is Yoga?

The word yoga literally means “to yoke” or “union”. More than just a practice of physical exercises,

Yoga is the coming together of the individual self or consciousness, with the infinite universal

consciousness or spirit. Yoga is a method of inquiry in to the nature of the mind, which emphasizes

practice and direct experience.

The “Goal” of Yoga:

The “goal” of yoga is to align to the universal consciousness in order to experience joy, freedom and the

stillness of full consciousness. Alignment, is related to mind and body, and refers to how various parts

of us are integrated and interconnected. The world is what think and believe it to be. It is subjective

in essence - a projection of what we feel it is, based on past experiences and conditionings. What we see

in others is what we have inside, like a mirror that is only projecting what is inside. We have the

potential, using conscious intentions, thoughts and words, to co-create the life we want, to go beyond

our limitations and fears, to surrender and open, to choose the type of person we want to be, to flow

with the divine grace, to see the beauty in and all around us.

Our Spiritual Identity:

The practice of yoga is based on the idea that we are eternal spiritual souls or atman, traveling within

the vessel of this physical/emotional body. The physical body is considered the temple of the soul, an

instrument through which we can access the internal divinity, our true self, and to align, connect and

serve the divine wisdom.

As manifestations of the supreme divine consciousness in the material universe, we have the

opportunity to awaken to our true nature of sat chit ananda – being consciousness bliss, through

the main practices of asana, pranayama, meditation, and chanting. Yoga asana, the

physical postures or exercises that have come to be known as Yoga are really only the most superficial

aspect of this profound science.

Main Practices of Yoga

Asana Meditation Pranayama Chanting

Helps creates

lightness in the

physical body and

correct imbalances

in the physiological

body

Inspires the intellect,

and engages the mind

Focuses the mind,

regulates the

movement of prana,

life force energy

Penetrates all the

bodies and sheaths,

koshas, illuminates

every part of our being,

creating transparency

so the light of the soul,

atman, can shine

brightly though

www.PureFlow.Yoga | francie@PureFlow.Yoga

Yoga Philosophy: the 4 Paths

There are various paths of yoga that lead towards the ultimate goal of union, each a

specialized branch of a comprehensive system, the main four being Karma Yoga, Bhakti

Yoga, Raja Yoga and Jnana Yoga. Each, with their own world of techniques, supports people

with different temperaments and approaches to life. All of the paths lead ultimately to the

same destination - to union with Brahman/ God/ Oneness/ the Universe…- and the lessons

from each need to be integrated if true wisdom is to be attained. For our sadhana, or

spiritual practice, it is often suggested that we practice a balanced integral yoga, incorporating

practices from all 4 paths.

Raja Yoga – Path of Self - Discipline

The "royal" or highest path of yoga, formalized by the sage Patanjali, is

a comprehensive method for controlling the waves of thought by turning

our mental and physical energy into spiritual energy. The chief practice is

self-discipline, including Patanjali’s Ashtanga Yoga & Meditation.

Bhakti Yoga – Path of Self-Surrender

The path of devotion is one in which we offer and surrender to the divine

through a devotion in which one sees the divinity in every creature and all

things. Mantra meditation is one form of Bhakti.

Jnana yoga – Path of Self-Awareness

The path of wisdom applies discriminative intelligence for spiritual

liberation – reflecting and developing awareness of one’s own sense of

Being. The chief practice of Jnana Yoga is meditation & Self -Inquiry –

Atma Vicharya – inquiry into the source of the “I” thought - “So Hum”:

Who am I? / I am that.

Karma Yoga – The Path of Selfless Action

Karma is the universal law of cause and effect. All actions have

consequences. Karma Yoga is the knowledge that deals with how to

come into harmony with these forces, by being in full awareness with

actions while letting go of the outcome or results. Seva is a practice of

karma yoga, selfless service to others as part of one’s larger Self

without thought of gain or reward, as it is an act of sublimating ego

through having no attachments to the fruits of your actions, offering

them up to the divine. Balancing the 3 Gunas, through mindful

efforts, helps up to live in the bliss of the present moment, navigating

through the endless obstacles that arise from the pull of karma.

www.PureFlow.Yoga | francie@PureFlow.Yoga

Yoga Philosophy:

Patanjali’s Ashtanga Yoga

Ashtanga Yoga (Ashta – 8, Anga – Limb) is the path to enlightenment that

offers guidelines for a peaceful, meaningful and purposeful life.

The first four stages of Patanjali's Ashtanga yoga concentrate on refining our personalities,

gaining mastery over the body, and developing an energetic awareness of ourselves. They are

preparation for the next 4 limbs. The second half of the journey deals with the senses, the

mind, and attaining a higher state of consciousness.

The Yamas and Niyamas can be

approached individually or they can

be seen as a progressive system

towards Realization.

1. Yamas

Ethical standards relating to the

Golden Rule of “Do unto others as

would have them do unto you.

The five yamas are:

Ahimsa: nonviolence

Satya: truthfulness

Asteya: non-stealing

Brahmacharya: non-excess

Aparigraha: non-attachment

2. Niyama

Niyama, the second limb, has to do

with self-discipline and spiritual

observances. Regularly attending

temple or church services, saying

grace before meals, developing your

own personal meditation practices,

or making a habit of taking

contemplative walks alone are all

examples of niyamas in practice.

The five niyamas are:

Saucha: cleanliness/purity

Santosha: contentment

Tapas: heat; spiritual austerities

Svadhyaya: study of the sacred

scriptures and of one's self

Isvara pranidhana: surrender to

God

3. Asana

Asana, the postures practiced in yoga,

comprise the third limb. In the yogic

www.PureFlow.Yoga | francie@PureFlow.Yoga

view, the body is a temple of spirit, the care of which is an important stage of our spiritual

growth. Through the practice of asana, we develop the habit of discipline and the ability to

concentrate, both of which are necessary for meditation.

4. Pranayama: Breath Control

Generally translated as breath control, this fourth stage consists of techniques designed to gain

mastery over the respiratory process while recognizing the connection between the breath, the

mind, and the emotions. As implied by the literal translation of pranayama, "life force

extension," yogis believe that it not only rejuvenates the body but also actually extends life

itself. You can practice pranayama as an isolated technique (i.e., simply sitting and performing

a number of breathing exercises), or integrate it

into your daily hatha yoga routine.

5. Pratyahara: Sensory Transcendence

Pratyahara, the fifth limb, means withdrawal of

senses, or sensory transcendence. It is during this

stage that we make the conscious effort to draw our

awareness away from the external world and

outside stimuli. Keenly aware of, yet cultivating a

detachment from, our senses, we direct our

attention internally. The practice of pratyahara

provides us with an opportunity to step back and

take a look at ourselves. This withdrawal allows us

to objectively observe our cravings: habits that are

perhaps detrimental to our health and which likely

interfere with our inner growth.

6. Dharana: Concentration

As each stage prepares us for the

next, the practice of pratyahara

creates the setting for dharana, or

concentration. Having relieved

ourselves of outside distractions,

we can now deal with the

distractions of the mind itself. No

easy task! In the practice of

concentration, which precedes

meditation, we learn how to slow

down the thinking process by

concentrating on a single mental

object: a specific energetic center

in the body, an image of a deity, or the silent repetition of a sound. We, of course, have

already begun to develop our powers of concentration in the previous three stages of posture,

breath control, and withdrawal of the senses. In asana and pranayama, although we pay

attention to our actions, our attention travels. Our focus constantly shifts as we fine-tune the

many nuances of any particular posture or breathing technique. In pratyahara we become

self-observant; now, in dharana, we focus our attention on a single point. Extended periods of

concentration naturally lead to meditation.

7. Dhyana: Single-Pointed Concentration/ Flow

Meditation or contemplation, the seventh stage of ashtanga, is the uninterrupted flow of

concentration. Although concentration (dharana) and meditation (dhyana) may appear to be one

and the same, a fine line of distinction exists between these two stages. Where dharana

practices one-pointed attention, dhyana is ultimately a state of being keenly aware without

www.PureFlow.Yoga | francie@PureFlow.Yoga

focus. At this stage, the mind has been quieted, and in the stillness it produces few or no

thoughts at all. The strength and stamina it takes to reach this state of stillness is quite

impressive. But don't give up. While this may seem a difficult if not impossible task, remember

that yoga is a process. Even though we may not attain the "picture perfect" pose, or the ideal

state of consciousness, we benefit at every stage of our progress.

