YOGA ALCHEMY
INTRO TO PRANA VINYASA
IGNITE, BALANCE AND REVIVIFY
YOGA ALCHEMY
INTRO TO PRANA VINYASA For 21 days, we will open to a daily practice whether more solar or lunar, short form (20 minutes or full practice) to ignite, balance and activate your being, body and life. Through a daily dedication to practice at least 20 minutes in this 21-day process, we will learn to activate and balance our life through the yoga alchemy of body (prana vinyasa), awareness (meditation), life-activation.
PHOTO HERE
THE YOGA ALCHEMY COURSE INTRO TO PRANA VINYASA is dedicated to providing a full-spectrum mandala of solar-lunar practice for activating, balancing and nourishing the flow of yoga in daily life—the living of energetic vinyasa. From the first, when two sequences are provided, we will gradually build towards a full-week of prana flow practice including daily meditation and embodied practice (solar or lunar) 5-6 times a week. With the first week, you will be provided with two weekly practices (one solar and one lunar), a meditation (part of the lunar sadhana and provided separately to practice with ease) to gradually develop a week of Prana Flow Foundation Practice. In addition, the “Body Mandala 108” (sacred training practice) will be included to activate your core strength during the spring season. Each Prana Vinyasa Practice includes, movement meditation (based on the movements of prana for this round), Prana Vinyasa namaskar (Rhythmic Vinyasa A&B, Dancing Warrior Variations and lunar), transformational wave sequencing leading to a peak asana for solar or lunar energetic state. Solar practices are more dynamic and physically challenging while lunar practices are more meditative. Pranayama, mantra and meditation are included within the lunar practice and offered as a service in audio form separately for ease of practice.
COURSE INCLUDES:
• O ffering 10 practices with Shiva: five solar and five
lunar practice based on te= a week and one audio meditation (from the lunar practice); these sequences cover the foundation mix-level/Intermediate Prana Flow Wave Sequences from Embodying the Flow.
• O nline archive available for five weeks building
towards a week of Prana Flow Energetic Vinyasa so you can practice anytime and throughout the week listening to the rhythm of solar-lunar sadhana.
• S pecial Music featuring new music from Rogerio
Jardim and Prana Flow teacher Veronique Dumont List available for online purchase on Amazon.
• O nline Facebook Feedback group with Shiva
(request for all participants to make a post once a week). Here you can ask questions, post your experience and follow the collective community.
Five-Part Sadhana Overview
The following five components are the anchors for activating the rhythms of the year for the new year cycle.
SAMKALPA
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PRANA FLOW SADHANA
4 5
SAMKALPA At the beginning of your practice, we will listen for the week’s samkalpa or dedication. This short sutra is an anchor for your transformational process is suggested to be placed on your altar in some form visible
1
3
YOGA ALCHEMY
Weekly sacred intention and alignment.
Prana Vinyasa Practice (daily or at least two times (solar-lunar) a week. Daily meditation practice.
SACRED RHYTHM Five-week Cycle and the conscious awarness of your solar-lunar rhythm during the day and week to harmonize any imbalances orenhance your natural rhythm.
form or placed in a sacred container written on a small piece of paper or in creative ways that are simple to honor.
PRACTICE RHYTHM The first days of the practice establish the qualites of the solar (outward moving and activating) and lunar (inward movement and regenerative). > L unar practices are the inner arts of the namaskar, inversions, meditation & mantra in short and long form. >S olar practices includes the dynamic meditation, namaskars, wave sequences.
SACRED SPACE/ALTAR Awakening your home practice space and tending yourinner and outer altar every day-week.
SATSANG/COMMUNITY Joining our online community at least once a week about your altar, experience in practice or questions for the group.
Give yourself to the simplicity of the practices which are intentionally embodying the qualities of each element/chakra. Set p a practice rhythm that is realistic as well
THE NATURAL WAXING AND WANING OF LIFE Try to create a rhythm of practice that is steady while responding to the changes in daily life. Create your rhythm daily and weekly optimal flow.
Suggestions for Practice Practice each sequence (solar or lunar) once or twice during the week integrated with your regular practice; notice the effect of the movement alchemy on the flow of your daily life. How do you feel with the solar practice? The lunar practice? The elemental influence. > Practice meditation (suggestion of in front of your home altar) every day being consistent with morning or evening or both
YOGA ALCHEMY SACRED SPACE/ALTAR Your life is a mandala that includes your body, home and life. Your personal home altar is a great nexus—a navel that connects your inner and outer worlds—a conduit for your prayers, and a reflection.
