YOGA STUDIES INSTITUTE Series 1
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Lady Niguma Yoga Series 1
Lady Niguma Series 1 is the oldest recorded yoga series in the world. Written over 1000 years ago by a yogini named Lady Niguma, this series is specifically designed to help reduce stress, increase happiness, and rapidly transform a practitioner’s life. The movements of this series work the subtle inner body to change the world from the inside out. To supercharge this practice, it is critical to keep the mind focused on compassionate thoughts throughout each pose. For a full teaching on how to get the most out of this practice, especially tailored to your specific needs, participate in any number of Lady Niguma courses with the Yoga Studies Institute. This practice is nuanced and works with the deepest levels of our body.
Practitioners are cautioned to avoid injury by learning directly from a qualified instructor. Please practice this series at your own risk and stop immediately if you feel unhealthy discomfort.
©Yoga Studies Institute, 2021
Content created by YSI for YSI use and distribution, all right reserved for the images and design of this ebook. And the most special thanks and deepest gratitudes to Michael Roach for preserving, translating, and teaching this rare wisdom. May our combined practices create a more perfect world steeped in ultimate love and compassion.
Notes on how to practice: Nothing replaces the benefit of learning directly from a qualified instructor. However for Lady Niguma, specifically, it is important to begin each posture with the left side first and to keep a smile on your face. The book is organized into warmups (sections A-B) and chakras (sections C-H). In total there are 35 postures, some of each have multiple parts, which are noted as a, b, c, d, etc. As you move through the poses, imagine sending your breath through the specified chakra. Most importantly of all, focus your mind on any number of compassionate thoughts, or thoughts about the nature of ultimate reality. To learn more on these topics, sign up for a Lady Niguma course with the Yoga Studies Institute and learn the profound depths of this practice.
YOGA STUDIES
INSTITUTE
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Chanting the Seed Syllables Bijas
HUNG SUM LAM RAM YAM KSHANG
A
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Bowing to the Sun Surya Namaskar Warming the body, beginning to connect with and smooth outthe prana.
B-1
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Mountain Pose Tadasana Surya Namaskar
B-1.a
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Palms Together at Chest Tadasana Surya Namaskar (cont) Inhale palms together at chest.
B-1.b
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Lower Arms
Tadasana Surya Namaskar (cont) Exhale hands down.
B-1.c
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Hands to Sky
Urdhva Hastasana Surya Namaskar (cont) Inhale hands up, palms together, thumbs, index fingers intertwine.
B-1.d
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Standing Forward Bend Uttanasana variation Surya Namaskar (cont)
Exhale, hands clasp behind back.
B-1.e
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Flat Back and Chest Up Surya Namaskar (cont)
Inhale, straight back, gaze up.
B-1.f
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Lunge
Anjaneyasana Surya Namaskar (cont) Always start with left. Exhale, left foot back, right knee to floor.
B-1.g
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Plank
Phalakasana Surya Namaskar (cont) Inhale into plank, or plank prep and hold.
B-1.h
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Knees Chest Chin
Surya Namaskar (cont)
Exhale knees, chest and chin to the floor.
B-1.i
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Cobra
Bhujangasana Surya Namaskar (cont) Inhale, cobra.
B-1.j
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Downward Facing Dog
Adho Mukha Shvanasana Surya Namaskar (cont) Exhale, downward facing dog.
B-1.k
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Lunge
Anjaneyasana Surya Namaskar (cont) Inhale, left foot forward, right knee to floor.
B-1.l
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Standing Forward Bend Uttanasana variation Surya Namaskar (cont)
Exhale, right foot forward, hands clasped behind back.
B-1.m
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Hands to Sky
Urdhva Hastasana Surya Namaskar (cont) Inhale, hands to sky.
B-1.n
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Surya Namaskar (cont)
Exhale and in one graceful motion hands/arms swing down, coming into a forward bend with slightly bent knees and hands clasped behind back. Go through the same poses on this second side (right) and at the end of this first salutation, palms come together at the heart. Repeat sun salutation 2 more times.
