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

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

2 P.1 Medical Warning. Check with your doctor before starting this or any other exercise program in particular if you suffer from any heart problems or you think you may be pregnant. 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 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 Document and the Disclaimer wording below. Disclaimer. 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 Download and Document. This disclaimer shall be governed by English law and each of the parties submit to the exclusive jurisdiction of the English Courts. Copyright Warning. This Download including all it s contents is protected by English and international copyright laws. It may only be used for private use and must not be played to the general public or fee paying audiences. 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. Yoga 2 Hear ll rights reserved.

3 P.2 efore you start. Thank you for purchasing the Yoga 2 Hear Chakra Yoga Vol.1 class download. Our classes have been created to 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. Please ensure you listen carefully to the Introduction and that you strictly follow its recommendations at all times. 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 and legs in all directions whilst sitting and laying on your yoga mat. lways 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. 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. If, at anytime during this class you find that your mind wanders, you may find it helpful to focus your attention on to the sound of your breathe entering and leaving your body. We recommend that you use this class with a relatively empty stomach. efore you eat or at least 2 hours after a light meal is ideal. We hope you enjoy this class and are keen to hear any comments you may have. If you would like to let us know what you think or would like information on our range of classes please visit us at

4 P.3 Introduction. This guide booklet contains photos and descriptions of the various postures used in the class together with a Chakra map and colour chart. The photos can be used to help you form a mental image of the postures should you need to do so whilst the map and colour chart can be used to help you with the visualization aspects of this class. The Chakras. Our vital life force or prana resonates within energy centres known as Chakras. Each Chakra is a vortex of energy that spins in a clockwise direction. This class focuses on the seven main Charkas. Each of these relates to different emotions, senses and areas of the physical body and each one is associated with a different colour. The seven main charkas are as follows; The Root Chakra (Muladhara); This charka is located at the base of the spine. It is associated with the legs, bowel movements, security, survival and trust. Colour; Red. The bdominal Chakra (Swadhisthana); This charka is located between the pelvis and the naval. It is associated with our reproductive organs, desire, cravings, emotional issues and our food intake. Colour; Orange. The Solar Plexus Chakra (Manipura); This charka is located between the naval and the base of the sternum. It is associated with the stomach, gall bladder, spleen, pancreas, liver, perception and self confidence. Colour; Yellow. The Heart Chakra (nahata); This charka is located in the centre of the chest. It is associated with the heart, lungs, matters of the heart and relationships. Colour; Green.

The Throat Chakra (Vishuddha); This charka is located in the throat. It is associated with the throat, shoulders, arms, hands, thyroid and with expression and creativity. Colour; lue. P.

5 The Throat Chakra (Vishuddha); This charka is located in the throat. It is associated with the throat, shoulders, arms, hands, thyroid and with expression and creativity. Colour; lue. P.4 The row Chakra (jna); This charka is also known as the third eye. It is located just above the centre of the eyebrows and is associated with the head, endocrine system, extra sensory perception (ESP) and the astral world. Colour; Indigo. The Crown Chakra (Sahasrara); This charka is located on, and just above, the top of the head. It is associated with the pineal gland, brain, nervous system and pure consciousness. Colour; Violet. Chakra Map & Colour Chart. This map shows the names, locations and colours of each of the seven main Chakras, The names are also shown in Sanskrit, the language of the ancient Vedic civilisation who provided us with the first known written records of yoga.

6 P.4 Chakra Yoga. In order for us to experience good health physically and emotionally it is important that the Chakras are clear, balanced and resonating correctly. This class has been devised to help you achieve this by bringing your focus to the locations of the charkas and their associated colours whilst performing a carefully selected series of yoga postures that will stimulate the seven main Chakras. Using these techniques you will be able to clear your mind and remove any blockages or obstructions to the flow of prana both within the Chakras and around your physical body. This will promote a sense of vitality and well being and will help to awaken your spiritual energy. Please ensure you have listened carefully to the introduction and that you have read and understood the Medical Warning and Disclaimer in the front of this guide book before commencing the class. Preparation. egin sitting with your right leg crossed in front of your left. Lift your lower stomach muscles and sit up as tall as you can feeling that you are growing upwards out of the crown of your head. roaden your upper back and release your shoulders away from your ears. Rest the backs of your hands on your knees with the palms facing up (). This posture is called the Easy pose. Lightly close your eyes and take your time to breathe slowly in and out through your nose. s you breathe slowly become aware of the movement through your ribcage. Work to visualise the chakras and their colours as instructed. Cont.

P.5 Preparation cont. When instructed inhale and lift your arms up and out to the sides of your body until your hands are above your shoulders (). s you exhale soften your shoulders.

When instructed inhale and grow, then as you exhale fold forward, releasing your hands down to the floor (C). Continue as instructed.

