Improvers Yoga Volume 1 Guide Book

Transcription

1 Improvers Yoga Volume 1 Guide ook This guide book must only be used in conjunction with the accompanying audio class.

2 P.1 Thank you for purchasing a Yoga2hear guided audio Yoga class. efore 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. lways use a non-slip Yoga mat and never force your postures, just relax into them. The more you practice the postures the more familiar you will become with them and the greater the benefits you gain from them. Your class will have maximum effect if you are not disturbed during it. Why not turn off your phone when you prepare your area and then just lie back, close your eyes, trust the instructions and allow yoga2hear to guide you through your yoga practice. We are keen to hear your comments on this product. If you would like to let us know what you think or want more info on our range of eco-friendly yoga products please visit us at wellbeingworldonline.com Medical Warning. heck w ith 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. y loading and participating in the exercise programs for this download you are acknowledging that you have (a) satisfied yourself that you are fit and able to undertake the exercises and; (b) that you have sought prior medical advice from your doctor as to the suitability of these exercises and; (c) that you will hold yoga2hear harmless from any damages or claims that you may suffer as a result and; (d) that you have read and understood the terms and conditions contained in this booklet and the disclaimer wording below. isclaimer. To the fullest extent possible under English law yoga2hear excludes liability for any claims, loss, demands or damages of any kind whatsoever and howsoever arising (whether directly or indirectly) or may arise as a consequence of following or acting upon any information or performing any of the exercises contained in this download and booklet. This disclaimer shall be governed by English law and each of the parties submit to the exclusive jurisdiction of the English ourts. opyright Warning. This dow nload 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. ny 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. ll rights of the producer and owner of the work reproduced are reserved. yoga2hear ll rights reserved.

3 Introduction. Please ensure you listen carefully to the Introduction and that you strictly follow its recommendations at all times. P.2 Relaxation. Lay on your back w ith your hands beside the hips and the palms facing up. roaden the upper back and release the shoulders towards the floor. Relax the pelvis and allow the legs to rotate outwards (). Relax your feet and your facial muscles. reathe slowly through the nose. Hip Mobility. Lay on your back w ith your knees bent and the soles of the feet on the floor. Your hands are beside your hips (). s you inhale allow your knees to fall out to the sides and lift your arms straight up above your head to make contact with the floor (). s you exhale return your knees and arms to the start position (). ontinue as instructed linking breath and movement. Wind Release. Lay on your back and draw the knees in tow ards the chest (). s you inhale move the knees away from the chest (). s you exhale draw the knees back in towards the chest (). ontinue as instructed linking breath and movement. The obbler. Sit w ith a straight back and the soles of your feet together. Hold your feet lightly (). s you inhale allow your knees to lift (). s you exhale release the knees down ().

4 Seated Spinal Twists. Sit w ith a straight back and the soles of your feet together. Place your left hand to the outside of the right foot and the right hand to the floor behind you (). s you exhale rotate looking over your right shoulder. Return to a central position and place your right hand to the outside of the left foot and the left hand to the floor behind you (). s you exhale rotate looking over your left shoulder. P.3 Seated rm Stretch and Straight Leg Forward end. Sit w ith a straight back and the soles of your feet together. s you inhale lift your arms out to the sides until your hands form a prayer position above your head (). s you exhale push the hands together and soften the elbows so the heel of the hand comes to the crown of the head (). Inhale and extend the arms up (). ontinue moving between positions ( and ) linking breath and movement. When instructed take the hands shoulder width apart and soften the shoulders away from the ears. Slowly straighten your legs and flex your feet (). Soften the backs of your legs towards the floor. Inhale and stretch the arms up. s you exhale fold your upper body forward relaxing into a forward bend (). ontinue to relax your upper body and release your arms towards the floor. Keep your feet flexed and soften the backs of your legs towards the floor. reathe slowly through the nose. Use each exhalation to gently increase your forward bend. at, ownward og and hild. egin w ith your hands under your shoulders and your knees under your hips. Spread your fingers with your middle finger facing straight forward. Relax the tops of your feet towards the floor (). ont.