8. Samadhi: Total Absorption/Bliss J

Patanjali describes this eighth and final stage of ashtanga, samadhi, as a state of ecstasy. At

this stage, the meditator merges with his or her point of focus and transcends the Self

altogether. The meditator comes to realize a profound connection to the Divine, an interconnectedness

with all living things. With this realization comes the "peace that passeth all

understanding"; the experience of bliss and being at one with the Universe. On the surface,

this may seem to be a rather lofty, "holier than thou" kind of goal. However, if we pause to

examine what we really want to get out of life, would not joy, fulfillment, and freedom

somehow find their way onto our list of hopes, wishes, and desires? What Patanjali has

described as the completion of the yogic path is what, deep down, all human beings aspire to:

peace. We also might give some thought to the fact that this ultimate stage of yoga—

enlightenment—can neither be bought nor possessed. It can only be experienced, the price of

which is the continual devotion of the aspirant.

(Adapted from http://yogajournal.com/wisdom/459)

Progress on the Path

" Instead of measuring success in practicing a yoga posture by how far we go, we can ask how

present we are in each moment. How aware are we of the movement of our breath, the sensations in

our body, and the thoughts that pass through us? Instead of judging the correctness of a yoga posture

by how we look, we can inquire what positioning makes us feel most integrated and honors rather

than injures our unique physical body. If we are ill or emotionally overwhelmed, how skillfully can

we make this challenge grist for the mill? Instead of, "How many hours did I spend meditating

today, " we can ask, "How did I live my practice in every moment of the day?" Something is

tragically missing in our spiritual practice if through our most diligent efforts we manage to become

a perfect yoga posture, rather than a person."

~ Donna Farhi

www.PureFlow.Yoga | francie@PureFlow.Yoga

Our deepest fear is not that we are inadequate. Our deepest fear is that we are

powerful beyond measure. It is our light, not our darkness that most frightens us.

We ask ourselves, Who am I to be brilliant, gorgeous, talented, and fabulous?

Actually, who are you not to be? You are a child of God. Your playing small does

not serve the world. There is nothing enlightened about shrinking so that other

people will not feel insecure around you. We are all meant to shine, as children do.

We were born to make manifest the glory of God that is within us. It is not just in

some of us; it is in everyone and as we let our own light shine, we unconsciously

give others permission to do the same. As we are liberated from our own fear, our

presence automatically liberates others.”

- Marianne Williamson

www.PureFlow.Yoga | francie@PureFlow.Yoga

The Practice: Asana

Hatha Yoga (Ha = sun , tha= moon) is an umbrella term for the systems of physical postures

that our culture today has come to associate the term Yoga. It is the path of bodily discipline,

whose highest purpose is to purify the body to give one awareness and control over the

internal states, rendering the body/mind fit for meditation.

The physical practice of yoga is called asana – physical postures linked with breath and

movement to build internal heat, called tapas, which cleanses the internal organs and glands,

oxygenating blood and joints and clearing the mind of disconnected thoughts which can lead

to anxiety, stress, anger or depression.

Asana is essential to life force control – it supports the ability to invoke divine energy in

preparation for pranayama and meditation, by alleviating strain, tension, restlessness, laziness

and bodily attachment and bestowing bodily control, mental and physical calmness.

Through our practice of asana, our aim is to align physical, personal, emotional and spiritual

with the natural order, or Supreme Divinity, to come to the remembrance, understanding and

trust that we are guided by grace, that from a superior perspective, all is working in synchrony

with a perfect and universal plan, and that even the so called “bad” or negative experiences

have a positive quality and can be used to teach us something. The practice of asana can be

used to elevate consciousness, help us feel more aligned, happier, more well being and

more balanced than before our practice.

www.PureFlow.Yoga | francie@PureFlow.Yoga

The Practice: Sun Salutations

Sun Salutations, or Surya Namaskar, is a specific sequence of 12 or so poses linked in a

series to lengthen and strengthen, flex and extend the spine and many of the main muscles of

the body while distributing the prana flow throughout the body’s systems. Sun salutations

mobilize the spine in all directions strengthening hundreds of muscles, stretching and

enhancing flexibility of the entire body, increasing the respiratory capacity of the lungs,

rhythmically stimulating and relaxing the nervous system, eliminating a lot of stress and

leaving us feeling more vibrant and healthy! Sun Salutations can be taken as a complete asana

practice in and of itself and is an excellent starting point for creating your own home practice.

Home Practice Tip: Use the sun salutations as a template from which to be creative and

build your own home practice according to your body’s needs.

www.PureFlow.Yoga | francie@PureFlow.Yoga

The Practice:

Basic Alignment Guidelines

Guidelines for Practice from Patanjali’s yoga Sutras:

Shrtire Sukham Asanam

Asana (posture, seated position, physical practice) is steady (strong; steady, stable,

motionless) and comfortable (ease filled, happy, light, relaxed). Performed with willingness

as well as acceptance. Firm as well as pleasant. Strong as well as relaxed. Maintained with

effort as well as ease.

Focus on the Breath. Relax.

Avoid pushing yourself or damaging the body.

There are many principles of alignment in yoga asana from many traditions. Here are just a

few very basic ideas to keep in mind throughout your practice:

Alignment of the Physical Body:

Spine

Yoga asana focuses on elongating the spine and increasing its range of motion. Because Yoga

is ultimately of practice of working with subtle energies, maintaining alignment and length in

the Spine is of the utmost importance in yoga asana alignment.

Hands /Feet: Our foundation

We begin by setting up and aligning the foundation of the poses.

Spread your hands / feet wide to create the most stable foundation

possible to support our being, plant down through the 4 corners of

your hands and feet, especially the big toes, then draw the energy

in and up through the body though the domes or “nostrils” of the

hands and feet. Mantra: Spread out. Plant Down. Draw in.

Soft Elbows / Knees – There are no straight lines in nature and thus considering we are a

creation of nature, this goes for our bodies as well. We can always maintain softness in these

joints, ensuring that we are not hyper-extending, as this compromises the integrity of

alignment in the pose. Teachers will often remind us to “micro-bend” or to have soft elbows

and knees as this helps us to yield into the earth or whatever surface we are upon. Actively

yielding to the Earth creates a rebound effect, elongating the body upwards into space.

Shoulders / Hips – These are the gateways for the arms and legs to connect with the torso,

and two common areas in which we commonly experience tension in the body. When the

shoulders are hugging the ears, the body is being sent messages of stress! So think about

relaxing and softening the shoulder, rolling your shoulders away from your ears creating as

much space as possible in the neck. Keep the hips level, ensuring that their height is

equalized.

Neutralize Pelvic tilt – Think of the pelvis as a

bowl filled with water. In standing and balancing

positions, we want to keep the bowl level so that we are

www.PureFlow.Yoga | francie@PureFlow.Yoga

not tipping forward and hyper arching our low back, spilling the water out the front, or tilting

it too far up, as is common in people with tight hips doing seated postures, spilling the

water out the back. Make sure the hips and pelvis are level. If you find your low back

rounding and your pelvis tipping up, then help yourself to a cushion or two or three so that

you can be aligned and comfortable. We also want to make sure we neutralize the front to

back placement of the hips so that it rests just atop the legs.

Neck and head - In most active styles of yoga asana, the general principle is to keep the

head and neck long and in line with the spine, bringing the chin back in if are heads are

jutting forward. I know a body worker who tells his clients: “Take the head away from the

computer!”.

Soft Face & Eyes – Make sure your eyes are soft, your jaw is relaxed and soft, and your face

is nice and released. Having a soft controlled gaze or focus, or Drishti, helps us to develop

concentration, and focused consciousness to see the world as it is. When we are beginning our

practice of yoga, we often lose balance by looking around and paying attention to all of the

stimulation and distraction outside of ourselves. Focusing the attention inwards, by holding a

soft gaze point either to our 3rd eye or our hearts, encourage stability and inward looking.

Tips for Transitioning between Poses in Alignment:

• Connect and synchronize movements with the breath

• Breathe into the back body while transitioning

• Move with steady graceful flowing rhythm

• Maintain steady moment to moment awareness

• Take your time and move from stability and integration first

• Activate stability before active expansion

• Adjust alignment of back leg first, then front leg

www.PureFlow.Yoga | francie@PureFlow.Yoga

Asana & the Breath

Inhale

When…

• Opening, unfolding, expanding

outer body

• Lengthening and opening the spine

• Opening the arms to the sides or

overhear

• Coming out of forward folds of

lateral standing poses

• Going up into a pose against gravity

– bringing lightness to a pose

Exhale

When…

• Closing, unfolding, or flexing the outer

body

• Bringing the arms to the midline

• Going into forward folds of lateral bends

• Releasing down with gravity

• Twisting

www.PureFlow.Yoga | francie@PureFlow.Yoga

Develop a Successful

Home Yoga Practice

One of the most beautiful and liberating

aspects of yoga is that you don’t need any

fancy equipment or a designated building

or field to practice. Yoga is accessible. The

practice meets you where you are – as

long as you are willing to approach it.