7 P.5 Preparation cont. When instructed inhale and lift your arms up and out to the sides of your body until your hands are above your shoulders (). s you exhale soften your shoulders. Hold this posture breathing slowly through your nose as you work again to visualise the chakras and their colours as instructed. When instructed inhale and grow, then as you exhale fold forward, releasing your hands down to the floor (C). Continue as instructed. When instructed slowly uncurl and return to your sitting position (). Now change the way that your legs are crossed so that your left leg is crossed in front of your right leg. Repeat postures (), () & (C) and the Chakra visualisations as instructed. C The Staff with rm Lift & Forward end. When instructed slowly straighten your legs and flex your feet so that your toes are pointing straight up (). Reach out through your heels, lift your lower stomach muscles and grow up out of the crown of your head. This is the Staff posture. When instructed inhale and lift your arms up and out to the sides of your body until your hands are above your shoulders (). s you exhale soften your shoulders. Hold this posture breathing slowly through your nose as you work again to visualise the chakras and their colours as instructed. When instructed inhale and grow, then as you exhale fold forward, drop your chin onto your chest and release your hands down to the floor (C). Continue as instructed. When instructed slowly uncurl and return to your sitting position with your legs and back straight (). C

P.6 Fish & Lower ack Release. From your seated position take your hands behind your back and place your hands onto your yoga mat with the palms facing down.

8 P.6 Fish & Lower ack Release. From your seated position take your hands behind your back and place your hands onto your yoga mat with the palms facing down. Now place your fingertips under your bottom so that you are sitting on them. end your elbows keeping then tucked in until your forearms are on your mat. Now lift your chest and drop your head back (). If possible rest the top of your head onto your mat whilst keeping your legs together and your feet flexed. This is the Fish posture. Hold the posture as you breath slowly through your nose whilst you visualise the chakras as instructed. When instructed slowly release the posture by sliding your fingers out from under your bottom and laying flat on your back. Now draw your knees in towards your chest and hold onto either your knees or your shins (). Hold this lower back release as you breathe slowly through your nose whilst releasing tension from the body with each exhalation. D Sun Salutation on the Right Side. egin standing at the top of your yoga mat. Have a small apace between the inside edges of your feet, feel that you are growing up out of the crown of your head as you broaden your upper back and release your shoulders away from your ears (). When instructed inhale and lift your arms up and out to the sides of your body until your hands form a prayer position above your head (). s you hold this posture visualise the chakras again as instructed. Now exhale and fold forward into a standing forward bend (C). gain hold this posture visualise the chakras as instructed. When instructed inhale and lift your head to look forward. s you hold this posture visualise the chakras as instructed. Cont. C

9 Sun Salutation on the Right Side cont. When instructed place your hands onto your mat and step your right foot back into a long lunge (D). Hold this posture as you breathe slowly through your nose. Reach out through your right heel and work to straighten the right knee. When instructed inhale and then as you exhale step your left foot back so it is next to your right foot. Now push your hands down into your mat and work to create a triangular shape with your body (E). This is the Downward Facing Dog posture. Hold the posture as you drop your chin down onto your chest, push the floor away with your hands, lift your lower stomach muscles and continue to breathe slowly through your nose whilst you visualise the chakra colours as instructed. When instructed inhale and place your knees onto your mat, relax the tops of your feet and place your hands under your shoulders and your knees under your hips (F). This is the Cat posture. s you exhale look through your legs, pull in your stomach muscles and round your back up as you picture the chakra colours as instructed (G). s you inhale reverse the position by lifting your hips, releasing your stomach and lower ribs down towards the floor and lifting your chest and head as you picture the chakra colours as instructed (H). Now exhale and look through your legs, pull in your stomach muscles and round your back up again as you picture the chakra colours as instructed (G). s you inhale reverse the position again by lifting your hips, releasing your stomach and lower ribs down towards the floor and lifting your chest and head as you picture the chakra colours as instructed (H). Cont. P.7 D E F G H

P.8 Sun Salutation on the Right Side cont. s you exhale curl your toes under, lift your knees from your mat and move back into the Downward Facing Dog posture (E).

