Подготовка учителей по серии йоги Леди Нигумы (2010, Сингапур), занятие 2

[Говорящий 1]
So in my experience and in my training, for a beginner in a yoga class, the teacher has one responsibility. What's that? What's the one responsibility that a teacher has in a beginner yoga class?

For the first time, the person can't do yoga. Yeah, they should have a good time. They shouldn't have a trauma.

They shouldn't have a bad experience. I mean, your goal the first day is not really to teach them anything. You get them to come back.

If they come back, everything will be fine. If they never come back, you fail already. You don't have time to teach them anything.

You see what I mean?

[Говорящий 2]
You don't have a chance.

[Говорящий 1]
So I think, really, you know, so the first class, the first level of niguma, it's meant to be very, very gentle, very calm. And it's supposed to be a happy experience. My first yoga class was terrible.

I didn't go back for two years. So, you know, and as a teacher, you fail. You want them to have a good time.

And you know all the poses. So let's start. There's a mantra for niguma.

There's special bija syllables for each chakra. Sorry, for each chakra. And we'll do that tomorrow, because we don't have time today.

And I'll explain it to you tomorrow. It's very beautiful. So come to the front of your mat standing.

These guys are demonstrating it to you. They give you a lot. They're giving you a lot.

So just some Surya Namaskar to warm up, OK? So hands here on the feet. Hands down here on the side.

Smooth like a dentist. Hands down. Lift it up a little.

Left leg back. Knees to the floor. Stretch.

Right leg back. Leg. Knees, chest, and chin to the floor.

Butt up. Cobra. Down dog.

Left foot up between your legs. Right knee down. Stretch the free knee.

Right leg up to meet the left. Uttanasana. Hands up to Tadasana.

Hands down to it. I'm sorry. Watch this.

Now we're going to try something different. So hands are up, right? And then you bend your knees slightly.

And you come into a class behind it Hands to the floor, right leg back. Stretch the free knee. Knees, chest, and chin.

Cobra. Down dog. Right leg up between your legs.

Left knee down. Stretch. Left leg forward between your hands.

Uttanasana with a clasp in the back. Uttanasana. Namaste.

So four more of those. Breathe in. Uttanasana with a clasp.

Hands down. Left leg back. Left knee down.

Stretch. Right leg back. Leg.

Knees, chest, and chin. Butt up. Cobra.

Down dog. Left leg up between your legs. Right leg forward.

Uttanasana with a clasp. Up into Tadasana. One movement.

Don't stop. You can bend your legs slightly into a clasp. Right leg back.

Right knee to the far stretch. Left leg back. Leg.

Knees, chest, and chin. Down dog. Left leg up between your legs.

That's the right leg. Sorry. Right leg up between your legs.

Stretch. Left leg up between your legs. Uttanasana with a clasp.

Tadasana. Hands to your chest. Great.

Exhale, hands down. Hands up into Tadasana. Hands down.

Clasp in the back. Uttanasana. Hands to the floor.

Left leg back. Stretch. Right leg back.

Leg. Knees, chest, and chin. Down dog.

Left leg forward between your legs. Right knee down. Stretch.

Right leg up between your legs. Uttanasana with a clasp. Hands up into Tadasana.

And then graceful movement like a dancer. Slight bend in the knees. Clasp in the back.

Hands to the floor. Right leg back. Left leg back.

Leg. Knees, chest, and chin. Cobra.

Down dog. Right leg forward between your legs. Left knee is a forward stretch.

Left foot forward. Uttanasana with a clasp. Tadasana.

Namaste. In breath, hold. Exhale, hands down.

Tadasana. Uttanasana with a clasp. Hands to the floor.

Left leg back. Stretch. Right leg back.

Leg. Knees, chest, and chin. Cobra.

Down dog. Right leg forward between your legs. Left leg forward between your legs.

Clasp. Tadasana. And a deep move.

Clasp, Uttanasana. Right leg back. Left leg back.

Left leg. Knees, chest, and chin. Cobra.

Down dog. Left leg forward between your legs. Right leg forward.

Tadasana. Keep moving. Left leg back.

Right leg back. Knees, chest, and chin. Down dog.

In all the human system, the out-breath is the first half of the breath. The out-breath is the first half of the breath. Jump through the sitting.

We'll be doing a Janashthi Shastra with left leg forward. Which chakra are we working on first? The left outer anteperineum.

It's the first chakra. There's no problem? OK.

Now, there's a problem. What's the first asana we have to do? Twist.

Twist, right. You can't twist the Mooladhara. It's not possible.

So here's a trick, OK? With the Mooladhara and the Sastra, which is here, right? The way you open it is you put pressure on it.

