This guide book must only be used in conjunction with the accompanying audio class.

Transcription

1 This guide book must only be used in conjunction with the accompanying audio class.

2 P.1 Check with your doctor before starting this or any other exercise program in particular if you suffer from any heart problems or you think you may be pregnant. By loading and participating in the exercise programs for this CD or download you are acknowledging that you have; (a) satisfied yourself that you are fit and able to undertake the exercises and; (b) that you have sought prior medical advice from your doctor as to the suitability of these exercises and; (c) that you will hold yoga 2 hear harmless from any damages or claims that you may suffer as a result and; (d) that you have read and understood the terms and conditions contained in this booklet and the disclaimer wording below. To the fullest extent possible under English law yoga 2 hear excludes liability for any claims, loss, demands or damages of any kind whatsoever and howsoever arising (whether directly or indirectly) or may arise as a consequence of following or acting upon any information or performing any of the exercises contained in this CD or download and booklet. This disclaimer shall be governed by English law and each of the parties submit to the exclusive jurisdiction of the English Courts. This CD or download including all it s contents and packaging is protected by English and international copyright laws. This download may only be used for private use and must not be played to the general public or fee paying audiences. Any unauthorised broadcast, public performance, copying, hire, internet use or other distribution of all or any part of this download is prohibited and may result in legal proceedings. All rights of the producer and owner of the work reproduced are reserved. yoga 2 hear 2008 & All rights reserved.

3 P.2 Thank you for purchasing a Yoga 2 Hear guided audio yoga class. Our classes provide top quality achievable and effective Hatha yoga instruction that can be used whenever and wherever you choose. With Yoga 2 Hear audio yoga classes you can close your eyes and concentrate 100% on the clear and easy to follow instructions, this allows you to gain the maximum benefits from each class. Before you start here are a few bits of information that you may find useful; Slow controlled breath is a fundamental part of Hatha Yoga. It assists the postures and with regular practice you will find that your breath becomes easier to control, your postures will deepen naturally and your mind will become more focussed. If however you feel the need to take extra breaths at anytime during this class please do so. Always use a non-slip Yoga mat and never force your postures, just relax into them. Should you feel pain or discomfort at any time during this class relax the posture immediately. Make sure that the area in which you are following this class is warm and free from any obstructions. You will need enough room to move your arms in all directions whilst laying, sitting and standing on your yoga mat. We are keen to hear your comments on this product. If you would like to let us know what you think or want to find out more about our products and events please visit us at yoga2hear.co.uk. This class has been devised for those with previous experience of yoga. When used in conjunction with a healthy low fat diet it will help to reduce levels of body fat as well as tone and shape the body. Yoga postures stretch, massage, stimulate and tone the internal organs which will help to maintain a healthy digestive system. Yoga postures also strengthen, lengthen and tone all of the body s major muscle groups. The slow controlled breathing used in yoga increases levels of oxygen in the body which can help to increase metabolic rate. Yoga can help to reduce stress and tension from within the body and increase energy levels. This helps to regulate eating patterns and minimises cravings for food and drinks that stimulate the body or mind. This class has been devised to be used in two ways. Firstly, tracks 1 & 2 can be followed to provide a full 50 minute class. The class begins with a number of highly effective held postures that gradually build in pace to form a flowing yoga Sequence. The class concludes with a guided relaxation. Secondly, just track 2 can be followed to provide a 30 minute flowing sequence and guided relaxation class that is ideal if you do not have time for the full class. Both options offer practical and effective classes that will provide many benefits.

4 P.3 Please ensure you have carefully read and understood this guide book before commencing the class. Please also ensure that you strictly follow the recommendations in the Medical Warning. Preparation. Begin standing at the top of your yoga mat with your weight distributed evenly through the soles of your feet and the outside edges of your feet parallel to each other. Lift your lower stomach muscles and stretch up tall so that you feel you are growing up out of the crown of your head. Broaden your upper back and release your shoulders away from your ears. Relax your facial muscles and breath slowly in and out through your nose. The Chair. When instructed inhale, as you do so allow your knees to bend and slowly lift your arms until you form a prayer position with your hands above your head. Look to your hands (A). This posture is called the Chair. Hold the posture as you lift your lower stomach muscles and breathe slowly through your nose. A Standing Forward Bend. Inhale and straighten your knees, as you exhale lower your arms straight out to the sides of your body, drop your chin onto your chest and fold forward into a standing forward bend (B). Hold the posture as you breathe slowly through your nose whilst relaxing your shoulders and dropping your chin onto your chest. B C Long Lunge. Inhale and step your right leg back as far as possible into a long lunge (C). Hold the posture as you breathe slowly through your nose. Feel that you are reaching out through your right heel as you sink your hips diagonally forward. Downward Facing Dog. When instructed inhale, as you exhale step your left foot back to a position beside your right foot, push into your hands and drop your chin onto your chest as you move into downward facing dog (D). Hold the posture as you lift your stomach muscles and breathe slowly through your nose. D