10 P.8 Sun Salutation on the Right Side cont. s you exhale curl your toes under, lift your knees from your mat and move back into the Downward Facing Dog posture (E). Hold the posture as you visualise the chakra colours as instructed. When instructed inhale and step your right foot forward to a position between your hands, as you exhale step your left foot forward to a position beside your right foot so that you are now in a standing forward bend again (C). Hold this position as you visualise the chakra colours as instructed. When instructed inhale and slowly uncurl lifting your arms up and out to the sides of your body until your hands form a prayer position above your head again (). s you hold this posture visualise the chakra colours again as instructed. Now exhale and push your palms together and bend your elbows so that you bring your hands down in front of your face to a position in front of your chest (I). Hold this position with your eyes lightly closed. I Sun Salutation on the Left Side. egin standing at the top of your yoga mat. When instructed inhale and lower your arms then lift them up and out to the sides of your body until your hands form a prayer position above your head (). s you hold this posture visualise the chakra colours as instructed. Now exhale and fold forward into a standing forward bend (). Hold this posture visualise the chakra colours as instructed. When instructed inhale and lift your head to look forward. s you hold this posture visualise the chakras as instructed. When instructed place your hands onto your mat and step your left foot back into a long lunge (C). Hold this posture as you breathe slowly through your nose. Reach out through your left heel and work to straighten the left knee. Cont. C

11 Sun Salutation on the Left Side cont. When instructed inhale and then as you exhale step your right foot back so it is next to your left foot. Now push your hands down into your mat and work to create a triangular shape with your body (D). This is the Downward Facing Dog posture. Hold the posture as you drop your chin down onto your chest, push the floor away with your hands, lift your lower stomach muscles and continue to breathe slowly through your nose whilst you visualise the chakra colours as instructed. When instructed inhale and place your knees onto your mat, relax the tops of your feet and place your hands under your shoulders and your knees under your hips (E). This is the Cat posture. s you exhale look through your legs, pull in your stomach muscles and round your back up as you picture the chakra colours as instructed (F). s you inhale reverse the position by lifting your hips, releasing your stomach and lower ribs down towards the floor and lifting your chest and head as you picture the chakra colours as instructed (G). Now exhale and look through your legs, pull in your stomach muscles and round your back up again as you picture the chakra colours as instructed (F). s you inhale reverse the position again by lifting your hips, releasing your stomach and lower ribs down towards the floor and lifting your chest and head as you picture the chakra colours as instructed (G). s you exhale curl your toes under, lift your knees from your mat and move back into the Downward Facing Dog posture (D). Hold the posture as you visualise the chakra colours as instructed. When instructed inhale and step your left foot forward to a position between your hands, as you exhale step your right foot forward to a position beside your left foot so that you are now in a standing forward bend again (). Hold this position as you visualise the chakra colours as instructed. When instructed inhale and slowly uncurl lifting your arms up and out to the sides of your body until your hands form a prayer position above your head again (). s you hold this posture visualise the chakra colours again as instructed. Now exhale and push your palms together and bend your elbows so that you bring your hands down in front of your face to a position in front of your chest (H). Hold this position with your eyes lightly closed. P.9 D E H F G

P.10 Sun Salutation on the Right & Left Sides. This section of the class repeats the postures used previously in the sun salutation.

Should you need a visual reference please refer to the photos and descriptions used in the previous two sections of this guide booklet. Half Camel & Camel.

6 inches or 15 cm apart and rest the backs of your wrists on your thighs ().

When instructed slowly lift your hips, curl under your toes and place your right hand to your right heel.

12 P.10 Sun Salutation on the Right & Left Sides. This section of the class repeats the postures used previously in the sun salutation. This time you will be instructed to flow through the postures using one breath per movement. Should you need a visual reference please refer to the photos and descriptions used in the previous two sections of this guide booklet. Half Camel & Camel. egin an a kneeling position in the middle of your yoga mat with your bottom resting on your heels. Join your big toes, position your knees approx. 6 inches or 15 cm apart and rest the backs of your wrists on your thighs (). reathe slowly through your nose as you lift your stomach muscles, grow up through the top of your head, broaden your upper back and soften your shoulders. When instructed slowly lift your hips, curl under your toes and place your right hand to your right heel. Lift your chest up, drop your head back and extend your left arm out straight in front of you (). This is the Half Camel posture. Hold the posture as you breathe slowly and visualise the chakra colours as instructed. When instructed lower your left arm and release your right hand from your right heel. Now place your left hand to your left heel. Lift your chest up, drop your head back and extend your right arm out straight in front of you this time (C). Hold the Half Camel posture again as you breathe slowly and visualise the chakra colours as instructed. When instructed lower your right arm and release your left hand from your left heel. Now place your left hand back to your left heel and your right hand to your right heel. Lift your chest up, drop your head back. This is the Camel posture. Hold the posture as you breathe slowly and visualise the chakra colours as instructed (D). C D

P.11 Child & Hare. When instructed release your hands from your heels, bring your head back up and drop your bottom back onto your heels.

When instructed curl under your toes and lift your hips up so that you roll into a position with the crown of your head on your yoga mat (). This posture is called Hare.

When instructed slowly relax the tops of your feet, drop your bottom back onto your heels and place your forehead onto your mat so that you are in pose of the child again ().

