Shanti, Agnieszka Miskiewicz Lead Teacher

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1 Dear Friend, Thank you for your interest in our Hatha Yoga Teacher Training and Certification Program. Enclosed you will find information regarding our program. For over three decades, the Temple of Kriya Yoga has been a leader in providing high-quality, in-depth training for those who aspire to teach hatha yoga. Our certification program offers you the unique opportunity to explore the realms of yoga under the guidance of dedicated, experienced instructors in a supportive environment. Please don t hesitate to contact the Temple if you have any questions after reviewing the enclosed information. The Hatha Yoga Teacher Training faculty is available to answer your questions by phone or . The faculty is also available to meet with you in person to discuss the program, answer questions you may have and to show you around the Temple. Please contact us by phone or to schedule an appointment. To teach is truly to be taught. We hope this program calls to you. We think you will find it meaningful and transformative to your life and to the lives of those around you. Shanti, Agnieszka Miskiewicz Lead Teacher

2 (Please type or print) APPLICATION HATHA YOGA TEACHER TRAINING AND CERTIFICATION IN HOUSE PROGRAM Name Address City State Zip Cell Phone Home Phone How long have you been practicing yoga? How often do you practice yoga? What styles do you practice? How often do you take a class? Do you have any physical limitations that affect your ability to practice the poses? If so, please explain. What do you hope to accomplish by taking this training? Please tell us about yourself. Continued on the next page Temple of Kriya Yoga 2414 N. Kedzie Blvd. Chicago, IL Phone: (773) Fax: (773) kriya@yogakriya.org Web:

3 How did you learn about our program? Yoga Chicago Web search Link from another site Temple e-newsletter Drove/walked by Temple Referral by Temple literature Website Google ad Other Tuition Payment Options (check box of payment option) Regular Tuition: $3,995 Check # 10% Discount: $3,595 if paid in full prior to the start date of program Check # Tuition Payment Plan: $2,000 deposit. (3 additional payments of $665 due per payment plan Check # Credit card payments: If you wish to submit credit card information online, please use the Secure Cart on our website. If you are mailing your application to the Temple, please enter your information below or call us at (773) to make a payment over the phone. Visa/MC # Exp. Date Card security code (3-4 digit number on back of card) Return to: Temple of Kriya Yoga 2414 N. Kedzie Blvd. Chicago, IL Fax (773) * Phone (773) * kriya@yogakriya.org Temple of Kriya Yoga 2414 N. Kedzie Blvd. Chicago, IL Phone: (773) Fax: (773) kriya@yogakriya.org Web:

4 Hatha Yoga Teacher Training and Certification In-House Program Begins September 16, 2017 How Will Hatha Yoga Transform You? Will you feel energized? Happier in the moment? Aligned with your natural rhythms? Immerse Into Yoga Practice Yoga is a practice to ignite inner and outer transformation. Yoga practice increases strength, flexibility, and balance, as you rediscover yourself and your ability to create lasting joy and fulfillment. You can journey from student to the rewarding world of yoga teaching through our Hatha Yoga Teacher Training. Our program offers superior comprehensive quality at an affordable rate. Whether you are looking to deepen your personal practice or teach professionally, we equip you with the essential knowledge, skills, and certification required to successfully reach your goals. Embody Your Inner Teacher Transport yourself from fast paced stressors to a calming, supportive, learning environment. Our course combines in-depth asana instruction with discussions covering anatomy, philosophy, teaching skills, meditation, pranayama, mantra and more. Our highly qualified instructors offer the vital guidance needed to help you discover and cultivate your unique teaching style, while our curriculum empowers you to fully integrate the many aspects of yoga. Temple of Kriya Yoga 2414 N. Kedzie Blvd. Chicago, IL Phone: (773) Fax: (773) kriya@yogakriya.org Web:

5 We do more than prepare you to pursue a rewarding yoga profession -we inspire you to create greater meaning and impact in your daily life. Advantages of the Temple of Kriya Hatha Yoga Certification Superior comprehensive quality at an affordable price Over 30 years of experience serving as a leader in highly effective training Program is flexible and adapts to students special needs Deepen and expand one s own practice in a supportive learning environment Easily accessible by public transportation Highly qualified teachers who embody the principles they teach Teachers offer additional time and support at no additional cost Begin or deepen spiritual pursuits Increase awareness, confidence, and communication skills Begin a new career path in a rapidly growing field Build lifelong friendships Support of the Temple community Program Structure The Hatha Yoga Teacher Training and Certification Program is Offered in Two Phases: Phase I begins with Orientation and first day of training on Saturday, September 16, 2017, and runs through December. Classes meet from 8:30 a.m.- 4:30 p.m. on Saturdays, and selected Sundays, (review syllabus). Phase II begins in January and concludes with graduation in May of Classes meet from 8:30 a.m. - 4:30 p.m. on Saturdays, (review syllabus). The Saturday and Sunday classes combine in-depth asana instruction with group discussions covering anatomy, philosophy, teaching skills, meditation, pranayama, mantra and more. The classes are supported with guest lectures, MP3s, books, handouts, and study assignments. Temple of Kriya Yoga 2414 N. Kedzie Blvd. Chicago, IL Phone: (773) Fax: (773) kriya@yogakriya.org Web:

6 Instructors Our certification program is taught by a team of highly qualified teachers who are committed to applying the principles of yoga to their own lives. Certified through the Temple s program, they bring years of study, practice and teaching experience to the training. Each teacher is highly dedicated to your experience of the program, as well as to your development as a practitioner and teacher of Hatha Yoga. Teacher Certification Upon completion of the course, students who fulfill the course requirements will be awarded a teacher s certificate. Students are required to demonstrate mastery of yoga asanas and an understanding of yoga principles and practices. Teaching skills will also be evaluated. The Temple of Kriya Yoga is a registered school with Yoga Alliance, a national registry for yoga teachers. Upon certification from the Temple, teachers are eligible to register with Yoga Alliance at the 200-hour level. *Elective Hours Requirement: Students are required to attend 20 hours of hatha yoga classes at the Temple, and 5 hours of any yoga related class at the location of your choice. The yoga related classes can include meditation, philosophy lectures, chanting, etc. All general hatha yoga classes at the Temple are offered free of charge to enrolled students. Temple of Kriya Yoga 2414 N. Kedzie Blvd. Chicago, IL Phone: (773) Fax: (773) kriya@yogakriya.org Web:

7 Course Curriculum An overview of the Classical Yoga System Underlying principles of alignment in asana practice Related anatomy and kinesiology Developing a personal asana practice Pranayama and breathing practices Subtle anatomy: Nadis and Chakras Ayurvedic principles for a healthy lifestyle Teaching Methodology Structuring classes Sequencing asanas Communication skills Observation skills Student teaching How to establish yourself as a Yoga teacher Ethics for Yoga teachers Yama and Niyama: The Yogic Lifestyle Kriya Yoga philosophy and meditation methods Introduction to the Bhagavad Gita Introduction to Patanjali s Yoga Sutras Mantra and Chanting The Hatha Yoga Teacher Training faculty is available by appointment to meet prospective students to discuss the program, answer questions you may have and/or see the Temple. Please call or the Temple to schedule an appointment. Tuition includes over 200 hours of training, along with books, MP3s and printed lessons. The tuition also includes attendance to all general hatha yoga classes offered at the Temple for the duration of the program at no extra cost. Temple of Kriya Yoga 2414 N. Kedzie Blvd. Chicago, IL Phone: (773) Fax: (773) kriya@yogakriya.org Web:

8 Enrollment: All interested in learning about yoga are encouraged to enroll. No previous yoga experience is required, though some knowledge of yoga is helpful. Enrollment can be completed by phone, mail, or by online application. In order to enroll, please submit your completed application along with your tuition payment to the Temple of Kriya Yoga. Payment and Refund Policy: Tuition Payment Options Regular Tuition: $ % discount: $3595 if paid in full prior to the start date of the program Tuition Payment Plan $2000 due three weeks before the first training class Three pre-scheduled payments for $665 each ($1995) Due: December 1, $665 Due: March 1, $665 Due: May 1, $665 This plan must be set up in advance, please ask for details A signed promissory note provided by The Temple of Kriya Yoga is required Students will not be allowed to attend classes or receive materials if tuition payments are not available by their due dates. Students may be asked to withdraw from the program if a scheduled tuition payment is not received within 21 days of the due date. Tuition and Refund Policy (no exceptions): 100% refund* if received in writing prior to beginning of 1 st class 75% refund* if received in writing prior to the 3rd class Absolutely NO REFUNDS after the beginning of the 3rd class *All refunds minus a non-refundable $150 processing fee Temple of Kriya Yoga 2414 N. Kedzie Blvd. Chicago, IL Phone: (773) Fax: (773) kriya@yogakriya.org Web:

9 Schedule and Syllabus for 200 HYTT 2017/18 9/16/2017 5/20/2018 Phase I Deepening Personal Practice and Understanding of the Asanas and Yogic Philosophy Class/Date Time Class Overview 1) Saturday 9/16 8:30-4:30 - Introduction to the Hatha Yoga Program and the Temple of Kriya Yoga - Asana Practice: Month 1 - Anatomy: Spinal Column, Skeletal System - Philosophy: Overview of Yoga / Patanjali s Yoga Sutras 2) Sunday 9/24 8:30-2:30 - Asana Practice: Month 2 - Philosophy of Yoga 3) Saturday 9/30 4) Sunday 10/8 5) Saturday 10/14 6) Sunday 10/22 7) Saturday 10/28 8) Sunday 11/5 9) Saturday 11/11 10) Saturday 11/18 11) Sunday 11/19 12) Saturday 12/2 13) Sunday 12/10 14) Saturday 12/16 8:30-3:30 - Asana Practice: Months 3 - Physiology: Muscular System - Developing Personal Practice - Philosophy: Yamas; Ahimsa and Satya 8:30-2:30 - Asana Practice: Months 4 - Philosophy of Yoga 8:30-4:30 - Asana Practice: Review Months Philosophy: Asteya and Brahmacharya - Anatomy Workshop 8:30-2:30 - Asana Practice 5 - Philosophy of Yoga 8:30-3:30 - Asana Practice: Months 6 - Physiology: Nervous System - Philosophy: Aparigraha 8:30-2:30 - Asana Practice: Months 7 - Philosophy of Yoga 8:30-4:30 - Asana Practice: Month 8 - Philosophy: Niyamas; Saucha - Physiology: Digestive System - Ayurveda Workshop 8:30-3:30 - Asana Practice: Month 9 - Physiology: Circulatory System - Philosophy: Santosha 8:30-2:30 - Asana Practice - Philosophy of Yoga 8:30-4:30 - Asana Practice: Month 10 - Physiology: Endocrine System - Philosophy: Tapas, Svadhyaya and Ishvara Pranidhana - Subtle Anatomy Workshop 8:30-2:30 - Asana Practice Month 11 - Philosophy of Yoga 8:30-3:30 - Asana Practice: Month 12 - Physiology: Respiratory System - Philosophy: Pranayama (4 th Limb) - Winter Solstice Classes will resume on Saturday, January 6 th, 2018 Schedule and Syllabus subject to change as needed Temple of Kriya Yoga 2414 N. Kedzie Blvd. Chicago, IL Phone: (773) Fax: (773) kriya@yogakriya.org Web:

10 Phase II Student Teaching and Assessment Class/Date Time Class Overview 15) Saturday 1/6 16) Saturday 1/20 17) Saturday 2/3 18) Saturday 2/17 19) Saturday 3/3 20) Saturday 3/17 21) Saturday 4/07 22) Saturday 4/14 23) Saturday 4/28 24) Saturday 5/12 25) Saturday 5/19 26) Sunday 5/20 8:30-3:30 - Asana Practice - Teaching Skills and Student Teaching - Pratyahara (5 th Limb) and Dharana (6 th limb) 8:30-4:30 - Asana Practice - Teaching Skills and Student Teaching - Meditation Workshop 8:30-3:30 - Teaching Skills and Student Teaching - Patanjali s Yoga Sutras: Vrittis and Klesas - Mantra Workshop 8:30-4:30 - Teaching Skills and Student Teaching - Philosophy: Bhagavad Gita - Astrology Workshop 8:30-3:30 - Teaching Skills and Student Teaching - Karma and Dharma lecture 8:30-4:30 - Teaching Skills and Student Teaching - Chair Yoga - Yoga for Scoliosis Workshop 8:30-3:30 - Teaching Skills and Student Teaching - Timed poses and restorative practice 8:30-3:30 - Teaching Skills and Student Teaching - Teaching Prenatal and Kids Yoga 8:30-3:30 - Teaching Skills and Student Teaching - Ethics and Business of Being a Yoga Teacher 7:30-4:30 Student Teaching Demonstrations 7:30-4:30 Student Teaching Demonstrations 9:00-12:00 - Program Review - Graduation Schedule and Syllabus subject to change as needed Temple of Kriya Yoga 2414 N. Kedzie Blvd. Chicago, IL Phone: (773) Fax: (773) kriya@yogakriya.org Web:

11 DEVELOPING YOUR ASANA PRACTICE Hatha Yoga Teacher Training Certification Course As we have discussed in class, the key to your success in becoming an effective hatha yoga teacher lies in developing and maintaining a 6-day-a-week asana practice. Here are some guidelines for developing an asana practice that will help you to embody the practice as taught in this course. In addition to these guidelines, it is important that you read and understand the text in the Notes on Practice section of your binder written by Swami Vyaktamananda, Mahaswami (Kim Schwartz). To begin with, start to use the five stages of asana within each asana you practice. The five stages will become habit in no time. The information that follows is taken from Goswami Kriyananda s book, The Spiritual Science of Kriya Yoga. The Five Stages of Every Posture Every posture has five stages in it. Practicing the yoga postures is similar to playing a musical instrument. To a very large degree, it necessitates timing and attunement to a feeling. If you ask a musician how long a full note is, he cannot give you an exact, definitive answer. Every musician knows the length of a note is a matter of its relationship to other notes. In short, timing is proportional and relative. It is a feeling state, close, but different in each master s mind. In the same way, the feeling state within a particular posture is subjective, but very closely linked to that posture. From that feeling follow the five stages which make up the completed posture. 1. The first step is mentally attuning to the posture. Here the mind establishes a feeling state appropriate to the posture. For example, when a tennis player is about to serve, he must attune his mind to a particular attentiveness. He mentally goes through the delivery of the ball before actually tossing it up. This collectiveness, this attentiveness, is the feeling that was spoken about. The feeling will be different with the different postures. The closer the postures are to each other, the closer the feeling will be. SAMPLE This feeling state before going into a posture is important. If you hold a positive feeling, it will cause the mind states relating to the posture to become balanced. This feeling state draws the energies into balance. It Notes on Practice 2005 The Temple of Kriya 1