Developing a home yoga practice and

committing to it is a profound tool for

deepening into your own personal

relationship with yoga. Here are some

tools that have helped me in my home

practice of Yoga:

1. Create a foundation for your

practice with a set sequence. Practicing the same poses every day repeatedly is a powerful way to

keep consistent with your practice. This repetition offers you a clear vantage point from which to watch

yourself grow and change. The nature and sequencing of Ashtanga Yoga offers this beautifully. You

don’t have to think about what pose you want to do next, so instead you can focus on your breath and

drishti, or focus point. This takes you into a deeper meditative and focused place, so that you will step

off your mat feeling more present and peaceful.

2. Require a minimum of practice for yourself each day. Even if it’s just 15 minutes, make

yourself a promise that you will do your 15 minutes. That’s your practice - just that - everything else is

bonus time! Start small (baby steps!); this way you can stick with your commitment and feel positive

about your practice rather than guilty if you don’t have a lot of time/energy that day.

3. Prioritize and sanctify your practice. Make a specific spot in your home/hotel/dorm

room that is specifically reserved for your practice. When you roll out your mat, you are in your own

little yoga studio, so be there! Don’t roll it out and then walk away and get on Facebook (guilty – I’ve

done that – it does not benefit your practice!). Creating a small altar or having a special picture,

token or candle there to mark this as a sacred space for intentional practice will help you. When you

practice, make practice your sole focus. Turn off the phone, music and computer. Honor your

practice time as sacred and important. Make boundaries around yourself for your practice time.

If you are in a house with other people, you will need to gracefully practice conscious communication

with them in order to protect your uninterrupted practice time and space.

4. Take the time to sit and be still. Always include time in your practice just to BE – to breathe

and to be present with yourself. Perhaps picking a gentle pranayama practice will help you, or

mantra meditation or japa. Finding stillness in your practice will make you feel very nourished and

peaceful, and this will then make you want to practice with more consistency and devotion! Just three

minutes of conscious deep breathing can work wonders! Practicing meditation will benefit your asana

practice, because it will help you build your powers of concentration. The inverse is true as well;

practicing asana, especially with an intense focus on controlling prana through drishti, bandhas and

breath, will make you a better meditator.

5. Invert! Go upside down every day! Shoulder-stand, headstand and viparita karani are all fantastic

practices. There are so many wonderful health benefits from inverting. Plus, it’s a great way to clear

your head and get a new perspective on things. I always feel happier and better about life after a few

minutes of hanging out upside down.

6. Go in for regular tune-ups. Occasionally, give yourself the treat of working with a great teacher.

Go in for a few classes or a workshop. This will help bring attention to areas of your practice that need

www.PureFlow.Yoga | francie@PureFlow.Yoga

assistance, and it will also provide you with new inspiration and motivation for your daily home

practice.

7. Use the resources around you well. If you are feeling a little stuck all by yourself, look around

for some help and a break in the routine. Find a local donation-based community yoga class to attend

occasionally. Learn from reading blogs and yoga websites, or even take an online yoga class if that’s

what is most available to you.

Tip: Some of the online resources I like to use when I am travelling are YogaGlo / See Hear Be Now /

Yogadownload.com – all of which offer free trial memberships and classes with great, experienced teachers.

8. Be smart about sequencing. I like to just “play” Yoga on my mat by really listening to what my

body needs in that moment. If that’s what you are going to do, make sure your practice is balanced!

(Adapted From MindBodyGreen: http://www.mindbodygreen.com/wc/frances-frischkorn)

Tips for smart sequencing:

Start by getting in touch with your breath. Ujjayi Pranayama in child’s pose or seated position

1) Warm up the spine and backs of the legs slowly with some nice gentle stretches – cat/cows,

rag doll forward fold, gentle lunges are all good options.

2) Sun Salutations – ESSENTIAL! Both Surya Namaskar A and B. Really follow the breath. Be

precise through the vinyasa positions – don’t skimp on your Chaturangas!

3) Standing and Balancing poses – Personally I like working with the Virabhadrasa or

Warrior poses - Virabhadrasa I, II, III, Exalted Warrior – (you can type in these names to Google

images to cue you memory. Trikonasana (Triangle Pose) and Parsvokonasna (Extended Side Angle

Pose) are also great as are the twisted variations of each of these poses. Give your hip flexors some

attention with runner’s lunge/lizard or a low lunge with the arms arching up overhead for a nice

heart opening sensation.

4) Seated poses – Include forward folds, twists and hip-openers. Always practice equally on the

left and right sides. Include focus on building core-strength with strong, long Chaturangas and

poses like Navasana (boat pose), forearm plank and side plank.

5) Backbends - When you are properly warmed up, practice backbends – maybe just start with a

Bridge pose. Locust, Bow and Camel are all great poses to build strength around the spine and to

really open the chest. It is important to stay really engaged with your bandhas in all your

backbends. Having a strong lift at the navel will help make space in your lower back for deeper and

safer back bending. Always practice a gentle forward fold to neutralize the spine after back bending.

6) End with inversions and other quieting poses, like some passive forward folding or

restoratives.

7) Savasana – Let your mind and body relax and be receptive as you give your body the time to

integrate all of the energetic movement that you facilitated through asana..

8) Sit and Meditate.

Express Gratitude! Give thanks! You are blessed to be practicing yoga – don’t forget that! An

www.PureFlow.Yoga | francie@PureFlow.Yoga

Pranayama – Art of Breathing

“When the Breather wanders, the mind is unsteady,

but when the Breath is still, so is the mind still”.

– Hatha Yoga Pradipika

Pranayama is the extension of life force energy in the body, which supports health and

longevity. Pranayama is the breathing practice of yoga and is the disciplining of our life force

energy (prana), to remove blockages within our physical and energetic system, to clear illness

and pain and ignite the spine to help regulate the nervous systems, so that we may achieve

higher states of consciousness and awareness.

Understanding and controlling prana is the key to health mind/body balance.

Conscious breath control is the key to realizing the benefits of asana as it brings us into a

deeper connection with our inner self.

“Prana” is the subtle energy or life force that links matter and spirit, the astral and the

physical. This vital energy or life force, located in the body’s nadis or energy channels, is in

all life forms and is central to all yoga practices. Prana is a subtle force of energy

carried in food, air, water, sunlight, the atmospheres we spend time in, the

people we surround ourselves with, and it animates all form of matter.

“Ayama” means extension, expansion, to stretch, lengthen, prolong, regulate

Benefits of Pranayama - Pranayama helps reduce stress, quiets the mind, enhances

concentration, memory and focus, and invigorates, heats and purifies the body.

Nadis: According to ancient tantric texts, our

bodies contain over 72,000 nadis or energetic

channels, which in essence are like the bodies

irrigation system, channeling prana to every

cell. The 3 main nadis are Ida, Pingala and

Sushumna Nadi.

Sushumna is the central channel and is

associated with the river Saraswati. The

purpose of hatha (ha – sun, tha- moon) yoga is

to balance the sun moon energies, the right

and left brain, male and female, the rational

and intuitive, which leads to the rise of

kundalini energy and the awakening of

higher consciousness. It is said that along the

spine is the direct highway that the earth

mortal must follow in ascent to liberation.

Ida is the left channel. Ida is white, feminine,

cold, and represents lunar energy. Originating in Muladhara Chakra, Ida ends up in the left

nostril.

Pingala is the right channel. Pingala is red, masculine, hot, and represents the solar energy.

Originating in Muladhara Chakra, Pingala ends up in the right nostril.

www.PureFlow.Yoga | francie@PureFlow.Yoga

Kundalini, derived from “kundla” meaning a ring or coil, is known as ‘cosmic energy’ or

‘serpent power’ and represents our consciousness. It is depicted as a hungry snake who lies

dormant, coiled 3.5 times around the base of the sushumna nadi, until we get the fires of

spiritual practice going to initiate the process of spiritual evolution, rising up through the

levels of consciousness present at each chakra point. The awakening of kundalini is marked

by a balance of dualities – inner/outer, left/right/, sun/moon, practice/play.

Our evolution, kundalini energy rising, is marked by an elevated or evolved perspective on

life’s challenges, seeing them as integrated and integral parts of our lives; As opposed to

simply “getting over” our problems, we rid ourselves of the poison of delusion and ignorance,

gaining clarity of spiritual awareness. A clear sign that the poison is removed is when we can

respond to internal cues, thoughts and emotions, to inform decisions about what uplifts us and

allows for an elevated state of mind.

Key Pranayama Techniques:

Ujayi Pranayama - Ujayi means “triumphantly uprising” or “victorious”

breath, so called as it refers to the triumphant uprising of prana though the sushumna

nadi. Also known as “Oceanic Breath” or “Darth Vadar Breath” as we create an audible

sound as we close and tone the epiglottis muscles at the back of the throat.