SATSANG/COMMUNITY We ask that every participant try to make one Facebook post during the week to be bold and vocalize your intentions, plant your seeds with the support of others, share your altar, your process or ask questions to Shiva or the group.
> Listen to the natural rhythms of your body and life; the natural waxing (solar) and waning (lunar) of life provides a way of attuning
21-DAY FLOW DAY 1 W elcome: Intro to process
of which practice to choose. Listen to allow yourself to move into
Practice: Meditation & Prana Flow
harmony with whatever may be arising within you.
Pranams
> Solar practice is best in the morning or late afternoon — evening Tuesday-Friday morning, Saturday and Sunday mornings or any time you are feeling strong and naturally dynamic. > Lunar practice is best on Monday and most evenings and any time you are feeling low-energy, ungrounded or needing to regenerate your energy.
DAY 2 Classical Surya Namaskar DAY 3 Classical Chandra Namaskar DAY 4 Lunar Earth Flow (Bhumi Namaskar) 20 min and Earth Meditation 10-20 min. DAY 10 Solar Bhumi Namaskar 20 min and
DAY 10 Solar Jala (short or long form)
DAY 15 Solar or Lunar Water
DAY 9 Lunar Fire Agni
DAY 16 Solar or Lunar Water
DAY 8 Solar Fire - Agni
DAY 17 Solar or Lunar Fire
DAY 9 Lunar Air
DAY 18 Solar or Lunar Air
DAY 10 Solar Air
DAY 19 Solar or Lunar Space
DAY 11 Lunar Space
DAY 20 Retreat Day – New Moon
DAY 12 Solar Space
DAY 21 Integration Day
Earth Meditation 10-20 min.
DAY 13 Solar or Lunar Earth
DAY 11 Lunar Jala Namaskar
DAY 14 Solar or Lunar Earth
YOGA ALCHEMY
EARTH—PRUTHIVI Oh Earth, impart to us those vitalizing forces that come from within your body, our central point, your navel; purify us wholly. The Earth is Mother, we are her sons and daughters. Instill in me abundantly that fragrance, which emanates from you and your plants and waters. Peaceful, fragrant, gracious to the touch. May Earth grant me her blessings. –RIG VEDA .5.84
Shiva's intro paragraph bushwick roof party velit, stumptown dreamcatcher pork belly tilde gentrify biodiesel. Scenester pabst messenger bag fashion axe banh mi next level, flexitarian thundercats bitters echo park quis accusamus. Taxidermy id cliche tousled DIY. Gastropub tacos sunt, reprehenderit incididunt cray meh bicycle rights tattooed tote bag. EARTH (PRUTHIVI) IS MATTER IN ITS SOLID PHASE. Shape,
Gunas Heavy, dull, static, dense, hard, gross
form, and stability are in the nature of earth, thus earth forms the
Karma (action) Downward attractions, excretion/elimination
structure of things. Bones, cartilage, hair, nails, muscle, tendon,
Type of Energy Physical, mechanical energy
and ligament are earth-like, as are the walls of cells and the body’s covering: skin. Without the Earth element, our bodies would lack the necessary structure and resistance to the forces of nature forces of nature, just as the use of brick (Earth) houses protects us from excessive exposure to the Air (wind) , Fire (sun), and Water (rain) elements of nature. In essence, Pruthivi cradles and holds all living creatures of the planet, giving them food and shelter. In Vinyasa, focusing on the earth element is important for urban yogis and yoginis for re-embodiment and connection to the natural rhythm of the earth beneath the concrete. Starting a practice with a pose of
Vayu Apana vayu Sensory Smell (Ganha)—nose Intention Grounding, building/stabilizing. “ The grounding, stabilizing, formative force; Giving structure and support; Coming home within one’s embodiment, connecting to living earth body; Mother of all elements.”