5 s you exhale drop your chin towards your chest, round your back up towards the ceiling and look between your legs (). s you inhale reverse the position by dropping the stomach down and lifting the lower back, chest and head up (). s you exhale round your back up towards the ceiling and drop your chin towards your chest again (). ontinue, linking breath and movement. s you exhale and round your back up towards the ceiling curl your toes under and unfold your legs to create a triangular shape with your body (). s you inhale return to the at position (). ontinue, linking breath and movement. When instructed place your knees back to the floor, relax the tops of the feet and take your bottom back towards your heels. Take the arms alongside the body and direct the fingers towards the feet (E). P.4 E ownward og with Leg Lift and hild. egin in your at position. W hen instructed move into ownward og (). s you inhale lift the right leg from the floor so that the toes face down and the hips are square to the floor (). s you exhale return the right leg to the start position (). s you inhale lift the left leg from the floor so that the toes face down and the hips remain square to the floor (). s you exhale return the left leg to the start position (). Place your knees back to the floor moving back through your at position to pose of the hild (). When instructed slowly bring yourself to a standing position. Standing Forward end. Stand w ith the outside edges of the feet parallel. When instructed slowly relax the upper body forward, drop your chin onto your chest and allow your arms to hang. reathe slowly through the nose (). Interlink your hands behind your lower back and move the hands away from the body towards the floor (). ontinue to breathe slowly through the nose.

6 ancer and Tree on the Right Side. From your standing position slow ly rise onto the balls of your feet, then slowly lower your heels back to the floor. ontinue this movement breathing slowly through your nose. Holding the position on the balls of your feet, lift your arms out to the sides to a position above your head and interlink your fingers turning the palms of your hands towards the ceiling (). Lower your arms and your heels. Transfer your weight onto your right leg and pick up your left foot. Hold your left ankle with your left hand and draw your heel in towards your bottom. Join the knees and extend your right arm up towards the ceiling (). Release the hold on your left ankle and place the sole of the left foot either to the right inner thigh or the inside of the right calf with the toes facing towards the floor. ring your hands to a prayer position in front of your chest (). Maintaining your position lift your arms up to form a prayer position above your head (). When instructed slowly lower your arms and place the left foot back to the floor. P.5 ancer and Tree on the Left Side. From your standing position slow ly rise onto the balls of your feet, then slowly lower your heels back to the floor. ontinue this movement breathing slowly through your nose. Holding the position on the balls of your feet, lift your arms out to the sides to a position above your head and interlink your fingers turning the palms of your hands towards the ceiling (). When instructed lower your arms and your heels. Transfer your weight onto your left leg and pick up your right foot. Hold the right ankle with your right hand and draw the heel in towards your bottom. Join the knees and extend your left arm up towards the ceiling (). Release the hold on your right ankle and place the sole of the right foot either to the left inner thigh or the inside of the left calf with the toes facing towards the floor. ring your hands to a prayer position in front of your chest (). Maintaining your position lift your arms up to form a prayer position above your head (). When instructed slowly lower your arms and place the right foot back to the floor.

7 P.6 Warrior 2 and Warrior 1 on the Right Side. Stand w ith your feet leg length apart. Have your left foot facing 12 o'clock and your right foot facing 2 or 3 o clock. Your hips and torso are facing forward. s you inhale lift your arms so that your hands are level with your shoulders (). Exhale and soften the shoulders away from the ears whilst keeping your hands level with your shoulders. ontinue to breathe slowly through the nose. end your right knee so the knee follows the line of the right foot and turn your head to look along your right arm (). This posture is Warrior 2. Hold the position, breathing slowly through the nose. Turn your torso to the right keeping your arms level with your shoulders (). Lift your arms up to a prayer position above the head and look towards the hands (). This is Warrior 1. Keeping the right leg bent continue to lengthen the left leg. reathe slowly through the nose. Return to Warrior 2 () then release the posture. Warrior 2 and Warrior 1 on the Left Side. Stand w ith your feet leg length apart. Have your right foot facing 12 o'clock and your left foot facing 9 or 10 o clock. Your hips and torso are facing forward. s you inhale lift your arms so that your hands are level with your shoulders (). Exhale and soften the shoulders away from the ears whilst keeping your hands level with your shoulders. ontinue to breathe slowly through the nose. end your left knee so the knee follows the line of the left foot and turn your head to look along your left arm (). This posture is Warrior 2. Hold the position, breathing slowly through the nose. Turn your torso to the left keeping your arms level with your shoulders (). Lift your arms up to a prayer position above the head and look towards the hands (). This is Warrior 1. Keeping the left knee bent continue to lengthen the right leg. reathe slowly through the nose. Return to Warrior 2 () then release the posture.