See? Look. You put pressure on it like this.

You see? You put acupressure on it. And see how it opens?

So on here and here, you have to do it with acupressure. So you're going to use your right heel to press into your Mooladhara. Don't sit on it, OK?

Not sitting, but just press it in. Guys have to adjust something. But you should feel.

You should feel it, OK? And then there's a thing where we're going to try to, don't go down all the way. Just go down to your calf, right?

Shin. And just be aware of your Mooladhara. Where is your heel touching your perineum?

Half an inch in is the Mooladhara chakra. There is a knock. There is a grunting.

There is a twist of the two bad guys. Half an inch in, that's your perineum. Try to feel where your heel is touching.

Try to feel the chakra. Now I want you to do something interesting. Don't go down, OK?

Don't go down. Just feel. Try to breathe through.

So don't breathe through your nose. Breathe through the chakra. Breathe through the Mooladhara.

It will come out like this. And the air will come out to the side a little bit. Air will come back.

Try to breathe through that. Try to breathe through the chakra, in and out. Five, out.

Four, out. Four, in. Three, out.

Three, in. Two, out. Two, in.

One, out. One, in. Now come down into Jagadshri Shastra.

So a full Jagadshri Shastra. Breathe out. Five.

Five. Five, in. Four, out.

Four, in. Three, out. Three, in.

Two, out. Two, in. One, out.

Come up and switch your legs. Take some time to find your Mooladhara with your left heel. Come down halfway.

Hold your shin. And breathe in and out through that, through your perineum and not through your nose. Pretend the breath is coming through your perineum and not through your nose.

Breathe out. Five. Five, in.

Three, out. Three, in. Two, out.

Two, in. One, out. And then come down into full Jagadshri Shastra.

Five, out. Five, in. Four, out.

Four, in. Three, out. Three, in.

Two, out. One, out. Come up to sitting.

We've just finished untwisting the Mooladhara Chakra. What do we have to do next?

[Говорящий 2]
Stretch.

[Говорящий 1]
Good. Nice. Stretching.

Sahabal Abbadakaratna. If you can, open up your soles and your feet like a foot. And you can also breathe here, but we don't have time.

So just stay up for five. And then we're down for five. Five, in.

Four, out. Four, in. Three, out.

Two, in. One, out. Fold over your feet.

Five, out. Touch your head to the floor if you can. Three, out.

Two, out. One, out. Come to sitting.

Cross your legs comfortably like this. You don't have to go forward. This is Sukhasana.

Then Chin Mudra. Then you know Ashwini Mudra is where you are contracting your ends. We're not going to do that.

We are trying to suck Prana at the Muladhara. So try to do Ashwini forward in between your legs. So I like to say between the voodoo place and the pee pee place.

So between there, we're going to do contractions. Faster than your breath. Your breath will be slow on your laps, but you're just contracting there.

You're a beginner, but I want you to come back. So we do maybe 10 or 15 contractions. So we're going to do five slow breaths.

The contraction will be faster than the breath. Just contract that area like this. Five, out.

Start contracting. Five, in. Four, out.

Three, out. Three, in. Two, out.

Two, in. One, out. Relax.

Take a long in-breath out-breath. Now please watch Nipo. I'm just going to show you.

This is a Tibetan pose called Gac Ching Sung. It means two small drops. And there's many ways to do it.

Sometimes you do it from standing. And you go into a full lotus and you drop. That's crazy.

I don't recommend it. But he's going to do the easy version for you. For your beginner student, right?

Lean forward and sit back like that. And then you just have to make sure that you're leaning forward a little bit. So he'll do three and pause for a breath.

And then three and pause for a breath. Then you pause for a breath. Yeah, and don't hit your sit bones.

You're trying to hit the muladara, right? Not the sit bones. And then later your kids can do a full.

OK? But not from the beginning. So this is better.

Maybe it's more effective. So you're trying to hit the muladara. What are we doing?

What's the fourth muladara? Distributing. OK?

Distributing the prana. OK, so do three daptums. On your own.

Then kotsura vinyasa. This is a regular old sitting. We finished four asanas for the muladara.

Now we want four asanas for the swadishtana. OK, say it. And that's also a kasha.

Because I felt before, swadishtana. Swadishtana. Swadishtana.

And I'll tell you what it means tomorrow. There's a special practice. That's why it's Dakjin Latin today.

Anyway, what do we have to do first, I told you, right? Do some kind of twist. That just affects the same time.

Not a lower back, not a heart trance. So lay down. Left sole of the foot to your thigh.

Right hand to the left knee. Left hand to the sky. And then open like a book.

Go into a side kick. Put your thumb in front of your butt. Four, five, five.