Dristi (gaze) Downward gaze Chakra Muladhara chakra Kosha Annamayakosha
stillness and grounding (i.e. prostration, child’s pose) is honoring the
Bija Mantra Lam
earth element. The structural techniques of alignment (particulary
Dasha Kapha
through the bones) are also earth element and redistribute excess
Color/Form Red/yellow square
mental energy throughout the body. Allowing the body to yield to
Psychology Groundedness, security, safety
gravity in all asanas—from standing poses to shavasana—enhances
Physical Attributes Muscles, bones, hair, teeth,
the grounding, quality of Pruthivi.
connective tissue, organs
YOGA ALCHEMY
WATER—APASA
Shiva's intro paragraph bushwick roof party velit, stumptown dreamcatcher pork belly tilde gentrify biodiesel. Scenester pabst messenger bag fashion axe banh mi next level, flexitarian thundercats bitters echo park quis accusamus. Taxidermy id cliche tousled DIY. Gastropub tacos sunt, reprehenderit incididunt cray meh bicycle rights tattooed tote bag. WATER (APAS) IS MATTER IN ITS LIQUID PHASE AND ACTS AS BOTH A CARRIER AND AGENT OF CHANGE. It represents our
Type of Energy Chemical energy
blood, carrier oxygen; our saliva and digestive fluids; our hormones;
Sensory Taste—tongue
our sweat; and our urine. It is the mover of nutrients and the eliminator of waste products.
Oh friend, understand the body is an ocean, rich with hidden treasures, Within the body a lake of bliss, on it the white soul swans take their joy. –MIRABAI
Vayu Apana vayu and vyana vayu Intention Joy, contentment, love, graceful, adaptable.
assimilation and for maintaining electrolyte balance. The body is
“ Carrier of life-energy, healing, cleansing fluid; tidal, lunar pull, the great vinyasa of a river—meandering, changing currents, powerful, collective flow.”
composed of more than 70% water, while the plasma in our blood is
Dristi (gaze) Half-gaze, rasa dristi (watery eyes), ananda
made of more than 90% water. The body's lymphatic system is also
dristi (inward gaze)
governed by the Water element. Within the element of Water all the
Chakra Svadhisthana chakra
other elements maintain their function. Even Fire requires water to
Kosha Pranamayakosha
It is the sea of life with in us. In the body, Apas is necessary for
function (e.g. the digestive acids of the stomach).
Bija Mantra Vam
In Vinyasa, the water element creates the connective flow between
Dasha Kapha, pitta
breath and movement akin to the current of a river.
Color/Form Orange, white crescent moon
Gunas Cool, liquid, dull, soft, oily, slimy
Psychology Pleasure, passion, self-nurturing, change, sexuality
Karma (action) Procreation, cohesiveness, cleansing,
Physical Attributes Bladder, kidneys, CSF, uterus, synovial fluid,
adhesiveness, downward movement
interstitial fluid, digestive enzymes
YOGA ALCHEMY
FIRE—AGNI Fire is not seen until one fire stick rubs against another, though the fire remains hidden in the fire stick. Let your body be the lower fire stick; Let the mantra be the upper. Rub them against each other in meditation and realize the Lord. –UPANISHADS
Shiva's intro paragraph bushwick roof party velit, stumptown dreamcatcher pork belly tilde gentrify biodiesel. Scenester pabst messenger bag fashion axe banh mi next level, flexitarian thundercats bitters echo park quis accusamus. Taxidermy id cliche tousled DIY. Gastropub tacos sunt, reprehenderit incididunt cray meh bicycle rights tattooed tote bag. FIRE (AGNI) IS THE ENERGY OF TRANSFORMATION OR CHANGE.
Gunas Hot, sharp, light, dry, subtle
The exchange of energies, the conversion of matter from one phase
Karma (action) Brilliance, luminosity, penetration, locomotion
to another: all are manifestations of Fire. In the body, the Fire element
Type of Energy Radiant energy
governs metabolism, body temperature, digestion(conversion of food into energy), and even thought (the assimilation and digestion of sensory impression into cognitive understanding, reason and memory). Where there is movement there is friction and where there is friction there is Fire. Poor circulation results in cold hands and feet. The Fire element is radiant energy and is present in the body as the flame of attention.
Vayu Samanavayu Sensory Eyes—feet Intention Focus, linear, intensity, clarity, courage. “ Sacred fire, the ancient absorption, purifying, luminous, dynamic dance of change.”