B-1.o
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Opening the Muladhara chakra, at the perineum
HUNG SUM LAM RAM YAM KSHANG
C
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Child’s Pose Balasana
Chakra: Muladhara Element: Space Bija: Kshang Vayu: Apana Purpose: Rest
C-2
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Head to Knee Pose Janu Shirshasana Chakra: Muladhara Element: Space Bija: Kshang Vayu: Apana Purpose: Twist /pressure
C-3
Start with the left side. Inhale straight back and extend leg.
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Head to Knee Pose Janu Shirshasana Chakra: Muladhara Element: Space Bija: Kshang Vayu: Apana Purpose: Twist/pressure
C-3.a
Exhale fold down lengthening the spine parallel to the leg. Repeat on the other side.
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Bound Angle Pose Baddha Konasana Chakra: Muladhara Element: Space Bija: Kshang Vayu: Apana Purpose: Stretch
C-4
Inhale and find length in the spine.
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Bound Angle Pose Baddha Konasana Chakra: Muladhara Element: Space Bija: Kshang Vayu: Apana Purpose: Stretch
C-4.a
Exhale and focus on continuing to lengthen the spine up and out as you come foward and down.
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Perineum Contractions Ashvini Mudra variation Chakra: Muladhara Element: Space Bija: Kshang Vayu: Apana Purpose: Gather
C-5
Systematically engage mulabandha, perineal contractions.
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Three Small Drops Bepchung Sum Chakra: Muladhara Element: Space Bija: Kshang Vayu: Apana Purpose: Distribute
C-6.a
Rise up.
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Three Small Drops Bepchung Sum Chakra: Muladhara Element: Space Bija: Kshang Vayu: Apana Purpose: Distribute
C-6.b
Drop on buttocks. Repeat three times.
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Vinyasa Transition Through
C-7
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Corpse Pose Shavasana Chakra: Muladhara Element: Space Bija: Kshang Vayu: Vyana Purpose: Rest
C-7.a
Brief rest as a transition.
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Opening the Svadhishthana chakra, at the top of the tailbone, in front of the spine HUNG SUM LAM RAM YAM KSHANG
D
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Reclining Twist
Jathara Parivartana Chakra: Svadhishthana Element: Wind Bija: Yam Vayu: Apana Purpose: Twist
D-8
Start left. Bend left knee and bring left foot to right thigh. Right hand to left knee. Left knee to ground. Look to left outstretched hand. 5 breaths.
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Reclining Twist
Jathara Parivartana (cont) Chakra: Svadhishthana Element: Wind Bija: Yam Vayu: Apana Purpose: Twist
D-8.a
Repeat on opposite side. Bend right knee and bring right foot to left thigh.
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Reclining Twist
Jathara Parivartana (cont) Chakra: Svadhishthana Element: Wind Bija: Yam Vayu: Apana Purpose: Twist
D-8.b
Try to maintain both shoulders on the floor while twisting and lengthening side from hip through shoulder.
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Staff Pose
Dandasana variation Chakra: Svadhishthana Element: Wind Bija: Yam Vayu: Apana Purpose: Stretch
D-9
Inhale and raise hands overhead keeping sholders down.
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Staff Pose
Dandasana variation Chakra: Svadhishthana Element: Wind Bija: Yam Vayu: Apana Purpose: Stretch
D-9.a
Hold for 5 breaths, straight back, without folding over. Beginners can bend knees.
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Seated Forward Bend Paschimottanasana Chakra: Svadhishthana Element: Wind Bija: Yam Vayu: Apana Purpose: Stretch
D-10
Fold according to your level, back straight, chest open, always lengthening the spine forward and out. Hold for 5 breaths.
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Boat Pose Navasana
Chakra: Svadhishthana Element: Wind Bija: Yam Vayu: Apana Purpose: Gather
D-11
Beginners keep knees bent, shins parallel to the floor, shoulders back and spine straight. Hold for 5 breaths.
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Windshield Wiper Pose Jathara Parivartana Chakra: Svadhishthana Element: Wind Bija: Yam Vayu: Apana Purpose: Distribute
D-12
Outside of feet come to edges of the mat. Arms like a cactus.