Five, four. Try to straighten your arm if you're not too, if you're not being fresh enough. Try to get all five fingernails on the floor.

All five fingernails on the floor. Arms straight, elbows straight, if you can. Five.

Four out. Three out. Three in.

Two out. Two in. One out.

One in. Please reverse. Other side.

Left hand to right knee. Hold for five. Five in.

Four out. Three out. Two out.

One out. Straighten your right leg. And then come up just again.

We've finished untwisting the slavish tunnel. What's next? Yeah, stretch is what is next.

What would be a good pose? Passion walking, that's next. Yeah, OK?

So we'll go into passion walking, that's next. I'd like you to go down halfway first, OK? Go down halfway.

Hold for a chance, OK? Try to breathe out the back of your elbow. Try to breathe out the back of your elbow.

I told somebody, they asked me where it is. I said it's at the top of the crack. We had a big fight about it.

Breathe out, four. In, four. Three out.

Three in. Two out. You're breathing through your chakras.

Breathe in. Breathe out and release down into Paschimondasana. Paschi, all A's in Sanskrit come into E in English.

All A's of Sanskrit come into E in English, so it becomes Paschi. And then P's change to B's change to V's change to W's, which becomes West. The word West comes from Tana means to stretch.

Can you read the English as tenuous or tendon? Three out. Two out.

Two in. Come to sitting. We finished untwisting.

We finished stretching Swadhishthana. What are we going to do next for Swadhishthana? Yeah, gather the prana in, bring the prana in.

So, bend your knees, soles flat on the floor. Bend your knees, soles flat on the floor. And then come up into Navasana.

If you can't, you know, your client is going to leave their knees bent, okay? I hope. Breathe five.

Breathe out, four. Breathe in, four. Out, three.

Three in. One in. Release to the floor.

I need to bow. Can I borrow some children in that room? There's a very beautiful theme.

I mean, right? The pinga and the eda come down further than the central cello, right? They come down to the side of your nose, right?

Two back-backs, okay? And then they twist at the forehead, right? That's why when people get upset or angry, what?

They have this thing here. Yeah, you have a good one. When you feel strange or you feel upset or, you know, that's why you have this, okay?

Because the nadas got tighter here. So people have these lines there, right? You see people who are upset or they're angry, they get these lines here, right?

So what we want to do, if you want to release the pressure on the termination points of the pinga, you want to release the pressure where these two channels are stopped, right? At the end of these two channels. If you want to release the pressure, you have to lift the two sides of the mouth, okay?

Seriously. That's why people smile, okay? That's why people smile.

It's a channel thing. Everything's a channel thing. You'll find out later.

Everything's a channel thing. People smile because these two channels have released and they feel relaxed and they smile. Then when they're mad about it, they're stretching these two, really.

So it's very important. If your goal is to release the granthis, the knots, right? If that's your goal, then how should your face be during nadasana?

Like Virgin Mary. All right? It should be a smile, really.

And then the prana can flow. If your face is, if you have this thing, and you're a block, you're just tightening it in, okay? You're tightening the prana.

Okay, what's next? Lie down on your back. I'm just going to do a dominantial racket pose because your client will like it.

Bend your knees. Feet flat on the ground. Now, don't move the position of your feet, okay?

And then bend both knees to the left on an exhale. Up on an inhale. To the right on an exhale.

Up on an inhale. To the left on an exhale. Up on an inhale.

To the right on a, to the left on an exhale. Up on an inhale. To the right on an exhale.

Come to sitting and, you know, cross your legs and then do a vinyasa. Come into a vinyasa. Come into down dog and hold.

That was for distributing the drasaka, swadhisthana. We finished the swadhisthana chakra. What's the next chakra?

Manipura.

[Говорящий 2]
Manipura.

[Говорящий 1]
That's your navel, right? Next chakra is the navel. Come into, bring your left foot forward, left knee to the ground.

Like, what do you call this one? Right knee to the ground. Don't be in a line.

Not like that. This should be perpendicular. Then right arm to the sky.

And your client probably wants to do a namaste, twist to the left. I don't think they want to do that. Your gaze should be up a little bit.

It's easier. Hold for five. Four.

Three. Two. Come to uttanasana by bringing up your right leg and bending down into uttanasana.

Hold it. Breathe through your manipura chakra. We call it mana chakra.

Breathe through the back of your spine, behind your navel. Breathe in and out through your back. Breathe out five.

Breathe out four. Breathe out three. Breathe out two.

Breathe out one. Breathe out. Then come down with your left knee on the floor.

Left arm to the sky. And twist to the other side. Five.

Four. Three. Two.

Release. We're going to go, we don't have time, so we're going to go straight to the heart chakra. Extend both legs on the floor.