Dristi (gaze) One-pointed, fixed, eyes open Chakra Manipura, focus on the light behind the eyes, ekagrrata (one pointed), broomadya (ajna chakra)
Kosha Manomayakosha Bija Mantra Ram Dasha Pitta Color/Form Yellow / downward-pointing triangle Psychology Inner power and strength, vitality, strength, intention, honor
Physical Attributes Digestive enzymes, body temperature, luster of skin and eyes, gray matter of brain
YOGA ALCHEMY
AIR—VAYU
Shiva's intro paragraph bushwick roof party velit, stumptown dreamcatcher pork belly tilde gentrify biodiesel. Scenester pabst messenger bag fashion axe banh mi next level, flexitarian thundercats bitters echo park quis accusamus. Taxidermy id cliche tousled DIY. Gastropub tacos sunt, reprehenderit incididunt cray meh bicycle rights tattooed tote bag. AIR/WIND (VAYU) IS MATTER IN ITS GASEOUS PHASE. IT IS MOVEMENT, FLUIDITY, FORMLESSNESS. It can be compressed
Gunas Mobile, dry, light, cold, rough, subtle
or rarefied. It can be a gentle breeze, or a forceful gale. Air manifests
Breath is the life of beings;
giving and receiving
itself in the body as movement, pulsation, expansion, and contraction.
Type of Energy Electrical energy
Air, like wind, can not be smelled, tasted, or even seen, it can only be
therefore it is called the life of all.
felt through the sense of touch. Prana is the basic principle of Air ele-
Vayu Vyanavayuandudanavayu
Those who venerate the breath as brahman live life to its full span. –TAITTILRIYA UPANISHAD
ment. Prana is the flow of Consciousness from cell to cell in the form of intelligence. It is the Vital Life Force.
Karma (action) Movement in a particular direction,
Sensory Skin, touch, hands Intention Connection to life force, movement, seeing and feeling in all directions. “"Breath of life, pranic rhythm, the Great mystery, the unseen moving through all of creation. Jai Hanuman!”
Dristi (gaze) Cirulation of eyes in all directions Chakra Anahata chakra Kosha Vijnanamayakosha Bija Mantra Yam Dasha Vata Color/Form Green I hexagon (two superimposed triangles) Psychology Love, acceptance, compassion, trust Physical Attributes Lung, heart, circulation, muscle contraction, nervous system
YOGA ALCHEMY
ETHER—AKASAHA As great as the infinite space beyond
Shiva's intro paragraph bushwick roof party velit, stumptown dreamcatcher pork belly tilde gentrify biodiesel. Scenester pabst messenger bag fashion axe banh mi next level, flexitarian thundercats bitters echo park quis accusamus. Taxidermy id cliche tousled DIY. Gastropub tacos sunt, reprehenderit incididunt cray meh bicycle rights tattooed tote bag. KNOWN AS THE SPACE ELEMENT, ETHER (AKASHA) IS A MYSTICAL CONCEPT meaning all-enclosing, all pervasive, om-
Gunas Mobile, dry, light, cold, rough, subtle
nipotent, omniscient, omnipresent. Akasha is the emptiness in which
giving and receiving
all other elements exist. Quantum mechanics defines ether as "the
Type of Energy Electrical energy
field." It represents the nature of the void, or the "home" in which all
Vayu Vyanavayuandudanavayu
is the space within the lotus of the heart.
other elements interact. To grasp the concept of Akasha, consider a
Both fire and earth are contained in that inner space,
therein lays its usefulness. Similarly, the spaces in your body—lungs,
both fire and air, sun and moon, lightening and stars.
space within them. Space implies receptivity, distance and location.
Whether we know it in this world or not, everything is contained in that inner space. –TAITTILRIYA UPANISHAD
doorway or the empty space within a vase. There is nothing there, yet the nostrils, the mouth, the stomach—are useful because of the In the body, Ether is the first expression of Consciousness, and the basic need of the bodily cells. In the development of matter, Ether
Karma (action) Movement in a particular direction,
Sensory Skin, touch, hands Intention Connection to life force, movement, seeing and feeling in all directions. “"Breath of life, pranic rhythm, the Great mystery, the unseen moving through all of creation. Jai Hanuman!”
Dristi (gaze) Cirulation of eyes in all directions
comes first. Ether is expansive, empty and has no resistance. Ether
Chakra Anahata chakra
provides freedom in which to move.
Kosha Vijnanamayakosha Bija Mantra Yam
Without Ether there is no love or freedom
Dasha Vata Color/Form Green I hexagon (two superimposed triangles) Psychology Love, acceptance, compassion, trust Physical Attributes Lung, heart, circulation, muscle contraction, nervous system