12 Hatha Yoga Teacher Training Certification Course While these changes in the body can be beneficial in helping us in certain situations, when we live with too much stress in our daily lives the body may begin to live in this fight or flight mode. Yoga actually serves as tool to help the body re-learn how to rest and relax between stressful events. These tasks are under the control of the parasympathetic system (relaxation response). The Parasympathetic Nervous System influences organs toward restoration and the saving of energy. The parasympathetic nervous system can: lower heart rate contract bronchial muscle increase intestinal activity divert blood back to the skin constrict pupils lower blood pressure Yoga is a practice of balancing opposites: proper muscle stimulation and muscle relaxation heightened nerve sensitivity and relaxation of the nervous system proper breathing which invigorates nerves and soothes the nervous system Deep, prolonged inhalation stimulates several effects of the sympathetic nervous system, increasing heart rate and blood pressure. Deep, prolonged exhalation tends to activate the parasympathetic nervous system, which again has many effects, including the temporary drop in heart rate and blood pressure. Modifying the focus toward the inhalation or the exhalation will shift the energetic result of a hatha yoga practice. Focusing on the inhalation (stimulating the sympathetic nervous system) tends to energize; focusing on the exhalation (calling for the rest and digest response of the parasympathetic nervous system) is relaxing and releases stress. SAMPLE 24 Anatomy & Physiology 2005 The Temple of Kriya \

13 Hatha Yoga Teacher Training Certification Course COMMUNICATION SKILLS FOR TEACHING HATHA YOGA - PART II The Use of Terms When you give verbal directions in a yoga class, you want to identify each part of the body as precisely as possible. If you want your students to place their palms on the floor, be clear and say palms, not hands. If you want the arms to move closer together, state whether it is the upper or lower arms that should create the movement. For example, in virabhadrasana I, ideally the arms should be straightened overhead with the palms joined. However, because of a tendency to identify with their hands and feet, students will often join their hands by bending their elbows instead of moving their upper arms toward each other to join their hands. Straightening the arms is more important than joining the hands in virabhadrasana I, because this action stabilizes the shoulders. So you might say, Use the external rotation of the shoulders to bring the upper arms in, rather than, Join the palms overhead. You also want to be specific when you use one part of the body as a reference for the placement of another. For example, if you were preparing your students for adho mukha svanasana, an inexperienced teacher might say, Lie face down on the floor and place the hands on the floor alongside of the torso. Not only is this too wordy, but it is not a precise instruction. The torso is two feet or more in length, while a hand is usually less than seven inches. This description has too large a margin for interpretation and therefore error. It would be better to say, Lie face down, palms on the floor, wrists at the bottom ribs, fingers facing the shoulders. Although this may not be the best grammar, it conveys more information more accurately and with fewer words. The wrists are a narrower reference point than the hands, and saying, the bottom ribs is much more specific than just saying the torso. It is important for your students to hear the desired movements and actions clearly in order to minimize the possibility of error and injury. You also want to use a vocabulary that is familiar to your students. The average beginner will not know the textbook names of the muscles and bones. A good idea when using a technical term is to couple it with a less technical description, such as equating the quadriceps with the thigh muscles, or the scapulae with the shoulder blades. SAMPLE The same concept can be applied to the use of Sanskrit terms. Whether you are using a technical term or teaching the name of a pose, Sanskrit is not an easy language for students to pick up phonetically. When you use a Sanskrit term, not only should it be \ Teaching Skills 2005 The Temple of Kriya 21

14 Hatha Yoga Teacher Training Certification Course coupled with its English translation, but it should be broken down into its component parts. Here is an example of how to use this method. Begin by saying the Sanskrit name of a pose followed by its English name. For example, you can say, adho mukha svanasana and then follow it by saying, downward facing dog. Next break it down, adho=downward, mukha=face, svana=dog, asana=pose. Finish by once again using the complete Sanskrit term. Your students will not only begin to remember the names of the asanas this way, but they will also learn their component parts, which can then be related to other postures as applicable. Describing the Stages of Asana The description of a pose can be articulated in five stages. These five stages are a reflection of the five parts of an asana: 1. Setting up the asana. 2. Entering into the asana. 3. Working in the asana. 4. Releasing the asana. 5. Transitioning to the next asana. Setting Up the Asana The setup of a pose starts from whatever position the student is in before performing the asana. This could be sitting, standing, lying down, or if the class is just beginning, having a conversation. From this point the student needs to be led to the foundation of the posture. The foundation of a pose is the part of the body that bears the body s weight. This would be the feet in standing asanas, the sitting bones and possibly the legs in seated asanas. SAMPLE Setting up the foundation of a pose is best described in reference to the student s body and not in units of measurement. For example, in adho mukha svanasana, the separation of the hands relates directly to the width of the shoulders, and the separation of the feet to the width of the hips. The relationship of the hands to the feet is established by the length of the torso. You could say, Lie face down, palms on the floor, wrists at the bottom ribs, toes tucked under. By saying wrists at the bottom ribs you establish the placement of the hands in relation to the torso. By saying, Toes tucked under you establish the placement of the front of the feet to the wrists. When your students set up 22 Teaching Skills 2005 The Temple of Kriya \