Benefits: Inner peace, calms mind and emotions, clears phlegm, reduces anxiety

Nadi Shodhana - Alternate nostril breathing (minor variations called Sukha

Pranayama & Anulouma Viloma). Clearing the “Ida” and “Pingala” nadis, or the sun and

moon energy channels that spiral around the sushumna channel, intersecting at each

chakra.

Always begin by inhaling from the left nostril, closing the right nostril, close the left nostril, and

hold the breath with the awareness at the 3rd eye, exhale from the right nostril. Inhale from the

right nostril, close the right, hold the breath at the top, release and exhale from the left nostril

Benefits: Calms, balances, increase oxygen in the blood, cleanses major energy channels

Kapala bhati – “Shiny Skull” Breath. This breath increases return of blood from

heart to the rest of the body, purifying the lungs and developing their vital capacity

through a rhythmic diaphragmatic pumping focusing on the exhale.

Benefits: Cleanses energy channels in the head, calms the mind, oxygenates, increases

focus, decreases unwanted thoughts

www.PureFlow.Yoga | francie@PureFlow.Yoga

Meditation/ Dhyana

“From whatever and wherever the mind wanders dues to its flickering and unsteady nature, one must certainly

withdraw it and bring it back under the control of the self” – Bhagavad Gita

Why Meditate?!

Inner silence = Inner strength.

{HeadSpace app}

Why do we bother spending time alone with ourselves?! Meditation allows us to have a

complete, simple and direct relationship with who we are. The power of introspection allows

us to cultivate our witness, strengthening our ability to see things as they are, without

masking or veiling our ego’s fear and hopes, preferences, likes and dislikes. Meditation leads to

intuition, inner awareness of our true self and a state of peace and bliss. Meditation helps us

focus the mind and keep it positive, helping us transcend fear, desire, longing, negative

emotions and ever positive attachments. It gives us the immediate knowledge that unites the

individual soul, jiva atman, with the Supreme Soul, atman.

Meditation opens the metaphorical 3rd eye, or Ajna chakra, allowing us to see that

the spiritual world and material world are not separate so that we can transcend the ego to

concentrate on a broader awareness of the universe and one’s relation to it. Seeing more

clearly through our daily habits, our stories, our illusions, Maya, leads us to a life of wisdom,

peace & equanimity.

Buddha said that all beings suffer (this is the first noble truth of Budhhism) and that

suffering arising from our feeling of separation and lack of understanding of our true nature;

when we are not aligned with the natural order, we create pain and struggle. Pain is a sign

that we are moving out of alignment, against the natural order. Instead of fighting the pain

and considering it negative we can to align ourselves with the whole. The more we align

ourselves, the more freedom we feel.

Challenges to Meditation

Negative thoughts feed into the mind: sleep, lethargy, too much talking, negative influences,

anger, fear, hatred, jealousy, revenge, dwelling in the past, the ego. Each challenge is a test to

strengthen the mind. The mind increases in power when it overcomes challenging

situations.

www.PureFlow.Yoga | francie@PureFlow.Yoga

Meditation Techniques

Yoga is the method of victory. “The human body and mind are veritable battlegrounds for the war between wisdom and the

conscious delusive force manifesting as vidya, ignorance. Every spiritual aspirant, aiming to establish within himself the

rule of King Soul, must defeat the rebels, King Ego and his powerful allies” (Yoga of the Bhagavad Gita, p.24)

Meditation is a practice of finding balance between effort and surrender; balancing the will

power to sustain concentration and detachment from distraction to remain in the heightened

state of awareness, and the ability to relax, surrender and let go of all expectations and desires.

There are many simple techniques for meditation to bring the mind into focus, returning it to

stillness; Slow and steady Pranayama can always be engaged to refresh and revitalize the

mind if it’s feeling tired, fatigued or unfocused. Here are a few examples of meditation

techniques:

Awareness – Breath or the space between breaths/the 3rd eye/ the sacred space of the heart

/ sounds of the environment

Prayer / Gratitude – Connect with the highest source and get clear on the feeling you wish

fulfilled. “Prayers go up, blessings come down”. Gratitude is another powerful form of prayer

that breeds contentment with life.

Chanting Mantra– Vibration, Aum/Sacred sounds (see section on chanting mantra)

Who Am I? – The main practice of Self-Inquiry as taught by Ramana Maharishi.

Affirmations – Purifying thoughts, using words that benefit and cultivate our highest good

Yantra/Mandala – 2 or 3 dimensional spiritual/Ritual circle that represent the universe,

used to focus meditation and create sacred space

Guided Meditation – e.g. Yoga Nidra, Visualizations

External Objects – e.g. Japa mala (with 108 mala rudraksha or other beads), candle gazing,

moon, rituals

Active Meditation– e.g. Asana, walking, dancing, Qi gong, breath observation

Vipassana - Insight meditation, watching the space between breaths

Metta Meditation –Buddhist practice of Loving Kindness - Compassion for Self and

Others

Chakra Meditation – Chanting beej or seed sounds of the chakras or simply focusing on the

physical counterpart location and glands associated with each chakra

Key Meditation Practice Points

• Be Consistent and Create a Habit

• Create a Sacred Space and/or Alter Space

• Time – Most ideal for practice is dawn and dusk, especially Brahmamuhurta

between 3 - 6am when the atmosphere is most clean, charged and unruffled by

the activities of the day

• Establish a comfortable sitting position

• Be mindful of the Breath

• Commit to the Present Moment; give up dwelling on the past or worrying

about the future

www.PureFlow.Yoga | francie@PureFlow.Yoga

Mantra / Chanting

“The aim is spiritual, not denominational. The power of mantra lies in the vibrations, and these vibrations

work on many levels, whether the sayings are pronounced out loud or silently …The simple act of saying a

mantra will still bring the heart and mind into alignment with its subtle goal, which is to bring heightened selfawareness

and a deeper sense of peace and calm.” – Alanna Kaivalya

In Bhakti Yoga, or the yoga of devotion, we surrender the ego, our intellect, our doubts,

judgments & fears, and we harness the power of our emotions to help fuel our connection

with the divine. In opening our heart in this way we create greater awareness and

understanding of our true nature, bringing us into deeper levels of contentment, sweetness,

compassion, light and energy.

Mantra Yoga – Man – thinking mind, Tra – to protect or expand. Mantras are powerful

sound vibrations that have the ability to alter consciousness. Through the practice of chanting,

we center consciousness on Spirit through the repetition of powerful incantations and seed

sounds of universal sounds. The power of mantra lies in vibrations, and it works on many

levels, both subtle and overt. We can invoke an intention or the quality or essence of a

particular deity.

Chanting - Chants are uplifting compilations of vibrations that

can be used as prayers for peace, health, wellbeing, to focus the

mind and empower whatever we want to give energy to. Chanting

has the power to awaken our physical and energetic bodies. It can

be used to loosen mental chatter to still the mind, becoming onepointedly

focused, and bringing the heart into alignment.

In kirtan, or call and response devotional singing, we lift our

voices to heal our spirits and raise our vibrations by repeating

mantras over and over, shifting our awareness from our heads to our hearts. Singing reminds

us of our essential nature: joyful, openhearted, centered, and blissful.

“If you want to find the secrets of the Universe, think in terms of energy, frequency and

Check out this incredible

video on Cymatics, the

study of visible sound

vibration that effectively

shows us how sound

affects matter:

https://www.youtube.co

m/watch?v=Q3oItpVa9

www.PureFlow.Yoga | francie@PureFlow.Yoga

vibration”. - Nikola Tesla

Mantras

Aum is the most universal of Hindu symbols and its sound is

used in most yoga traditions to promote body-mind harmony.

We often begin and end each yoga asana class with 3 Aums, to

bring each individual and the collective into this harmony.

The sound of Aum spans the full range of the human voice,

beginning at the base of the spine, moving up to the navel and

slowly vibrating up to the 3rd eye chakra and beyond.

Aum is said to be the primordial sound of creation; the sound

of all things in the universe vibrating simultaneously. Aum is

used to symbolize the universe and the ultimate reality,

representing the three aspects of God: Brahma – Creator (A), Vishnu - Sustainer (U) and

Shiva – liberator/destroyer (M). Aum is a also said to be a prayer of protection, representing:

“a” –the waking experience, “u” – the dream experience, “m” – the deep sleep experience.

Many traditions use this sound to seal or confirm a prayer, for example “Amen” is used in

Judeo-Christian cultures and “Aho” in Native American tradition.