Do not push to the outside of your right knee. It's just the Adho Matsya dasana. But move your hand up and spread your fingers.

Okay? Look over your left shoulder. This is for the anahata chakra, heart chakra.

We are just doing a twist, untwist for the anahata. Hold for five. Smile.

Four. It'll be easier. Three.

Smile. Smile, please smile. One.

Do a reverse twist. Just to loosen it. And then switch to the other side.

Hold for five. Four. Three.

Two. One. Release and come to center.

Extend your feet. We don't have time to do all asanas today, but we'll be spending more time on one chakra than the other chakras. Why?

And which one? The other. Who's pointing to the front of them?

Heart chakra. Why? Yeah, it's three knots.

It's three knots. By the way, if you can release a little bit the heart chakra, you get intense feelings of love for all people, for all beings. If you can release that one a little bit, you will get intense feelings of love.

Normally, the knots only release twice in a human being's life by nature. Automatically, the knots release only twice in a person's life. One is when they die.

Then the knots release blood, urine, feces, nasal fluid. They all come out automatically. They are released automatically.

That's one time in a person's life everyone opens their chakras. The other time is when you're having sex. And at the moment of climax, when the fluids are released, for a second, the chakras are open.

Then they tighten up worse. So it's not a very good question. I mean, it's fun, but it doesn't release them properly.

A yogi who releases those knots is feeling that kind of pleasure all the time. When you release it, you'll be feeling that kind of pleasure all the time, mixed with a true concern for other people, a true compassion for other people. So that thing of Valentine's Day using a heart, that's a good idea.

That's correct. It's actually correct. I think somehow it came from that.

So we need to do some opening at the Vishuddha chakra, which we call the Sambhoga chakra. What would be a good pose? Just if you had to choose one pose to open the Vishuddha, what would you do?

[Говорящий 2]
Shoulder stance.

[Говорящий 1]
Yeah, shoulder stance. So please come into a shoulder stance. We'll just hold for like 15 breaths.

Is that what you're planning? Hold for 5, 15. Come down and stand on your mat.

Roll to your left side and come into child's pose. It's very important to end a Liguma series, to end a chakra series, you should end with some kind of pressure on the top of the head at the Sahasrara chakra. What would be a good pose to untwist the top of your head?

What would be a good pose? I mean, there's not a lot of choices, actually. What pose?

Headstand. Yeah, headstand. So Nibo's going to demonstrate.

You guys can sit up and do the stand. He's going to demonstrate an option for your client, because your client who just came from one of those offices is not going to go into a headstand. This is fine.

The idea is just put some pressure at the Sahasrara chakra, which would release the twist. So any pose that can get some pressure. If they can step up a little bit, if they can learn to step closer, then that's good for them.

But for you guys, I want you to feel what it's like that the chakras have been opened one by one. Sorry. Then I'd like you to come up into a headstand.

If you have a headstand. If you don't, you can do it with Nibo. If you need help, raise your hand and somebody will come help.

So this is the one guy over here who calls the king of the world. Let's stay for, I'd like 25 reps, okay? And then I'd like you to do 100 reps.

If you feel any pain or discomfort, then come down. Smile. At least grin, okay?

Try to breathe out the top of your head. Please come down slowly. Now keep your head down.

Keep your head down and go into child's pose. Don't sit up. Keep your head down and go into child's pose.

And then come over into Shavasana, please. We're going to be doing a little massage on your head and feet. If you don't want to be conscious, shake your head.

Please start to move your fingers and your toes. Turn your head from side to side, gently. Roll onto your left side.

And please come up into sitting. And then we'll do... This Aum is an offering to the teachers who kept this alive for 1,000 years, yeah?

The lineage has never broken. No one has broken it for 1,000 years. So you are the next person in life, okay?

Then I'll teach you tomorrow when we do a prayer to the teachers. We know all the teachers. We sing them every few weeks.

We sing the teachers' names. So you shouldn't be the one in 1,000 years who broke it, okay? All right, we'll do one more together.

Breathe out. Breathe in. Thank you.

Namaste. Tomorrow we start. I heard some torture tomorrow.

8 a.m. It's going to be hard to be on time. But don't be there, okay? Because when you come in late...

I'm about to explain to people how to become an angel of light. And then you come in late and they all look around like that. And then they all miss it, okay?

So please be on time, 8 o'clock tomorrow. And we'll continue with a lot of the ideas. We'll learn the Vajra Mantra, the meditation for the chakras.

And then we'll learn about... Singapore people work fast enough. Taipei people work fast enough.

We'll see how you guys learn. But we can do the Vajra Kosha, right? All right, see you tomorrow, okay?

Thank you.