15 Hatha Yoga Teacher Training Certification Course RECOMMENDED BOOK LIST FOR HATHA YOGA INSTRUCTORS 1. The Spiritual Science of Kriya Yoga by Goswami Kriyananda 2. Yoga for Wellness by Gary Kraftsow 3. A Matter of Health by Dr. Krishna Raman 4. Yoga, the Spirit and Practice of Moving into Stillness by Erich Schiffmann 5. Backcare Basics by Mary Pullig Schatz, M.D. 6. The Breathing Book by Donna Farhi 7. Light on Yoga by B.K.S. Iyengar 8. Yoga, The Iyengar Way by Sliva, Mira & Shyam Mehta 9. The Woman s Book of Yoga & Health - A Lifelong Guide to Wellness by Linda Sparrowe with Yoga Sequences by Patricia Walden 10. Yoga for a New Age by Bob Smith and Linda Boudreau 11. Ayurveda - The Science of Self-Healing by Dr. Vasant Lad 12. From Inside Out, A Yoga Notebook from the teachings of Angela and Victor 13. The Science of Flexibility (Human Kinetics) by Michael Alter 14. Anatomy of Hatha Yoga by David Coulter 15. Relax and Renew by Judith Lassater 16. The Heart of Yoga by TKV Desikachar 17. Yoga & Ayurveda by David Frawley 18. Yoga for your Type - An Ayurvedic Approach to Your Asana Practice by David Frawley and Sandra Summerfield Kozak M.S. SAMPLE 19. A Woman s Best Medicine - Health, Happiness, and Long Life through Maharishi Ayur-veda by Nancy Lonsdorf, M.D., Veronica Butler, M.D., and Melanie Brown, Ph.D. 20. Ayurveda for Women - A Guide to Vitality and Health by Dr. Robert E. Svoboda Miscellaneous 2005 The Temple of Kriya

16 Hatha Yoga Teacher Training Certification Course Philosophy and Mysticism 1. The Bhagavad Gita by Goswami Kriyananda 2. Beginner s Guide to Meditation by Goswami Kriyananda 3. Intermediate Guide to Meditation by Goswami Kriyananda 4. The Laws of Karma by Goswami Kriyananda 5. The Yoga Sutras of Patanjali by Swami Satchidananda 6. The Yoga of Light, Hatha Yoga Pradipika, commentary by Hans-Ulrich Reiker Recommended Audiotapes by Goswami Kriyananda 1. The Mystical Psychology of the Soul, A Synthesis of Jungian and Yogic Thought 2. The Art of Attaining Conscious Immortality, Death, Dying, and Rebirth 3. Kriya Samadhi Workshop 4. Dreams: Your Magic Mirror 5. The Chakras and Energy Transformation 6. The Chakras: The Garden of God 7. A Mystic Looks at Genesis 8. Fundamentals of Kriya Yoga 9. Exploring Inner Worlds, The Astral Projection Seminar 10. The Kriya Yoga Sutras of Patanjali, The Science of Enlightenment SAMPLE Miscellaneous 2005 The Temple of Kriya

17 SA M PL E Hatha Yoga Teacher Training Certification Course Savasana Corpse pose sav - corpse asana - pose This is the classical asana for relaxation. It is most often performed after an asana practice session, though it may also be practiced any time that deep relaxation is sought. Some people feel that it is one of the most important and difficult asanas - difficult because of its extreme subtlety. 1. Lie on your back. 2. Place your arms just far enough from the torso to permit air circulation in the armpits, with palms face up. 3. Begin with the legs joined, then relax the legs. 22 Asana Practice - Unit One 2005 The Temple of Kriya C