Asatoma Prayer:

Aum Asatoma Sat Gamaya Tamasoma Jyotir Gamaya Mrytor ma Amritam Gamaya

May we be led from untruth to truth, from the darkness of delusion to the brilliant light of true wisdom, from

worldly death to the immortality of the soul

Lokah Samastha Prayer:

Lokah Samastha Sukhino Bhavantu

Om Shanti Shanti Shantihi

Vedic payer for light, truth and universal peace:

May all beings in all realms be peaceful, content and free from all suffering

Om peace peace peace

Gayatri Mantra:

Om Bhur Bhuvah Swahah / Tat savitur Varenyam

Bhargo Devasya Dhimahi / Dhiyo yo nah pratchodayath

Gayatri Mantra: May the infinite power of Gayatri, Mother Sun Goddess, pervade the entire universe, filling

all realms with the nectar of divine light and bliss. May the infinite power of her unlimited cosmic energy

illuminate my intellect and purify my inner heart so I may lead a life of pure divinity and virtue

Saraswati Mantra:

Om aim shrim hrim saraswati devyai namaha

I offer my reverence to the divine goddess Saraswati, the embodiment of all sound, light, wisdom and divine

energy

Ganesha Mantra:

Om Gan Ganapataye Namaha

May our paths be clear of obstacles and barriers to auspiciousness and universal good

Buddhist Mehta-Loving Kindness Meditation

May I be peaceful and at ease/ May I be happy

May I be full of love and compassion/ May I be well

www.PureFlow.Yoga | francie@PureFlow.Yoga

Mudra

Mudras are sacred gestures, or “energetic seals” that are symbolic of the rest of the body and are used

as symbolic expressions of inner states. Mudras are often used in conjunction with pranayama,

meditation and asana to stimulate different parts of the body involved with breathing and to affect the

flow of prana in the body. Here are a few basic mudras:

Anjali Mudra

‘Seal of Honouring’

Symbolism - Honouring, worshiping, balance,

union of dual nature, humility, internal focus

Jnana Mudra

‘ Seal of Wisdom’, Contains energy in a closed circuit

which is conducive to inner focus

Symbolism: Wisdom, knowledge, introspection

Chin Mudra

‘Seal of Consciousness’, Gesture of Receiving

Symbolism: Represents the interrelated nature of

consciousness, the union of Shiva & Shakti. The

thumb represents the teacher and the index finger the

student, the ego, the mind. Joining these aspects

together helps silence the mind.

Dhyana Mudra

‘Seal of Meditation’

Gesture of Concentration and Healing

Symbolism: Hands and fingers form the shape of a

triangle, which is symbolic of the spiritual fire or

the three jewels of Buddhism. Also resembles an

empty/full bowl, a key reminder for maintaining

Beginner’s Mind

Vishnu Mudra

Symbolism: the Conch of Vishnu, waking us up

from the illusion of Maya. Used in nadi shodhana or

alternate nostril pranayama, the index and middle

finger are tucked into the palm of the hand. Right

hand is associated with giving, and the left with

receiving

Lotus Mudra – Heart chakra opener

Symbolism: In Buddhism, the lotus blossom

represents heart opening, growth and enlightenment.

The lotus is rooted in mud and darkness, and grows

up through water, surfacing beautifully toward the

sun. Like the lotus we have our struggles and dark

places, and through experience we grow toward the

light to finally emerge and blossom. Like the flower,

with this mudra, we open ourselves to divine source,

receiving whatever we need and much more.

www.PureFlow.Yoga | francie@PureFlow.Yoga

Sadhana Practice Guide

There are many different methods and techniques to practice Pranayama, Meditation, &

Chanting. The key is that it is a PRACTICE, even if it is just for 5 minutes a day!

The journey IS the destination.

I. Ground & Tune in

1. Find a comfortable seat (literal meaning of “asana”)

2. Pratyahara –Withdrawing the senses from the external, drawing

awareness within - Bring awareness to the sounds and sensations all

around you, to the Natural/Organic Breath, follow the natural pause at the

beginning and end of each breath, Bring awareness to your heartbeat, how

you feel today, scan your body for any place of tension or holding, observe

the functioning of all 5 senses…

3. Chanting the Sacred Sound “Aum” – 3 x, followed by mantra

II. Pranayama

1. Ujayi - Ujayi” triumphantly uprising” or “victorious” breath, so

called as it refers to the triumphant uprising of prana though the sushumna

nadi. Also known as “Oceanic Breath” or “Darth Vadar Breath” as we

create an audible sound as we close and tone the epiglottis muscles at the

back of the throat.

Practice:

Rhythmic Breath – Equalize the lengths of inhales & exhales, for example,

Breathe in for four counts and breathe out for a count of 4.

Extending the Exhale –Lengthen the exhale, working comfortably

towards twice the length of the inhale, a ration of 1:2, so for example,

breathe in for a count of 4, then breathe out to a count of 8. You can also

include a light breath retention, or “kumbhaka” after each breath.

2. Nadi Shodhana - Alternate nostril breathing (minor variations called

Sukha Pranayama & Anulouma Viloma). Clearing the “Ida” and “Pingala”,

or the sun and moon energy channels that spiral around the sushumna

channel, intersecting at each chakra.

Practice:

Take Vishnu Mudra, bringing the index and middle finger to the center of

the palm, closing the right nostril with the thumb and the left nostril with the

ring finger.

One complete round = Left to Right, Right to Left:. Complete 5, 9,

12, or 16 + rounds

III. Meditation - E.g. Breath awareness, 3rd Eye, Sacred Space of the heart,

mantra…

Practice: Start with prayer, asking for guiding or offering gratitude, then

watch the breath, watch the spaces between the breaths, witness and label

each arising thought…. Begin with 5 minutes, and then gradually extend the

time you spend in stillness each day J

IV. Closing Prayers/Gratitude:

1. Reflect on the Intention and on how the body/mind/spirit is feeling

2. Cultivate Gratitude

3. Chant Om 3 times followed by Mantra

www.PureFlow.Yoga | francie@PureFlow.Yoga

Energy Anatomy

Living in Balance: The Gunas

In Classical Yoga, karma is the interplay of 3 distinct energies. All of creation and its process

of evolution can be categorized into these 3 qualities or Gunas. The balance of the three

Guna’s is vital for our health and our happiness.

Our basic nature is Sattva (positive creative force) with just enough Rajas (dynamic force)

and Tamas (negative force) to bring about fruition. A Sattvic mind lends itself to clear, calm,

creative thinking and allows us to create solutions. We need Rajas to implement these

solutions and Tamas to bring them to an end when the solution has been resolved. To

overcome the force of karma – e.g unconscious words, thoughts, actions, and to experience

being established in health and in oneself, we need to follow a sattvic lifestyle with a deep

connection to our diet. Food not only nourishes the body, it nourishes the mind and our

conscious state.

Sattva – Light & Purity,

Equilibrium, knowledge,

(associated with creation)

A state of balance and

harmony, peace, tranquility,

sattva is the naturally arising

state originating from being

true to your inner teacher,

guru, god. By purifying body,

senses, and mind, the yogi can

experience natural self.

Rajas – Activity, Passion,

Action (associated with

preservation)

When we identify ourselves

with actions, with the roles we

play in life, with praise

received from others, we are

in a rajasic state when the

mind is identified with the

concepts of karma, that which

we sow and what which we

reap.

Tamas – Darkness,

Inertia, Lethargy,

Ignorance (associated

with destruction)

www.PureFlow.Yoga | francie@PureFlow.Yoga

Darkness, ignorance, lazy nature of the mind or body, a force that tells us to take a break and

relax when we are near to completing a project whose deadline is approaching – as a result we

do not finish the race.

10 Tips for living a more Sattvic Lifestyle:

We can enjoy more Sattvic lifestyles through monitoring and carefully adjusting our

lifestyles, with particular attention to diet, physical and mental exercise.

1) Eat foods that are organic, fresh, in season, vegetarian, locally

produced. According to yogic philosophy, the mind is formed of the essence of

food. If food eaten is pure then it brings inner peace to the body in and

encourages spiritual progress.

2) Live in harmony with the rhythms of the day and seasons. Regulate

your daily events, eating at similar times each day and sleeping at regular times to

ensure that you have enough sleep 6 – 8 hours usually. “There is no possibility of

one to become a yogi… if one eats too much, or eats too little, sleeps too much or

does not sleep enough” – Bhagavad Gita

3) Meditate/ pray as first and last events of the day

4) Sleep early, Wake and Rise before the sun to capture the high vibrational

prana, life-force energy, and delight of the glorious sunrise.

5) Develop Sattvic states of mind; calm, positivity, enthusiasm, joy, happiness,

honesty, humility, flexibility, moderation, balance, gratitude, inner silence

6) Engage in conscientious hard work that contributes good and service in the

world

7) Always tell the truth and avoid hurting anyone’s heart

8) Study spiritual text and educational, inspirational and uplifting words

9) Listen deeply when spoken to and offer compassionate words

10) Live mindfully and in the present moment

www.PureFlow.Yoga | francie@PureFlow.Yoga

5 Koshas : Subtle Energy Bodies

According to the yogic tradition our bodies are more than just skin, muscles and bones.