8 P.7 Wide Leg Forward end. Stand w ith your legs w ide apart and turn both feet to face 12 o clock. Release your upper body forward (). reathe slowly through the nose relaxing on each exhalation. When instructed return to your standing position. Half ridge. Lay on your back w ith the knees bent and the soles of the feet on the floor. Your hands are beside your hips with the palms facing up (). Inhale, then as you exhale lift your hips up of off the floor so you form a diagonal line between your knees and your shoulders (). Hold this posture and continue to breathe slowly through the nose. Relax the buttock muscles and if possible push down into the feet to lift the hips up a little higher (). When instructed broaden your upper back and roll the back down onto the floor. raw your knees into your chest holding the knees or shins and relax the lower back as you breathe slowly through your nose (). Spinal Twist. Lay on your back w ith your knees bent and the soles of the feet on the floor. Your arms are level with the shoulders and the palms are facing up (). reathe in then as you exhale allow your knees to fall to the right and at the same time turn your head to the left (). s you inhale return your knees and your head to the central starting position (). s you exhale allow your knees to fall to the left this time and at the same time turn your head to the right (). s you inhale return your knees and your head to the central starting position (). ontinue linking your breath with your movement.

9 Relaxation. Lay on your back w ith your hands beside the hips and the palms facing up. roaden the upper back and release the shoulders towards the floor. Relax the pelvis and allow the legs to rotate outwards (). Relax your feet and your facial muscles as you breathe slowly through the nose using each exhalation to release tension..eginners Yoga Volumes 1, 2 & 3..eginners Yoga Flowing Sequences 1, 2 & 3..Improvers Yoga Volumes 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 many more classes all available online at yoga2hear ll rights reserved.

10 Improvers Yoga Volume 2 Guide ook This guide book must only be used in conjunction with the accompanying audio class.

11 P.1 Thank you for purchasing a Yoga2hear guided audio Yoga class. efore 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. lways use a non-slip Yoga mat and never force your postures, just relax into them. The more you practice the postures the more familiar you will become with them and the greater the benefits you gain from them. Your class will have maximum effect if you are not disturbed during it. Why not turn off your phone when you prepare your area and then just lie back, close your eyes, trust the instructions and allow yoga2hear to guide you through your yoga practice. We are keen to hear your comments on this product. If you would like to let us know what you think or want more info on our range of eco-friendly yoga products please visit us at wellbeingworldonline.com Medical Warning. heck w ith 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. y loading and participating in the exercise programs for this download you are acknowledging that you have (a) satisfied yourself that you are fit and able to undertake the exercises and; (b) that you have sought prior medical advice from your doctor as to the suitability of these exercises and; (c) that you will hold yoga2hear harmless from any damages or claims that you may suffer as a result and; (d) that you have read and understood the terms and conditions contained in this booklet and the disclaimer wording below. isclaimer. To the fullest extent possible under English law yoga2hear excludes liability for any claims, loss, demands or damages of any kind whatsoever and howsoever arising (whether directly or indirectly) or may arise as a consequence of following or acting upon any information or performing any of the exercises contained in this download and booklet. This disclaimer shall be governed by English law and each of the parties submit to the exclusive jurisdiction of the English ourts. opyright Warning. This dow nload 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. ny 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. ll rights of the producer and owner of the work reproduced are reserved. yoga2hear ll rights reserved.

12 P.2 Introduction. Please ensure you listen carefully to the Introduction and that you strictly follow its recommendations at all times. Relaxation. Lay on your back w ith your hands beside your hips and the palms of your hands facing up (). reathe as slowly as you can through your nose. Each time you exhale relax and feel that you are sinking down towards the floor. Focus on your breath entering and leaving your body. When instructed inhale and reach your arms up over your head so the arms are in contact with the floor and stretch your whole body (). s you exhale relax the whole body and again feel that you are sinking down towards the floor. ontinue to breathe slowly through the nose softening your shoulders on each exhalation. When instructed inhale and stretch your whole body again and then relax as you exhale. Hip and Hamstring Release. Lay on your back w ith your arms above your head. reathe slowly through your nose. When instructed inhale and stretch your whole body (). s you exhale draw the right knee into the chest holding the right knee or shin with both hands then lift your head taking your nose towards your knee (). s you inhale return to your start position stretching your whole body (). s you exhale draw the left knee into the chest holding the left knee or shin with both hands then lift your head taking your nose towards your knee (). s you inhale return to your start position stretching your whole body (). ontinue as instructed with alternate legs whilst linking your movement with your breath. s you do so think about softening the straight leg down towards the floor. When instructed return to your start position (). ontinue to breathe slowly relaxing the whole body.