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Windshield Wiper Pose Jathara Parivartana (cont) Chakra: Svadhishthana Element: Wind Bija: Yam Vayu: Apana Purpose: Distribute
D-12.a
Exhale, bring both knees towards the left.
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Windshield Wiper Pose Jathara Parivartana (cont) Chakra: Svadhishthana Element: Wind Bija: Yam Vayu: Apana Purpose: Distribute
D-12.b
Inhale knees up and then exhale and bring both knees towards the right.
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Vinyasa Transition through
D-13
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Opening the Manipura Chakra, behind the navel in front of the spine HUNG SUM LAM RAM YAM KSHANG
E
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Kneeling Spinal Twist
Parivrtta Parsvakonasana Chakra: Manipura Element: Fire Bija: Ram Vayu: Samana Purpose: Twist
E-14.a
Both knees at 90 degrees. Right elbow outside of left knee for a lengthening twist. Hold for 5 breaths.
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Standing Forward Bend Uttanasana Chakra: Manipura Element: Fire Bija: Ram Vayu: Samana Purpose: Stretch
E-14.b
Stretch the spine parallel to the legs. Hold for 5 breaths.
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Kneeling Spinal Twist
Parivrtta Parsvakonasana Chakra: Manipura Element: Fire Bija: Ram Vayu: Samana Purpose: Twist
E-14.c
Both knees at 90 degrees. Right elbow outside of left knee for a lengthening twist. Hold for 5 breaths.
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Standing Forward Bend Uttanasana Chakra: Manipura Element: Fire Bija: Ram Vayu: Samana Purpose: Stretch
E-14.d
Stretch the spine parallel to the legs. Hold for 5 breaths.
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Hands Under Feet Pada Hastasana Chakra: Manipura Element: Fire Bija: Ram Vayu: Samana Purpose: Stretch
E-14.e
Place both palms under your foot with bent knees. Slowly straighten legs keeping back straight. Hold for 5 breaths.
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Single Leg Lifts Chakra: Manipura Element: Fire Bija: Ram Vayu: Samana Purpose: Gather
E-15.a
Inhale, flex foot, raise leg; exhale, point foot, lower leg. 5 times each side.
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Double Leg Lifts Chakra: Manipura Element: Fire Bija: Ram Vayu: Samana Purpose: Gather
E-15.b
Hands under buttocks, palms down, feet together. Inhale, flex feet, raise up; exhale, point feet, lower down. Engage core! 5 times.
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Shining Skull Breathing Kapala Bhati Chakra: Manipura Element: Fire Bija: Ram Vayu: Samana Purpose: Distribute
E-16
Inhale deeply through both nostrils, expanding he chest. Expel the breath with forceful contractions of the abdominal muscles towards the spine. Continue passive inhalation and forceful exhalation DO NOT strain. 5-15 breaths.
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Opening the Anahata Chakra, at the heart level at the center of the chest, in front the spine HUNG SUM LAM RAM YAM KSHANG
F
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King of Fishes and Counter Twist
Ardha Matsyendrasana and Counter Twist Chakra: Anahata Element: Earth Bija: Lam Vayu: Prana Purpose: Twist
F-17
Start with left knee up. Hold for 5 breaths then countertwist 1 breath. Repeat the same with right knee up.
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Vinyasa Transition Through
F-18
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Warrior 2
Virabhadrasana 2 Chakra: Anahata Element: Earth Bija: Lam Vayu: Prana Purpose: Transition
F-19.a
Left foot forward, knee bent 90 degrees. Strongly engage both legs. Palms up. Hold 5 breaths. Switch to the other side.
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Extended Triangle Utthita Trikonasana Chakra: Anahata Element: Earth Bija: Lam Vayu: Prana Purpose: Stretch
F-19.b
With shortened stance, open the left side bringing ear to straightened arm. Hold 5 breaths. Repeat on other side.