Ultimately there are 5 Koshas, sheaths or layers, which can express either the

density/heaviness or lightness/clarity that we embody, grouped within 3 “bodies”-

causal, subtle and gross, which reflect the 3 layers of the world: heaven, air & earth

which are all within us. (Kaivalya, p.68) Each kosha is made of maya, often translated as

illusion, or the manifest reality that allows us to operate in the world. Each layer, acting as a

sheath over the next one, dims the light of the innermost luminous self, the transcendant of

maya, like a lampshade over a bulb. Through yogic practices, mantras, these layers can be

made more transparent, allowing our inner light to radiate and shine.

The koshas or sheaths, are layers of our

being that make up the totality of who we

are; body, mind and spirit. There are five

of these sheaths that organize our being

into different levels through which we can

attain optimal health and happiness. It is a

way of understanding how both health

and illness can affect not just the physical

body, organs and systems, but also the

energy, emotions and mental states as

well. For example, when we do yoga

asanas, we are moving the physical body,

we are breathing more deeply, our mind and emotions are clear, we are quiet to receive

intuitive thought and we are attaining glimpses of our utmost selves. Different yogic and other

practices will affect different koshas but a change made on one level will be made subtly on all

levels.

When we are affected with a disease such as cancer, the four outer koshas are affected. The

body may be in pain, the energy suffers, the mind and emotions are in turmoil and we may be

less closely in touch with our true nature due to the stress and worry of dealing with the

disease. Only the innermost sheath is immune to the affects of disease. This core of who we

truly are, the Atman, remains unblemished and untarnished by any disease or injury, whole

and perfect and always present.

Anamaya Kosha (Physical Body)

The outer most sheath is the physical body comprised of the muscles, bones, skin, hair, blood

vessels and organs. This is where we usually first notice illness and injury in the body because

we spend the majority of our time focused on the sensations arising from the body. Literally,

you are what you eat; the heavier and denser the food you consume, the heavier and denser

this layer will be, the lighter and more clean the food, the more transparent this layer will be.

The way we eat has a huge effect on how our bodies carry us around; the body is vibrant

feedback mechanism, it gives us important clues as to what kind of fuel it prefers and runs best

on. Physical lightness translates to an ease of being in the body.

Practices that Nourish: Eating whole healthy foods, Asana and other forms of physical exercise

Pranamaya Kosha (Energy/Physiological Body)

The second outermost sheath is the energetic or pranic body comprised of our nervous

system, our internal battery, the aura, and the prana within our cells, everything that moves

inside our body blood, lymph, nervous systems, breath and endocrine systems, all that is fed

and moved by prana, the life forces that vivifies and moves through the various energetic

www.PureFlow.Yoga | francie@PureFlow.Yoga

channels. We are aware of our pranic body usually when we feel particularly energetic or

fatigued. The more fluid and malleable we are in our body, the less stuck the prana. Fluid

motion is the key here – stagnant energy leads to injury, illness, chronic pain – this in yoga

addressed in asana, pranayama and chanting, which align energetic pathways so that prana

can move freely through us

Practices that Nourish: Clearing nadis, pranayama, mudra, getting enough sleep, sunlight, fresh air

Manomaya Kosha (Mental/Emotional Body)

The next innermost sheath is the mental/emotional body, which encompasses all of our

thoughts and feelings, anxieties, opinions, judgments, likes, dislikes, memories and reactions.

This layer contains the ahamkara, ego, and is fed by the 5 senses. We spend much of our

time tied up in the whirlwind of our minds and emotional reactions and all psychological

disorders directly affect this kosha. The greatest obstacle in this layer is selfishness, which can

be offset by selfless actions, connecting with others, with spirit, chanting, getting out of our

comfort zones

Practices that Nourish: Pratyahara, or sensory withdrawl, Mudra, Yoga Nidra, meditation & mindfulness

practices, harmonious environments, interesting professional challenges, fun and supportive relationships, selfless actions,

connecting with others, chanting

Vijnanamaya Kosha (Wisdom Body/ Intuition/ Greater knowing)

The next innermost sheath is the wisdom body comprised of our intuitive knowledge and

innate knowing. Our wisdom that comes not from what we have learned in our lifetime but

what we innately know to be true. This is the surprise benefit of yoga! We find comfort and

harmony in our physical body, we release blockages in our energy body, and we heal and

release fears from our mental body, encompassing all the functions of the higher mind,

including conscience and will. As your meditation practice deepens over the months and

years, your ability to connect with inner guidance is enhanced. You begin to experience the

events in your life, even the painful ones, in a calm and objective manner. Your yogic lifestyle,

contemplation, and meditation lead to clarity of judgment, greater intuitive

insight, and increased will power as your vijnanamaya kosha grows stronger and more

balanced.

Practices that Nourish: Yoga Nidra, Meditation

Anandamaya Kosha (Bliss Body)

The innermost sheath is the bliss body, so called because it is snuggled up against the core of

our being, the innermost light of consciousness, the everlasting and pure part of our selves that

is not affected by the swirling physical sensations, energetic fluctuations, mental or emotional

upheavals, or intuitive blockages. The subtle most body is experienced as ananda (spiritual

bliss); generally only saints, sages, and genuine mystics have done the inner work necessary to

make ananda a living part of their daily experience, and most people are hardly even aware

that this level of consciousness exists within themselves. Also called the causal body, because

it helps make manifest the rest of our being; when we act and make decisions and choices on

the soul level, we manifest our most blissful selves in to the world

Practices that Nourish: Chanting / Singing. Yoga Nidra, Meditation

Adapted From http://www.yogacheryl.com/koshas.html.

www.PureFlow.Yoga | francie@PureFlow.Yoga

Yoga Philosophy: The 7 Chakras

The body can be seen as a map of consciousness. Located along the spinal column, in the

sushumna nadi, are the 7 Chakras or energy centers. They act like doorways to regulate the

healthy functioning of our body, mind and spirit. It is like our body’s version of wi-fi -

wireless connection to cosmic energy! If there is tension or blocked energy in any of 7 Chakras,

this can manifest into poor wi-fi connection, or in other words, into various dis-eases or

illnesses. Understanding what each Chakra represents can help guide us on how to keep

energy flowing freely in our body minds to prevent and/ or treat symptoms that arise. We

can cultivate balance, mindfulness & happiness in our everyday lives and raise our vibrations

through making conscious lifestyle choices. J

www.PureFlow.Yoga | francie@PureFlow.Yoga

Yogic Lifestyle: Living in Balance

Chakras

Function

In Balance

Excessive/

Deficient

Element/

Gland /

Colour/

Mantra

Seed Sound

Balancing

Lifestyle

Practice

Muladhara

Chakra: Root/

Base

Survival,

Grounding,

Trust, Stability

(Shakti)

Courage

Trust

Physical

strength

Depression

Lethargy

Self-pity

Fear

Un-grounded

Indecisive

Overly –

possessive

Victim

Earth

Adrenal

Red

Lam

Eat balanced

nourishing,

grounding,

organic, whole

vegetarian

foods. Eat

rhythmically.

Eat mindfully

and in quiet

peaceful

technology and

distraction free

environment

Svadihtashan

a Chakra:

Sacral, Naval,

Hara, Dan

Tien,

“Sweetness”

Relationship,

Sexuality,

Pleasure,

Feeling

Flow

Adaptability

Flexibility

Emotionally

balanced

Nurturing

Compassionate

Lust

Greed

Manipulative

Controlling

Submissive

Martyr

Water

Adrenal,

Reproductive

Orange

Vam

Flow/Dance

Be/Feel/

Witness

Journal

Drink Pure

Water

Spend time near

oceans/lakes/ri

vers

Manipura

Chakra: Solar

Plexus,

“Lustrous

Gem”

Power,

Willpower, selfesteem,

vitality

Self-confidence

Will power

Clear direction

Autonomy

Energy

Apathy

Restlessness

Lethargy

Low self-esteem

Feels disliked

Egotistical

Self-absorbed

Self-driven

ambitious

warrior

Fire

Adrenal

Yellow Gold

Ram

Kapalabhati

Pranayama

Focus your

intellect

Read/Write

Set Goals

Make Plans

Hobby

Fire purification

ceremony

Anahata

Chakra: Heart,

“unstruck

sound”