Hold on to either your knees or your shins as you soften your shoulders, relax all of the muscles on your face and soften your lower back as you breathe slowly through your nose ().

13 P.11 Child & Hare. When instructed release your hands from your heels, bring your head back up and drop your bottom back onto your heels. Now bend forward and place your forehead onto your mat and direct your hands to your feet (). This posture is called Child. Rest in this posture breathing slowly through your nose. When instructed curl under your toes and lift your hips up so that you roll into a position with the crown of your head on your yoga mat (). This posture is called Hare. Hold the posture as you breathe slowly and become aware of the connection between the crown of your head and your yoga mat. When instructed slowly relax the tops of your feet, drop your bottom back onto your heels and place your forehead onto your mat so that you are in pose of the child again (). Rest here and visualise the chakra colours as instructed. Lower ack Release & Plough. When instructed slowly roll over onto your back and draw your knees in towards your chest. Hold on to either your knees or your shins as you soften your shoulders, relax all of the muscles on your face and soften your lower back as you breathe slowly through your nose (). This is the Lower ack Release. When instructed place your hands onto your mat with your palms facing down. Push down onto your hands and roll your knees in towards your forehead so that your lower back lifts from the mat. Now slowly unfold your legs and direct your toes towards the floor above your head, as you do so reach out through your heels. This posture is called the Plough. Hold the posture as you breath slowly and release tension through your lower back whilst visualising the chakra colours as instructed (). When instructed release the posture by pushing down into your hands and then slowly roll back down until your lower back and hips are in contact with your mat. Draw your knees in towards your chest again. Hold on to either your knees or your shins as you soften your lower back as you breathe slowly through your nose (). When instructed inhale and rock backwards, then, as you exhale rock forwards coming up to a seated position.

14 P.12 The Staff, Seated Forward end, Easy Pose & Prana Mudra. From your seated position extend your legs and reach your arms up above your head as you breathe slowly through your nose so that you are in the Staff posture again. Flex your feet so that your toes are pointing straight up, reach out through your heels, lift your lower stomach muscles and grow up out of the crown of your head (). When instructed inhale, then as you exhale fold your body forward, drop your chin onto your chest and release your hands down to the floor (). Hold the posture as you breathe slowly through your nose and release tension through your back. When instructed slowly uncurl, cross your legs and rest the backs of your hands onto your thighs so that you are in the Easy pose again (C). Lift your lower stomach muscles and sit up as tall as you can feeling that you are growing upwards out of the crown of your head. roaden your upper back, release your shoulders away from your ears and relax your face. reathe slowly through your nose and become aware of the movement through your ribcage. When instructed bring your hands into your lap and join your fingertips. Inhale and lift your arms up in front of your body until your hands are in a prayer position above your head and look to your hands. Now allow your hands to part so that you are creating a Y shape with your arms and upper body (D). s you exhale lower your arms out to the sides of your body until your fingers touch your yoga mat. This is the Prana Mudra. Continue Prana Mudra as instructed whilst visualising the chakra colours. C D

P.13 Savasana. When instructed slowly roll down onto your back. Extend your legs and place your hands beside your hips with the palms of your hands facing up ().

Continue as instructed to the end of the class..eginners Yoga Volumes 1, 2 & 3..eginners Yoga Flowing Sequences 1, 2 & 3..Improvers Yoga Volumes 1,2 & 3..Improvers Yoga Flowing Sequences 1,2 & 3.

15 P.13 Savasana. When instructed slowly roll down onto your back. Extend your legs and place your hands beside your hips with the palms of your hands facing up (). reathe slowly through your nose as you release tension with each exhalation. Relax the muscles in your face, soften your shoulders and release your lower back down into your mat. Continue as instructed to the end of the class..eginners Yoga Volumes 1, 2 & 3..eginners Yoga Flowing Sequences 1, 2 & 3..Improvers Yoga Volumes 1,2 & 3..Improvers Yoga Flowing Sequences 1,2 & 3..Prenatal Yoga & Postnatal Yoga..Yoga for the Surf Volumes 1 & 2. Yoga for Snow Sports Volumes 1 & 2..2 in 1 Yoga for Weight Loss..Relaxations for Sleep Vol.1..Introduction to Core Yoga..Core Yoga..Pranayamas for eginners..pranayamas & Mudras Vol.1 & 2..Detox Yoga. Many Other Classes vailable On CD or MP3 plus Genuine ecoyoga Mats all available from Images and Text yoga2hear ll rights reserved.

Improvers Yoga Volume 1 Guide Book

Improvers Yoga Volume 1 Guide ook This guide book must only be used in conjunction with the accompanying audio class. P.1 Thank you for purchasing a Yoga2hear guided audio Yoga class. efore you start here