18 Hatha Yoga Teacher Training Certification Course You can enter this asana from a seated position on the floor if you prefer. Begin seated, with the knees bent, using the hands on the floor for support behind the back. Bend the arms to slowly unroll the back to the ground. Take care that each side of the buttocks, sacrum, spine, and scapula rest down symmetrically. With the entire back body resting comfortably on the floor, slowly straighten the legs forward across the floor. Begin with the legs joined and internally rotated to broaden the sacrum. Then simply relax the legs. Briefly press the outer shoulders to the floor. Let this action move the inner edges of the scapula towards the hips and lift the sternum slightly towards the chin. Then release all muscular action in the upper body. With this adjustment, sometimes the kidney area comes off the floor. If this has occurred, press the kidney area back to the floor and relax. The head should be resting more at the base of the skull than at the back of the head. If the adjustment of the sternum and shoulders did not accomplish this, then use the support of a folded firm blanket. The blanket should support the head and neck without touching the shoulders, as they need to be free to release to the floor. Lengthen the exhalations with as little effort as possible. Let the exhalations continue to release the kidney area to the floor and the belly toward the inside of the sacrum. Let the exhalations become full enough that the inhalations feel almost like a reflex response to the exhalations. Release the skin of the neck, the root of the tongue, and the root of the jaw towards the collarbones. As you do this, you may also feel the ear canals broaden and deepen. You may then begin to feel that the ear canals deepen so much that they join the feeling of void created by the release of the throat. Deepen this experience of void by relaxing the soft palate towards the top of the head. Let the eyes and brain sink back into this void. Progressively relinquish all involvement with the physical body, the thoughts, and the emotions. Eventually the only experience of self remaining will be the subtlest thread of the breath. SAMPLE Another way of saying this might be: Let every part of the body sink below the floor except the heart. Let the heart float, as the passive breath breathes you. Asana Practice - Unit One 2005 The Temple of Kriya 23

19 SA M PL E Hatha Yoga Teacher Training Certification Course Purvottanasana - Front body extension purva - east side, referring to the front of the body uttana - intense extension asana - pose 1. Sit on the floor with the palms on the floor behind the back, fingers facing forward towards the hips. 2. Broaden the collarbones and lift the sternum. 3. Lift the pelvis off of the floor as you press the inner feet down to the floor. Begin by sitting on the floor in dandasana. The placement of the hands for purvottanasana will probably be about one palm length further back than in dandasana. The exact placement will vary with the proportions of your body. For example, if the arms are relatively long for the torso, the hands will be further back. If the reverse is true and the arms are short relative to the torso, then the hands will be closer to the hips. Practice - Unit Six 120 Asana 2005 The Temple of Kriya C

20 Hatha Yoga Teacher Training Certification Course Bend the elbows slightly out to the sides as you lift the sternum. This will broaden the collarbones and expand the entire rib cage laterally. Press through the ball mounts of the first fingers to minimize the weight in the wrists, and straighten the arms. Then with an inhalation, lift the pelvis off of the floor. Work an internal rotation of the legs strongly as you press the inner edges of the feet downward. The arms best support the weight of the torso if the shoulders are directly above the wrists. To accomplish this, make any necessary adjustments in the relationship of the hands and feet, lengthening or shortening the asana as appropriate. If the sternum is lifted higher than the shoulders, the head may rest back comfortably. (Extending the head back even further will lift the sternum more.) If the shoulders are higher than the sternum, taking the head back may create discomfort in the back of the neck. If this occurs, the head should remain lifted with the sternum lifting toward the chin. Breath comfortably as long as the quality of the asana can be sustained. Then with an exhalation, release to dandasana. SAMPLE Asana Practice - Unit Six 2005 The Temple of Kriya 121