13 P.3 Wind Release. Lay on your back w ith your arms above your head (). reathe slowly through your nose as you relax your whole body down into the floor. When instructed slowly draw both knees in towards your chest and hold onto the knees or the shins with both hands (). reathe slowly through the nose. Each time you exhale feel that you are lengthening your lower back and relaxing all of the muscles in the face. s you inhale allow your knees to drift away from your chest (). s you exhale draw the knees back in towards the chest (). ontinue as instructed linking your movement with your breath. When instructed lift your head and take your nose towards your knees (). Hold this position as you continue to breathe slowly through the nose relaxing your shoulders. Lower your head back to the floor when instructed. Supine Leg Extensions. Lay on your back. Slow ly unfold your legs so that your feet are above your hips. Take your arms above your head so the whole of the arm is in contact with the floor (). Relax as you breathe slowly through the nose. When instructed draw your knees in towards your chest and continue to breathe slowly softening the shoulders and relaxing through the hips. The Staff with Spinal Twists and Forward end. Sit w ith both legs extended in front of your body (). s you inhale lift your arms up above the shoulders. s you exhale soften your shoulders and keep reaching your arms up. s you inhale feel that you are growing and as you exhale rotate your body to the right and look over your right shoulder (). s you inhale return to your central position. s you exhale rotate to the left looking over your left shoulder (). s you inhale return to your central position. ontinue rotating right and left as instructed linking breath and movement. When instructed inhale and reach up from your central position. s you exhale fold forward (). ontinue to breathe slowly as you relax the whole body.

14 P.4 The obbler with Forward end. Sit w ith a straight back and the soles of your feet together. Hold your feet lightly (). s you inhale lift your pelvic floor muscles and relax them as you exhale. When instructed inhale and then as you exhale fold forward and drop your chin onto your chest (). at, ownward og and hild. egin w ith your hands under your shoulders and your knees under your hips (). s you exhale drop your chin onto your chest and round your back up towards the ceiling (). s you inhale reverse the position by dropping the stomach down and lifting the lower back, chest and head (). s you exhale round your back up towards the ceiling and drop your chin towards your chest again (). ontinue, linking your breath with your movement. When instructed inhale, as you exhale curl your toes under, take your hips back and allow your knees to leave the floor (). ontinue to exhale as you slowly unfold your legs and come into the ownward og posture (E). Push down into the floor with your hands and direct your armpits towards the floor. s you inhale return to your at position by returning your knees to the floor, relaxing the tops of your feet down to the floor, dropping the stomach down and lifting the lower back, chest and head (F). s you exhale round your back up towards the ceiling, drop your chin towards your chest, curl under your toes lift your knees and continue into your ownward og position again (E). ontinue to move between these two positions as instructed linking your movement with your breath. When instructed move from at into hild (G). If this is not comfortable make two fists with your hands and place one on top of the other under your forehead (H). reathe slowly through your nose, each time you exhale sink your hips down towards your heels and relax your shoulders. e aware of the movement through your ribcage as you continue to breathe slowly relaxing on every exhalation. E F G H

15 P.5 at, ownward og, Plank and hild. egin in the at posture (). W hen instructed move into the ownward og posture (). Whilst in your ownward og posture step your feet back to prepare for Plank. s you inhale float forward into your Plank posture (). Feel that there is a straight line between your shoulders and your heels. Lift your abdominal muscles to stop your lower back arching towards the floor. s you exhale return to ownward og without adjusting the position of your feet (). ontinue moving between Plank and ownward og linking your movement with your breath. When instructed return to your at position () and then rest in pose of the hild (). Standing Forward end and Mountain. Stand w ith the outside edges of your feet parallel. llow your upper body to hang forward, drop your chin onto your chest and relax the shoulders (). reathe slowly through your nose relaxing on every exhalation. Slowly uncurl and come to a standing position. roaden your upper back, lift your lower abdominal muscles and allow your arms to hang (). Feel that you are growing as you breathe slowly. ancer on the Right Leg with Incline. Slow ly rise onto the balls of your feet and then place the heels back to the floor. ontinue repeating this movement. When instructed rise onto the balls of the feet and lift your arms up until you can interlink your fingers then turn the palms of your hands to face the ceiling (). ont.