5 P.4 Cat. Inhale as you place your knees to the floor and relax the tops of your feet. Place your hands directly under your shoulders, your knees directly under your hips. Breathe slowly through your nose as you lift your stomach muscles and push the floor away with your hands (E). E F Cat with Right Leg Lifts. When instructed inhale and slowly lift your right leg out to the side of your body keeping the right knee bent (F). As you exhale slowly return your right leg to the starting position (E). G When instructed inhale and slowly lift your left leg out to the side of your body keeping the left knee bent (G). As you exhale slowly return your left leg to the starting position (E). Repeat postures F and G as instructed whilst linking your breath to your movements. H Cat Stretches. When instructed inhale and as you do so release your stomach down towards the floor, lift your hips, chest and head and then look up (H). I When instructed exhale and reverse the position by lifting your stomach muscles, rounding your back up, dropping your chin onto your chest and looking between your legs (I). Repeat postures (H) and (I) as instructed whilst linking your breath to your movements.

6 P.5 Downward Facing Dog. When instructed curl your toes under and unfold your legs returning to downward facing dog (J). Hold the posture as you push the floor away with your hands, drop your chin onto your chest and breathe slowly through your nose. J K Downward Facing Dog with Leg Lifts. When instructed inhale and lift your right leg (K). Keep your right foot flexed and reach out through your right heel. As you exhale lower your right leg. L When instructed inhale and lift your left leg (L). Keep your left foot flexed and reach out through your left heel. As you exhale lower your left leg. Repeat postures K and L as instructed whilst linking your breath to your movements. M Long Lunge. When instructed inhale and step your right foot forward between your hands (M). N Standing Forward Bend with Leg Lift. As you exhale fold forward and lift your left leg (N). Push the floor away with your right foot as you breathe slowly through your nose.

7 P.6 Balance. If you wish to test your balance lift your right hand from the floor and place it beside your right hip. Now lift your left hand from the floor and place it beside your left hip (O). When instructed place your hands back to the floor. Inhale and lift your left leg a little higher then exhale and lower your left leg. O P Standing Forward Bend. When instructed fold forward into a standing forward bend (P). Now slowly uncurl and come up to a standing position. Repeat postures A to P leading with the left leg as instructed. This 30 minute section repeats the postures used in Track 1 twice. It can be used as a continuation of the previous track to form the full 50 minute class or it can be used on its own as a shorter 30 minute class. The pace of this section gradually builds until the postures become linked by the breath to become a flowing yoga sequence known as a Vinyasa. The section concludes with a guided relaxation. Relaxation. Begin laying on your back with your knees bent and the soles of your feet on the floor. Lift your lower stomach muscles, broaden your upper back and sink your shoulders down towards the floor. Lightly close your eyes and breathe slowly through your nose. Place your hands beside your hips with the palms facing up (Q). Q When instructed extend your legs so that you are laying flat on your back (R). Take your time to focus on your breath as you breathe slowly in and out through your nose. Each time you exhale relax the whole of your body and sink down into the floor. Continue to lay in this position as you relax and focus on breathing slowly through your nose. R

8 P.7 S Full Body Stretch. When instructed inhale and reach your arms above your head and extend your legs to stretch your whole body (S). As you exhale hold this position as you sink down into the floor and soften your shoulders. Continue to relax as you breathe slowly through your nose. Lower Back Release. When instructed slowly draw your knees in towards your chest. Hold on to either your knees or your shins as you soften your shoulders and continue to breathe slowly through your nose (T). Gently rock from side to side in this position before rolling onto your right side. T Easy Pose. Slowly bring yourself to a U comfortable sitting position either with your ankles crossed or your legs extended in front of your body. Place your hands beside your hips (U). When instructed inhale and slowly lift your arms until you form a prayer position with your hands above your head, look to your hands. As you exhale return your hands to a position beside your hips. Inhale and lift your arms again until you form a prayer position with your hands above your head and then look to your hands. As you exhale keep your hands in a prayer position and bring them down in front of your body to a position in front of your chest. Hold your hands here as you drop your chin onto your chest. This concludes the class. Yoga 2 Hear 2008 & All rights reserved.

9 P.8.Beginners Yoga Volumes 1,2 & 3..Beginners Yoga Flowing Sequences 1, 2 & 3..Improvers Yoga Volumes 1,2 & 3..Improvers Yoga Flowing Sequences 1,2 & 3..Pre Natal Yoga..Post Natal Yoga..Yoga for the Surf Volumes 1 & 2..Yoga for Snow Sports Volumes 1 & 2..Core Yoga..Detox Yoga..Pranayamas for Beginners..Pranayamas & Mudras Volumes 1 & 2. many other classes and eco-friendly yoga mats all available online at