Love,

Equilibrium

Love

Balance

Affinity

Unity

Healing

Clair-sentience

Spaciousness

Ease

Inappropriate

emotional

expression

Separateness

Loneliness

Victim

Mentality

Holding on to

grief/sadness/re

sentment

Ruthless

Emotionless

Air

Thymus

Green

Yam

Meditation

Thought

Alchemy

Connect with

Nature

Love

www.PureFlow.Yoga | francie@PureFlow.Yoga

Maslow’s Hierarchy of Needs

From Messages in Water,

Masaru Emoto:

Vishuddha

Chakra: Throat,

“purification”

Communication

, Sound

Vibration,

creativity

Melodious

Voice

Truthful speech

Clear

communication

Telepathy

Creativity

Resonance

Gossip/hurtful

speech

Addictions

Creative blocks

Controlling

Judgmental

Lacking faith

Ether

Thyroid

Bright Blue

Ham

Positive

Vibrations

& Environment

5 Elements

Alter

Music

Chanting

Mantra: Om

Speak the Truth

Ajna Chakra:

Third Eye – “to

command and

receive”

Intuition, Light,

luminosity

Visionary

Imagination

Clairvoyance

Intuitive

Contentment

Concentration

Intellectual

power

Psychological

problems

Overly

analytical

Overly

intellectual

Unclear

Thoughts

Deluded

Light

Pineal,

Pituitary,

Hypothalamus

Violet or White

Aum

Meditation

Fasting

“The universe is

just the way we

think it is – and

that’s why” –

John Woods

Sahasrara

Chakra –

Crown,

“Thousand

Petaled Lotus”

Realization,

thought,

cognition,

spiritual

connection

(Shiva)

Connection to

Highest Self -

Spiritual

Consciousness

Knowing

Understanding

Transcending

ego

Psychic

Egomaniac

No spiritual

inspiration

Pure

Consciousness

Pineal

Pure White

None

Meditate

Daily

Thought

alchemy

www.PureFlow.Yoga | francie@PureFlow.Yoga

Ayurveda: The Art of Being &

Science of Daily Living

Ayur” translates as life, longevity or preservation of life, and “Veda” translates as knowledge

or science. Ayurveda is a 3000 year-old holistic and preventative medicine system from India

that addresses the whole of the body’s condition when diagnosing, treating disease or

preventing further illness. Ayurveda can guide us towards total health and wellness, through

dietary advice, herbal medicine and lifestyle plan to help you achieve optimal balance in your

life and to reawaken your body’s natural healing powers.

Dosha: In Ayurveda, health is defined as the dynamic state of balance between body, mind

and environment. Knowing our dosha, translated as “imbalance”, helps us to understanding

how the 5 elements, the basic building blocks of life are working to create life, helping us to

create a lifestyle that sustains and nurtures our unique nature. Known as mind-body types,

the doshas express particular patterns of energy—unique blends of physical, emotional, and

mental characteristics. From the five elements, the three main doshas are derived—Vata,

Pitta, and Kapha, and the 7 combination types: Pitta-Vata, Pitta-Kapha, Vata-Kapham ,

Pitta-Kapha-Vata.

Ayurvedic practitioners consider the constitution and association of the doshas at birth to be

the primary contributor and indicator of disease over the lifespan.

Ayurveda states that “like increases like”, or in other words, we are attracted towards

that which aggravates us. So for example, a person made up predominantly of fire, or Pitta,

may be attracted towards being competitive, doing hard physical practices and other activities

that increase the fire in the body. Whereas a slower, more cooling type practice may help

balance the Pitta person better.

www.PureFlow.Yoga | francie@PureFlow.Yoga

Dosha: Elemental Constitution

Pancha Bhuta: The 5 Elements

The five elements are the building blocks of all manifest life. Everything in the world can be

classified within these 5 categories, including the body, and thus we can use them as a map to

help diagnose where diseases may have their roots and give indications on how to heal. The

energetic interplay of these universal elements in the body affects how prana, or life force

energy, moves in different ways in different people. We are all made up of a combination of

the different elements in different quantities.

Earth Water Fire Air Space

Characteri

stic

Structure

Stable

Constant

Slow

Unmoving

Dry

Heavy

Nurturing

Nourishing

Reliable

Flowing

Cool

Liquid

Cleansing

Nourishing

Connected

Oily/Slimy

Transforming

Purifying

Hot

Spreading

Liquefying

Intense

Sharp

Light

Subtle

Dry

Dynamic

Mobile

Light

Movement

Erratic

Subtle

Clear

Soft

All –

Encompassin

Immeasurabl

Omnipresent

Subtle

Expanding

Formless

Soft

Smooth

Open

Sense

Organ

Nose/Smell

Tongue/Tast

Eyes/Sight Skin/Touch Ears/Sound

Dominant

Body

System

Bones,

Muscles

Plasma/blood

Lymph

Digestion,

Liver,

Intellect

Nervous

system, Mind

Etheric Body,

Higher Self

Psychology Relaxed,

Content,

Stubborn,

Fixed

Adaptability,

connection,

Emotion

Attachment,

Joy, Focus,

Anger,

Impatience

Fear, Worry Nonattachment,

aloof

www.PureFlow.Yoga | francie@PureFlow.Yoga

Pitta

Vata

Kapha

Elements: Fire & a little Water Space & Air Water & Earth

Seat: Small Intestine, Liver,

blood, eyes, metabolism,

digestion

Large Intestine, nervous

system, hollow organs

Stomach

Qualities:

Hot Sharp Light Oily

Liquid Spreading Sour

and Acidity, Red

Dry, Light Cold

Rough Subtle

Mobile Flexible

Clear

Heavy Slow Cool

Oily Damp Smooth

Dense Soft Static

Cloudy

Body: Medium body Thin body Heavyset body

Personality

Courageous, leaders,

ambitious, critical, sharp

but unforgiving, orderly

and decisive mind,

forceful manner. These

people strike others as

intense. Under pressure

they become angry and

abrupt

Nervous energy, quick,

changeable mind,

indecisive, vivacious,

friendly, talkative,

sensitive, Often

unpredictable, restless,

scattered like the wind.

Under pressure they

grow excited and

anxious.

Calm, steady mind,

easy-going manner.

These people strike

others as relaxed.

Under pressure they

balk and grow silent.

Functional

influence:

Metabolism, intellectual,

confident, enterprising,

joyous and passionate

Movement, imaginative,

sensitive, spontaneous,

resilient, exhilarated

Structure, calm,

sympathetic,

courageous, forgiving,

loving, resilient

Disease

influence:

Inflammation, fever,

excessive hunger or thirst,

heartburn, rashes, acne,

early balding or greying,

poor eyesight, heart

attacks, anger, irritability

and impatience

Pain, spasms, cramps,

constipation, nerve

degeneration,

indigestion, chills,

insomnia, anxiety and

depression, arthritis.

Congestion, mucous,

heaviness, fluid

retention, lethargy,

obesity, chest colds,

asthma, depression,

diabetes and high

cholesterol.

To Balance:

Avoid excessive heat, oil

and steam, limit salt

intake, eat cooling non

spicy foods, drink cool

drinks (not iced), engage

in non-competitive

physical activity, exercise

during the cooler part of

the day, spend time in

visually calming natural

environments, dominate

in sweet, bitter and

astringent tastes.

Keep warm, keep calm,

limit raw foods, avoid

cold foods, eat warm

foods and spices, keep a

regular routine,

meditative and relaxing

exercise, and dominate

in sweet, sour and salty

tastes.

Get plenty of exercise,

avoid heavy foods, keep

active, vary routine,

avoid dairy foods, avoid

iced food and drinks,

avoid fatty and oily

foods, eat light and dry

foods, and dominate in

bitter, astringent

pungent tastes.

When

Aggravated:

Drinks Alcohol and

Smokes cigarettes and

Worry, mind moves

fast, doesn’t get enough

Takes nice long naps

after meals, eats lots of

www.PureFlow.Yoga | francie@PureFlow.Yoga

marijuana, eats spicy

foods, engages in

frustrating or intensely

focused activities,

emphasises tomatoes,

chillies, raw onions sour

foods and yogurt in your

diet, exercises at the

hottest time of the day,

wears tight cloths, never

fasts or detoxifies the

body, avoids cool fresh

peaceful places, snacks on

highly salty foods,

represses your feelings,

eats as much red meat

and salted fish as possible.

sleep, eats on the run,

keep no routine

whatsoever, eat dry,

frozen or leftover foods,

run around a lot (cars,

planes, trains or jogging

shoes), never lubricates

your skin, works the

graveyard shift, avoids

tranquil warm moist

places, uses stimulating

drugs like cocaine,

speed and coffee.

fatty foods and oils,

overeats as much and as

often as possible, denies

your creative self,

luxuriates in inertia,

becomes a couch

potato, assumes

someone else will do it,

avoid invigorating

warm dry areas, doesn’t

exercise, lives on potato

chips and beer, uses

sedative and

tranquilizing drugs,

represses feelings, eats

dessert every day.