16 P.6 Hold this position as you continue to breathe slowly through the nose. When instructed place your heels back to the floor and lower your arms. Transfer your weight onto your right leg and lift your left foot up. Hold the left ankle and draw the heel in towards your bottom. Join your knees and lift your right arm up (). Hold this balance breathing slowly. Feel that your right hand is being pulled up towards the ceiling and slowly tip your torso forward as you lift your left knee up behind you (). Hold this position for a few breaths and then bring your shoulders back up over your hips, lower your right arm, release your left foot and return to your standing position. ancer on the Left Leg with Incline. Rise onto the balls of the feet and lift your arms up until you can interlink your fingers then turn the palms of your hands to face the ceiling (). Hold this position as you continue to breathe slowly through the nose. When instructed place your heels back to the floor and lower your arms. Transfer your weight onto your left leg and lift your right foot up. Hold the right ankle and draw the heel in towards your bottom. Join your knees and lift your left arm up (). Hold this balance breathing slowly. When instructed slowly tip your torso forward as you lift your right knee up behind you (). Hold this position for a few breaths and then bring your shoulders back up over your hips, lower your right arm, release your left foot and return to your standing position.

17 P.7 Warrior 2, Sun Warrior and Triangle on the Right Side. Stand w ith your feet leg length apart. Have your left foot facing 12 o'clock and your right foot facing 2 or 3 o clock. Your hips and torso are facing forward and your arms are lifted out to the sides level with your shoulders (). end your right knee and turn your head to look along your right arm (). rop your left hand down towards your left knee. Turn the palm of your right hand up and slightly bend your right elbow. ontinue to bend your right knee as you lean your body to the left (). Look towards the palm of your right hand or your right elbow. When instructed move back to your Warrior 2 posture (). Then straighten your right leg and turn your head to face the front. s you inhale shift your ribcage to the right (). Exhale and drop your right hand down towards your right ankle and lift your left arm straight up towards the ceiling (E). Look to your left hand or your right foot as you breathe slowly through your nose. E Warrior 2, Sun Warrior and Triangle on the Left Side. Stand w ith your feet leg length apart. Have your right foot facing 12 o'clock and your left foot facing 9 or 10 o clock. Your hips and torso are facing forward and your arms are level with your shoulders (). end your left knee and turn your head to look along your left arm (). rop your right hand down towards your right knee. Turn the palm of your left hand up and slightly bend your left elbow. ontinue to bend your left knee as you lean your body to the right (). Look towards the palm of your left hand or your left elbow. When instructed move back to your Warrior 2 posture (). Then straighten your left leg and turn your head to face your front. s you inhale shift your ribcage to the left (). Exhale and drop your left hand down towards your left ankle and lift your right arm straight up towards the ceiling (E). Look to your right hand or your left foot as you breathe slowly through your nose. E

18 P.8 Wide Leg Forward end. Stand w ith your legs w ide apart and turn both feet to face 12 o clock. Release your upper body forward. rop your chin onto your chest and release your shoulders (). reathe slowly through the nose relaxing on each exhalation. Relaxation. Lay on your back w ith your knees bent and the soles of the feet on the floor. The outside edges of your feet are parallel. Your hands are beside your hips with the palms facing up (). When instructed join the soles of your feet, allow your knees to fall out to the sides and extend the arms above the head (). reathe slowly through the nose as you soften your arms and relax your whole body. When instructed extend your legs and return your hands to a position beside your hips (). e aware of your breath entering and leaving your body as you continue to breathe slowly in and out through your nose. When instructed bring yourself to a comfortable seated position.improvers Yoga Volumes 1 & 3..Improvers 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. these and many more available from yoga2hear ll rights reserved.

19 Lower ack Release & Relaxation. Lay on your back and draw your knees in to your chest (). reath slowly as you soften your shoulders away from your ears and lengthen your lower back away from the crown of your head. When instructed place your hands and feet to the floor. Your hands are beside your hips with the palms facing up and the outside edges of your feet are parallel. Extend your legs so you are laying flat on your back (). Work to soften and release tension from the body with every exhalation. When instructed come to a comfortable seated position..eginners Yoga Volumes 1, 2 & 3..eginners Yoga Flowing Sequences 1, 2 & 3..Improvers Yoga Volumes 1 & 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 many more classes available online at yoga2hear ll rights reserved.