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Side Bend Chakra: Anahata Element: Earth Bija: Lam Vayu: Prana Purpose: Stretch
F-20
Arms up, clasp hands, bend towards the right, stretching the left side first. Keep hips in line. Then do the other side stretching the right.
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Tree Pose
Virkshasana Chakra: Anahata Element: Earth Bija: Lam Vayu: Prana Purpose: Rest
F-21
Left foot down first, bend the right knee and place foot at ankle / calf / inner thigh. Repeat other side. 5 breaths each side.
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Half Shoulder Stand Viparita Karani Chakra: Anahata Element: Earth Bija: Lam Vayu: Prana Purpose: Twist /Pressure
F-22
Pressure on the upper back behind heart. Hold for 10 breaths.
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Vinyasa Transition through downward dog and lie down on your stomach
F-23
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Locust
Shalabhasana Chakra: Anahata Element: Earth Bija: Lam Vayu: Prana Purpose: Stretch
F-24
Rest head on pillowed hands facing left for 3 breaths. Lift and hold for 5 breaths. Rest head down facing right for 3 breaths and repeat.
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Bow
Dhanurasana Chakra: Anahata Element: Earth Bija: Lam Vayu: Prana Purpose: Stretch
F-25.a
Grasp ankles and push feet into hands. Hold for 5 breaths. Pillow head on hands and rest for 3 breaths. Repeat.
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Child’s Pose Balasana
Chakra: Anahata Element: Earth Bija: Lam Vayu: Prana Purpose: Transition
F-25.b
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Horse Roll
Gyiling Tridrem Chakra: Anahata Element: Earth Bija: Lam Vayu: Prana Purpose: Distribute
F-26
Grabbing ankles or behind knees, roll front to back in a rocking motion, being mindful to minimize impact on spine.
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Opening the Sambhoga Chakra, at the throat level in front of the spine
HUNG SUM LAM RAM YAM KSHANG
G
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Table Top with Neck Release Modified Purvottanasana Chakra: Sambhoga Element: Bija: Sum Vayu: Udana Purpose: Twist
G-27
Let head rest as if on a pillow. Variation: release neck back looking left and right. Repeat for 5 breaths.
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Shoulder Stand
Salamba Sarvangasana Chakra: Sambhoga Element: Bija: Sum Vayu: Udana Purpose: Stretch
G-28
Hold for 20 breaths.
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Plow
Halasana Chakra: Sambhoga Element: Bija: Sum Vayu: Udana Purpose: Stretch
G-29
Hold for 5 breaths.
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The Great Lock Mahabandha Chakra: Sambhoga Element: Bija: Sum Vayu: Udana Purpose: Gather
G-30
Engage mulabandha. Exhale the breath completely and then inhale drawing the navel in and up towards your heart’s center (uddiyana bandha). Let the chin drop towards the chest (jalandhara bandha) and hold for a few seconds. Gently release and take a few full breaths. Repeat 4 more times.
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Fish
Matsyasana Chakra: Sambhoga Element: Bija: Sum Vayu: Udana Purpose: Distribute
G-31
Hold for 5 breaths. Advanced: full lotus.
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Opening the Mahasukha chakra at tip of head HUNG SUM LAM RAM YAM KSHANG
H
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Child’s Pose Balasana
Chakra: Mahasukha Element: Perfected Consciousness Bija: Hung Vayu: Udana Purpose: Transition
H-32
Hold for 5 breaths.
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Headstand Shirshasana
Chakra: Mahasukha Element: Perfected Consciousness Bija: Hung Vayu: Udana Purpose: Twist /Pressure Headstand should be learnt with a qualified teacher. Beginners do Rabbit Pose. Hold for 20 breaths.
H-33
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Child’s Pose Balasana
Chakra: Mahasukha Element: Perfected Consciousness Bija: Hung Vayu: Udana Purpose: Rest
H-34
Rest in Child’s Pose for at least five breaths.
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Corpse Pose Shavasana
Chakra: Mahasukha Element: Perfected Consciousness Bija: Hung Vayu: Vyana Purpose: Gather/Distribute
H-35
Relax in Corpse Pose for at least 5 minutes.
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