Celebrities

www.PureFlow.Yoga | francie@PureFlow.Yoga

Ayurvedic Food Combining

www.PureFlow.Yoga | francie@PureFlow.Yoga

Ayurveda: Tips for Great Digestion

1. Eat only when you're hungry.

The problem with eating when you're not hungry

(aside from possible weight gain) is that it leaves

you feeling bloated and uncomfortable. "Only

when your stomach is truly empty are your

digestive enzymes strong enough to thoroughly

break down your food," Carlson explains.

"Really try and differentiate between eating out of

necessity and eating out of habit, and take three to

four hours between meals (the time it takes to fully

absorb your food)," says Carlson. "It'll make a

huge difference in how you feel overall."

2. Eat in a calm, seated environment—at a

moderate pace.

Many of us are lucky if we can suck down a green juice while racing to catch the subway to

work or yoga. But taking just a few minutes more has huge digestive benefits. "When we

actually sit down to eat, we can focus on the amount of food we are putting into our bellies

and on chewing it thoroughly," Carlson says. As for walking and eating? "Almost impossible,"

she says. "People will only chew a couple of bites before swallowing, which causes the belly to

do more work than the teeth."

3. Really take in the smells, tastes, and textures of your meal.

Paying attention to the sensory details of your food matters! If you're not actively smelling and

appreciating the food you're eating, your body won't either, Carlson says. When you take time

to soak in the smells, textures, and tastes, your stomach feels fuller after a meal, and you'll

spend the rest of the day a whole lot more satisfied.

4. Eat freshly-cooked foods.

If your food isn't fresh, you won't feel so fresh after eating it, according to Ayurveda. That's

because it's lost its prana ("life force" in Sanskrit), which can leave you feeling tired and

sluggish, Carlson says. So skip the heat-and-serve frozen stuff—she's not a big fan of leftovers

either—and spend a few extra minutes whipping up something new instead.

5. Sip warm water throughout the day, and at meals.

When you're hydrated, it's easier for food to pass through the digestive system (not to mention

that you'll feel fuller, faster). But pass on the ice, Carlson says. "Cold water is actually pretty

challenging to digest," she explains. "It takes the body about 30 minutes to digest warm water,

and one hour to digest cold." That's because the body has to work overtime to heat up colder

water before it can absorb it. (Bloating expert and nutritionist Stephanie Middleberg agrees.)

6. After meals, give yourself a few minutes to relax, breathe, or take a gentle

walk.

Many of us pop our dishes in the sink and are out the door before we've finished our last bite.

www.PureFlow.Yoga | francie@PureFlow.Yoga

But shifting gears so quickly hinders the body's ability to absorb food, halting blood flow in the

stomach and decreasing circulation, Carlson says. "You don't go swimming right after you eat,

so don't race around or dive back into work the second you're done either," she says.

7. Eat your biggest meal at lunch.

There's an Ayurvedic principle "when the sun is at its highest point of the day, the digestive

fire is strongest," says Carlson. "We are a reflection of what's happening in nature." So do like

the Europeans and eat your biggest meal at lunch, giving your body plenty of time to fully

digest before going to bed, which is when the digestive system effectively shuts down.

8. Drink ginger tea.

It's good for banishing bloating, and ginger tea is also amazing after a heavier meal, Carlson

says, because it "helps to burn through the sluggishness and headiness caused by rich food."

Just don't drink too much, as ginger can be a "little too fiery" for anyone with acid indigestion,

she says. Try slowly sipping a weakly brewed version right after you eat.

9. Unplug while you eat.

Between the backlog of TV shows on your DVR and checking Instagram (guilty!), it's hard for

any of us to disconnect during mealtime. But not only do screens keep us from really paying

attention to what we're eating, they also engage the nervous system, which can cause physical

digestion to shut down, Carlson says

(Adapted From http://www.wellandgoodnyc.com/2013/09/09/9-ayurvedic-secrets-to-greatdigestion/)

www.PureFlow.Yoga | francie@PureFlow.Yoga

Notes:

www.PureFlow.Yoga | francie@PureFlow.Yoga

Reading/Viewing/Listening

This is an ever-expanding collection of some of my recommended inspirations…

Yoga Philosophy

The Yoga Sutras – Many translations

Bhagavad Gita

Light on Yoga – BKS Iyengar

Light on Pranayama – BKS Iyengar

* Autobiography of a Yogi, The Yoga of

the Bhagavad Gita – Paramahansa

Yogananda

* Words of Grace – Ramana Maharshi

The Yamas and Niyamas – Exploring

Yoga’s Ethical Practice – Deborah Adele

* Yoga for a World Out of Balance –

Michael Stone

Yoga Asana /Alignment / Movement

Anatomy Trains – Thomas Myers

*Mind, Body, Spirit – Donna Farhi

Maps to Ecstasy, the Healing Power of

Movement – Gabrielle Roth

*YinSight – Sarah Powers

Sivananda beginner’s guide to yoga -

Sivanada yoga center

Ayurveda

Ayurvedic Cookbook – Amadea

Morningstar & Urmila Desai

Introduction To Ayurveda – Vasant Lad

Practical Ayurveda: Secrets for Physical,

Sexual & Spiritual Health- Atreya

Modern Psychology/Philosophy

Anastasia (series)– Vladmir Megre

Art of Dreaming – Carlos Castaneda

Awaken to the Giant Within – Tony

Robbins

Blink, Tipping Point, Outliers – Malcom

Gladwell

The Book: On the Taboo Against

Knowing Who You Really Are - Alan

Watts

* Change your Thoughts – Change your

Life - Dr. Wayne W. Dyer

Conversations with God – Neil Donald

Walsch

Dalai Lama – Anything

Dark side of the Light Chasers – Debbie

Ford

Power of Now/ A New Earth/Stillness

Speaks - Eckhart Tolle

Eastern Body Western Mind/ Wheels of

Time – Anodea Judith

Energy Anatomy – Carolyn Myss

* Mans Search for Meaning – Viktor

Frankel

Many Lives, Many Masters – Brian L.

Weiss

Messages from Water – Masaru Emoto

Net of Being - Alex Grey

Power of Myth – Joseph Campbell

Radical Acceptance - Tara Brach

Sacred Sounds – Alanna Kaivalya

Secret life of Plants - Peter Tompkins and

Christopher Bird

Sophie’s World – Jostein Gaarder

Spiritual Enlightenment (trilogy) - Jed

McKenna

Wisdom of the Enneagram - Don Richard

Riso, Russ Hudson, and Hans-Jürgen Kratz

Holistic/Creative Lifestyle

* The Artist’s Way – Julie Cameron

Eating Animals – Jonathan Safran Foer

Sacred Economics/ The More beautiful

World our Hearts know is Possible–

Charles Eisenstein

You Can Heal your Life – Louis L. Hay

Power of Habit - Charles Duhigg

War of Art - Steven Pressfield

Love

5 Love Languages – Gary Chapman

Art of Sexual Ecstacy - Margot Anand

Attached: The New Science of Adult

Attachment – Rachel Heller, Amir Levine

A Return to Love – Marianne Williamson

Dear Lover/ Way of the Superior Man –

David Deida

Enchanted Love – Marianne Williamson

Intimacy & Solitude – Stephanie Dowrick

The Truth – Neil Strauss

Documentaries

Earthlings / Forks over Knives/ Meet your

Meat / Thrive / Happy / Waking Life / What

the Bleep do we know? /

Inspirational Audio/Video

Abraham Hicks, Carolyn Meiss/ David

Deida/ Ted Talks – www.ted.com/

Oracle Tarot Cards

Osho Zen Tarot/ Angel Cards – Doreen

Virtue / Gaia Oracle – Toni Carmine

Salerno

Mystical Poetry

The Prophet – Kalil Gibran

Tao Te Ching – Lao Tzu

Rumi, Kabhir, Hafiz

Sacred Sounds: Yoga Music I love

Alissa Nathanial * DJ Dakini * Dave Stringer *

Deva Premal * Jai Uttal * Jarrah Tree * Kevin

James * Jai Jagdeesh * Krishna Das * Lindsey

Wise * MC Yogi * Murray Kyle * Prem Joshua

* Lulu & Mischka * Kundalini Chillout * Rara

Avis * Sacred Chants of Devi * Sacred Chants

of Shiva * Shimshai * Snatam Kaur * Sparrow

* Tina Malia *Peia * PachaMantra * Riao

Wah! ….. Oh so many more!!!!

Thank you for joining us for this adventure home to the

heart!

May your path be full of

Peace, Love & Light

Namaste

Buscar este blog

APUNTES DE INGLES

book about yoga

Comentarios

Publicar un comentario

Entradas populares

Vocabulario para una clase de yoga en ingles