20 Improvers Yoga Volume 3 Guide ook This guide book must only be used in conjunction with the accompanying audio class.

21 P.1 Thank you for purchasing a Yoga2hear guided audio Yoga class. efore 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. lways use a non-slip Yoga mat and never force your postures, just relax into them. The more you practice the postures the more familiar you will become with them and the greater the benefits you gain from them. Your class will have maximum effect if you are not disturbed during it. Why not turn off your phone when you prepare your area and then just lie back, close your eyes, trust the instructions and allow yoga2hear to guide you through your yoga practice. We are keen to hear your comments on this product. If you would like to let us know what you think or want more info on our range of classes and eco-friendly yoga products please visit us at wellbeingworldonline.com Medical Warning. heck w ith 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. y loading and participating in the exercise programs for this download you are acknowledging that you have (a) satisfied yourself that you are fit and able to undertake the exercises and; (b) that you have sought prior medical advice from your doctor as to the suitability of these exercises and; (c) that you will hold yoga2hear harmless from any damages or claims that you may suffer as a result and; (d) that you have read and understood the terms and conditions contained in this booklet and the disclaimer wording below. isclaimer. To the fullest extent possible under English law yoga2hear excludes liability for any claims, loss, demands or damages of any kind whatsoever and howsoever arising (whether directly or indirectly) or may arise as a consequence of following or acting upon any information or performing any of the exercises contained in this download and booklet. This disclaimer shall be governed by English law and each of the parties submit to the exclusive jurisdiction of the English ourts. opyright Warning. This dow nload 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. ny 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. ll rights of the producer and owner of the work reproduced are reserved. yoga2hear ll rights reserved.

22 P.2 Introduction. Please ensure you listen carefully to the Introduction and that you strictly follow its recommendations at all times. Relaxation. Lay on your back w ith your hands beside the hips and the palms facing up (). s you breathe slowly through the nose be aware of your breath entering and leaving your body. Release tension from your body each time you exhale. When instructed inhale and reach your arms above your head and extend your legs to stretch your whole body (). s you exhale relax your whole body down into the floor. ontinue to relax as you breathe slowly through the nose. When instructed inhale and stretch your whole body again as you flex your feet (). s you exhale relax your whole body down into the floor. Repeat as instructed becoming aware of the connection between your breath and movement. When instructed draw your knees in toward your chest, hold onto your knees or shins and continue to breathe slowly as you soften your shoulders, relax the muscles on your face and release your lower back (). Wind Release & Hamstring Stretch. W hen instructed inhale and allow your knees to drift away from your chest (). s you exhale draw the knees back in towards your chest (). ontinue as instructed linking these movements with your breath. When instructed exhale and lift your head taking your nose to join your knees. Hold this posture as you continue to breathe slowly (). Flex your feet and wrap your first two fingers on each hand around your big toes then place your thumbs to the top of each toe (). Inhale and then as you exhale slowly extend your legs as you keep hold of your toes and relax your shoulders (E). ontinue to breathe slowly as you release tension from the backs of your legs and shoulders. When instructed draw your knees in towards your chest again. Soften your shoulders and lengthen the lower back as you continue to breathe slowly (). E

23 P.3 Pelvic Mobility & Inner Thigh Stretch. W hen instructed draw circles w ith your knees in opposite directions. egin by drawing your knees in towards your chest (). Keep your hands on your knees as you allow the knees to part (). Now move your knees slowly away from your chest. Join the knees again (). Now slowly draw your knees in towards your chest again (). ontinue to breathe slowly and repeat these movements as instructed. When instructed lift your head taking your nose to join your knees. Flex your feet and wrap your first two fingers on each hand around your big toes then place your thumbs to the top of each toe (). Inhale and then as you exhale take you legs out to each side of your body and lower your head back to the floor (E). ontinue to flex your feet and release your shoulders to the floor as you take your time to breathe slowly. Release tension from the body with each exhalation. When instructed release your toes and draw your knees into your chest (F). ontinue to breathe slowly through you nose as you soften your shoulders and lengthen your lower back. E F The obbler, Staff & Forward end. Sit w ith the soles of your feet together as you hold the insides of your feet lightly (). Lift your lower abdominal muscles, broaden your upper back and soften your shoulders as you sit up and grow out of the crown of your head. Hold this posture as you breathe slowly in and out through your nose. When instructed release your feet and slowly extend your legs straight out in front of your body (). Lift your lower abdominal muscles as you continue to grow out of the crown of your head. s you inhale lift your arms out to the sides until your hands are above your shoulders., s you exhale soften your shoulders and turn the palms to face each other (). Hold this posture as you breathe slowly through your nose. When instructed inhale and grow, as you exhale fold forward into a forward bend (). rop your chin on to your chest and release your forearms down to the floor. ontinue to breathe slowly as you soften and release tension with each exhalation.

