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TRAINING MANUAL
Welcome
to the Pranashama Yoga
Training Manual
This manual is created as a supplement to the book Journey to Joyful, which
explores the science, philosophy and methodology of Pranashama Yoga as an
integrative approach to a holistic lifestyle and powerful healing journey. When you
embrace the aspects within yourself that exist in shadow/ darkness and allow them
to be brought into the light of awareness, there is infinite possibility for your life.
Please approach all learning with an open heart and mind. If you happen upon
something that doesnt resonate with your current belief structure, take a moment
to step back and explore the potential of all that exists, with an understanding that
there is no one way to expanding awareness. Many paths lead to the truth and it is
our joy and privilege to allow whatever arises for us to be new and fresh. Since our
perception creates our reality, let us be flexible in perception, just as we aim to be
in our bodies through the path and practice of yoga.
Hatha Yoga is the scientific Yoga Path that includes Yoga Poses, or Asanas, as a key
element to the attainment of liberation. Hatha Yoga is a multifaceted science for
healing the body, creating health and vitality, and restoring the natural flow of prana
(life force) to practitioners.
This manual is created both for yoga practitioners and teachers seeking to create
a personal home practice that can serve them wherever you may be. It is also a
perfect manual to follow in order to create sequences to teach yoga students. The
sequences in this manual are simple enough to learn and remember easily, while
being powerful enough to create considerable health benefits on all levels.
Yoga practice is best done when warmed up. So if it is winter or you are in a place
with a low temperature, you may have to generate some heat with your own
effort, energy and movement. In this case, feel free to move more quickly for a few
rounds of sun salutations to get the energy flowing, heat rising and your breath
moving through you.
Things to consider:
Sun Salutations
10
1.
2.
3.
4.
5.
6.
7.
8.
9.
*Extended forward
bend
11
10.
5 Tibetan Rites
Discover the Fountain of Youth Tibetan Rites are a 2500 year
old sequence designed to be a short, effective practice that can
be done each day to ensure a healthy happy life.
You should start with 7 rounds of each Rite and work your
way up to 21 rounds. After you are able to master 21 rounds,
then if you wish to progress more, you should do several sessions of 21 rounds, throughout the day.
13
1.
2.
3.
15
4.
5.
Warrior
Sequence
Strength and Tone
1.
2.
Dancing(reverse) Warrior-
From Warrior 1, slide your
back arm down the back
leg and lengthen the side of
your body as you extend
the front arm up and over
your head, reaching toward
the wall behind you. Sink
the hips down and open the
back inner thigh while you
strengthen the front leg and
breath deeply.
19
3.
21
23
25
1.
Starting in plank
position, please
remember to engage
your core and pull your
belly button toward
your spin
2.
VARIATION
Knee to the outer
edge of your right
tricep to work the
obliques (outer abs).
3.
Star Pose
Vasisthasana
27
4.
5.
Neck Healing
Sequence
Self Massage and Stretch
Many people ask me about the
journey to healing my neck after
several car accidents lead to the
loss of the curvature in my cervical spine. At the time of these
tragic events, I was completely
unaware of the long term repercussions of my actions and my
ignorance cost me many years
of therapy to restore my health.
Most people under estimate the
impact the spinal alignment can
have upon the health and vitality
of the body. Through many years
of self study and research, I have
come to understand that when the
spine is out of alignment, especially
the top bone positioned near the
skull, called the Atlas or sometimes called the mouth of God.
This seemingly simple bone, when
out of alignment, can be linked to
many common health concerns
including allergies, fatigue, aches
and pains in the body, digestive
disorders, skin ailments, mental disturbances, migraines and
much more. The reason for this
is the atlas, a small bone with a
hole in the center to allow the
brain stem and spinal cord to flow
freely from the base of the spine to
the brain- sends messages to the
1.
2.
31
3.
4.
Sitting with legs apart (or back in easy pose if this is not comfortable) lower your elbows to the
floor (or using a block or something if you cant bend this far). Prop your elbows on the floor and
press your thumbs into the muscles between your jaw bone and throat. This is where we store a lot
of tension built up in the neck and head. Just allow the weight of the head to sink into the thumbs,
called acupressure. Allow gravity to do the work and just breath through the tension and/or pain.
Walk the thumbs along this ridge of the chin and repeat this all the way from the tip of the chin to
where the jaw meets the skull near your ears.
5.
33
6.
Side view.
7.
Inspiration
Advanced Asanas
& Inversions
Tripod Headstand
37
Scorpion Variations
Forearm Wheel
39
41
Bound Camel
Sages Pose
43
Dancers Pose
Pretzel Pose
45
47
Namaste!