24 P.4 Inner Thigh Stretch & Forward end. end your knees and place the soles of your feet to the floor, your knees are pointing straight up. Step your feet out until they are wider than hip distance apart. Hold onto your ankles and lightly push your knees back with your elbows as you drop your chin down onto your chest and soften your shoulders (). Hold this posture as you continue to breathe slowly through your nose. When instructed flex your feet and sit up straight (). Grow up out of the crown of your head, broaden your upper back and soften your shoulders away from your ears. ontinue to breathe slowly through your nose. When instructed release your ankles. s you inhale lift your arms out to the side until your hands form a prayer position above your head (). s you exhale push your palms together and bend your elbows bringing the heels of your hands to the top of your head (). s you inhale straighten your arms whilst maintaining the prayer position with your hands (). ontinue these movements as instructed. Slowly extend your legs out to the sides as you reach out through your heels. Place your hands to the floor in front of your body (E). When instructed inhale and grow, as you exhale release your upper body forward, walk your hands forward and drop your chin onto your chest (F). ontinue to breathe slowly as you reach out through your heels and soften and release tension from your body with each exhalation. E F at, ownward og & hild. egin in at. Y our hands under your shoulders and your knees under your hips. Your middle fingers are facing straight forward and your elbows are on the outsides of your arms (). When instructed inhale as you lift your head and chest. s you exhale and round your back up towards the ceiling, curl your toes under and unfold your legs to move into ownward og (). ont.

25 P.5 s you inhale return to the at position (). ontinue moving between the postures as instructed, linking breath and movement. When instructed place your knees back to the floor, relax the tops of the feet and take your bottom back towards your heels. Release your forehead down to the floor and extend your arms straight ahead of your body (). Rest in this posture as you continue to breathe slowly. When instructed take your arms alongside your body and continue to rest as you soften your shoulders and release your hips and lower back (). ownward og & Plank with Leg Extension & hild. egin in at. W hen instructed move into ownward og. Whilst in the ownward og step your feet back then when instructed inhale and lift your right leg up. Your toes are facing down and your hips are square to the floor (). s you exhale float forward into Plank keeping your right leg lifted (). Inhale and return to ownward og still keeping the right leg lifted. Exhale and lower the right leg returning to ownward og. ontinue as instructed moving between ownward og and Plank whilst lifting alternate legs. When instructed place your knees back to the floor, relax your feet and take your bottom back onto your heels. Release your forehead down to the floor and take your arms alongside your body (). Rest as you soften your shoulders and release tension with each exhalation. ownward og & Standing Forward end. From pose of the hild move as instructed through at and into ownward og (). Push the floor away with your hands, drop your chin onto your chest and lift your lower stomach muscles. When instructed step your right foot forward and then your left foot forward until you are in a standing forward bend (). ont.

26 P.6 Hold this posture as you continue to breathe slowly. When instructed interlink your hands behind your lower back and lift your hands away from your body (). When instructed release your hands and wrap your arms behind your legs holding opposite elbows (). Release your arms, soften your knees and slowly uncurl up into a standing position. Standing Posture Series (Right Side). Stand w ith your feet leg length apart. Position your left foot to face 12 o'clock and your right foot to face between 2 & 3 o clock. Your hips and torso are facing forward to 12 o clock. When instructed lift your arms out to the sides until they are level with your shoulders. Slowly bend your right knee and then turn your head to look along our right arm (). Hold the Warrior 2 posture as you continue to breathe slowly and lift your lower stomach muscles. Place your right hand to the floor outside your right foot and reach your left hand up past your left ear (). Look to your left hand and hold the Extended Triangle posture as you continue breathe slowly. When instructed turn your torso so that you can place your left hand to the floor inside right foot. Rise onto the ball of your left foot and pivot the heel around so the foot follows the line of your left leg (). Hold the Long Lunge as you continue to breathe slowly and sink your hips down to the floor. When instructed release your left knee down to the floor and relax your left foot (). Place your hands on to your right thigh and bring your shoulders up over your hips. Inhale and lift your arms out to the sides until you form a prayer position above your head (E). Hold the Equestrian Pose as you lift your lower stomach muscles. ontinue to breathe slowly through your nose. When instructed release your hands and place them to the floor either side of your right foot. url under the toes on your left foot and lift your left knee from the floor moving back into a Long Lunge (F). E F ont.

27 P.7 Inhale and then as you exhale slowly straighten your right leg and fold your body over the right leg moving into a Hamstring Stretch (G). Slowly move your torso around to the front and turn your feet so that they both point to 12o clock. Release your upper body forward into a Wide Leg Forward end (H). rop your chin onto your chest and allow your body to hang. G H Standing Posture Series (Left Side). Stand w ith your feet leg length apart. Position your right foot to face 12 o'clock and your left foot to face between 9 & 10 o clock. Your hips and torso are facing forward to 12 0 clock. When instructed lift your arms out to the sides until they are level with your shoulders. Slowly bend your left knee and then turn your head to look along our left arm (). Hold the Warrior 2 posture as you continue to breathe slowly and lift your lower stomach muscles. Place your left hand to the floor outside your left foot and reach your right hand up past your right ear (). Look to your right hand and hold the Extended Triangle posture as you continue breathe slowly. When instructed turn your torso so that you can place your right hand to the floor inside left foot. Rise onto the ball of your right foot and pivot the heel around so the foot follows the line of your right leg (). Hold this Long Lunge as you continue to breathe slowly and sink your hips down to the floor. When instructed release your right knee down to the floor and relax your right foot ().Place your hands on to your left thigh and bring your shoulders up over your hips. Inhale and lift your arms out to the sides until you form a prayer position above your head (E). Hold the Equestrian Pose as you lift your lower stomach muscles. ontinue to breathe slowly through your nose. When instructed release your hands and place them to the floor either side of your left foot. url under the toes on your right foot and lift your right knee from the floor moving back into a Long Lunge (F). E F ont.

28 P.8 Inhale and then as you exhale slowly straighten your left leg and fold your body over the left leg moving into a Hamstring Stretch (G). Slowly move your torso around to the front and turn your feet so that they both point to 12o clock. Release your upper body forward into a Wide Leg Forward end (H). rop your chin onto your chest and allow your body to hang. G H The ow. egin laying on your stomach. Place your left forearm under your forehead. Plant the ball of your left foot into the floor and reach out through your left heel. end your right knee, hold onto your right ankle with your right hand and draw your heel in towards your bottom (). Join your knees and as you inhale lift your chest and your right knee as you push down into the floor with your left forearm (). s you exhale lower your chest and your knee. Repeat these movements as instructed. Place your right forearm under your forehead. Plant the ball of your right foot into the floor and reach out through your right heel. end your left knee, hold onto your left ankle with your left hand and draw your heel in towards your bottom (). Join your knees and as you inhale lift your chest and your left knee as you push down into the floor with your right forearm (). s you exhale lower your chest and your knee. Repeat these movements as instructed. When instructed create a pillow with both forearms, place your head onto your forearms, join your big toes and relax in this position breathing slowly. Slowly bend both knees, hold onto both ankles with your hands and draw your heels in towards your bottom (E). Keep your forehead on the floor. s you inhale lift your chest and your knees (F). s you exhale lower your chest and your knees. Repeat these movements as instructed. When instructed create a pillow with both forearms, place your head onto your forearms, join your big toes and relax in this position breathing slowly (G). E F G

29 Lower ack Release & Relaxation. Lay on your back and draw your knees in to your chest (). reath slowly as you soften your shoulders away from your ears and lengthen your lower back away from the crown of your head. When instructed place your hands and feet to the floor. Your hands are beside your hips with the palms facing up and the outside edges of your feet are parallel. Extend your legs so you are laying flat on your back (). Work to soften and release tension from the body with every exhalation. When instructed come to a comfortable seated position. yoga2hear ll rights reserved.