Подготовка учителей по серии йоги Леди Нигумы (2010, Сингапур), занятие 4

[Говорящий 1]
Breathe in, hands up, Tadasana. And Dotto Tadasana with a cross on the back. Hands down, left foot back, lunge.

Left knee on the floor, stretch. Plank. Knees just at chin.

Cobra. Sorry, left leg outside between hands. Right leg up, Uttanasana.

Last hand on the other back. Hands up in Tadasana. And in one ski move, Uttanasana.

Right leg back. Left leg back. Plank.

Knees just at chin. Cobra. Right leg forward.

Left leg forward. Hands to Namaste. Breathe in.

Breathe out. Tadasana. Uttanasana with a cross.

Left leg back. Right leg back. Plank.

Knees just at chin. Plank. Left leg up, sorry.

Right leg out to meet it. Uttanasana on the top. Tadasana.

Then deep move, one ski move. Hands down, right leg back. Stretch.

Knee on the floor. Left leg back. Plank.

Knees just at chin. Cobra. Down dog.

Left leg forward. Namaste. Just do one more.

Breathe in. Hands down. Inhale Tadasana.

Exhale Uttanasana with a cross. Hands down. Left leg back.

Right leg back. Plank. Knees just at chin.

Down dog. Right leg forward. Left leg forward.

Uttanasana with a cross. Tadasana on the top. Then keep moving.

Right leg back. Left leg back. Plank.

Knees just at chin. Cobra. Down dog.

Right leg forward. Left leg to me. Uttanasana with a cross.

Tadasana. Hands to you. Namaste.

Come down to sitting. Legs in front of you. Left leg forward.

Right heel into your Uttanasana. We're going to skip the hands. We're going to do half poses, okay?

So, come down into a full Jodhpursasana on your left leg. And breathe through your Muladhara. Don't breathe through your nose.

Pretend you're breathing through your Muladhara. Breathe out, five. Breathe in, five.

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

Breathe out, two. Breathe out, one. Come up to sitting.

Switch legs. Left heel into Muladhara. And come down over your right leg into Jodhpursasana.

Breathe out, five. Breathe in, five. Breathe out, four.

Breathe in, four. Breathe out, three. Breathe in, two.

Breathe out, two. Breathe in, two. Breathe out, one.

Come to sitting. Madadhanasana. We just did what chakra?

Muladhara. What did we do to the Muladhara? We put pressure which is untwisting, untwisting.

Now we're doing what? Stretching. Okay, so we'll do five breaths.

Just straight over your feet if you can. Breathe out, five. Breathe in, five.

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

Breathe in, two. Breathe out, two. Breathe in, one.

Come down over your feet. If you can, touch your head. Five.

Breathe in, five. Breathe out, four. Breathe in, four.

Breathe out, three. Come up to sitting. Change your legs to just a comfortable cross.

And then we'll do what? We have to gather in front of it, right? Gather in front.

Which is how we do it? Attractions. Attractions, okay.

Between the foot and the feet, okay? Alright. So, breathe regularly.

And do contractions. Tense and release, tense and release, tense and release. Gap ching soon.

We have to distribute the product. Gap ching soon. Today's going to be gap ching soon.

One, two, three. Breathe in, breathe out. Three more.

Not on your sit bones. On your... Do three sets, okay?

On your own feet. Three sets. Jump through the sitting.

Lie down on your back. Left foot to right thigh. Bend your left leg.

Left foot to right thigh. Right hand to your left knee. Left...

I'm sorry, right hand to your left knee. Left hand to the sky. And then open like a book.

Open at the same time. If you can, put all your fingernails on the floor. Okay.

Three. Two. One.

Reverse sides. Five. Three.

Two. And then straighten both your legs. Come up to sitting.

We just finished untwisting the Swadhishthana chakra. Now we have to... Stretch the Swadhishthana chakra.

That's a good way. So she won't know. So come down into Pashti and we'll do it.

We won't do the chakra breathing. If you can, imagine that you are breathing out of the top of your tailbone. You are breathing in and out of the top of your tailbone.

Breathe out five. Breathe out four. Breathe in four.

Breathe out three. Breathe in three. Breathe out two.

Breathe in two. Breathe out one. Come to sitting.

Bend both of your legs so that they are on the floor. Extend your arms. Stretch your fingers.

And then come into Narasana. If you can, straighten your legs. If you can't, just come up with your bendings.

Hold for five. Four. Stretch your fingers.

Three. Smile. Smile, Kelly.

[Говорящий 2]
Two.

[Говорящий 1]
Lie down on your back. Bend both of your knees. Feet flat on the floor.

Bend both of your knees. Feet flat on the floor. Exhale.

Turn both knees to the left, but don't move your feet. Both knees to the left without moving your feet. Exhale to the left.

Inhale to the front. Exhale to the right. Inhale up.

Exhale to the left. Exhale to the right. Inhale up.

Exhale to the left. Inhale up. Exhale to the right.

Inhale up. Vinyasana. Sit up and do Vinyasana.

And come into Dandasana. Hold for three breaths. Three.

We finish the Svadhisthana Chakra. We're ready to go on to the Manipura. Bring your left and right knee to the floor.

Thigh perpendicular. Don't go into a lunge. Not like this.

It should be perfectly perpendicular. Both legs perpendicular. That way we'll target the sky.

And then twist over your left knee. Namaste. Hold for five.

Smile. Three. Two.

One. Right foot forward into Vrindasana. So we do the stretching at the same time.

Five.

[Говорящий 2]
Three. Two.

[Говорящий 1]
Left knee to the floor. Raise your left arm. Twist over your right knee.

Namaste. Breathe out four. Breathe in four.

Breathe out three. Breathe in three. Breathe out two.

Breathe in two. Breathe in one. Bring your left leg forward into Ujjanasana.

Do another Ujjanasana. Stretch again. Stretching the Manipura chakra.

Breathe out five. Four. Three.

[Говорящий 2]
Two.

[Говорящий 1]
Up to standing. And then sit down with an easy Sukhasana. Sit down in an easy cross-leg.

Chin Mudra. On your knees. Without tightening your...

Iddha and Pingla. What's that mean? No frowning.

Smiling, smiling, smiling. We're going to do Kapalabhata. In like 10 or 15 minutes.

Breathe in. Start Kapalabhata. Start taking a deep breath out.

Deep breath in. We finish Manipura. We're doing the...

Extend both your legs. On the floor. Sitting.

Bend your left knee. Put the foot outside your right knee. I won't do a much interestment to the back, okay?

Raise your right arm. And twist to the left. Keep your arm extended like this in the hands.

And fingers like stretched. All for 5. 4.

3. Smile. This row has good smiles.

That row has a lot of smiles. 2. 1.

Counter-twist to the other side. Just a short counter-twist. And extend both your legs.

Right foot to the outside of your left knee. Left hand to the sky. And coming across your left side with your right hand.

Smile. 5.

[Говорящий 2]
4. 3. 2.

[Говорящий 1]
Counter-twist to the other side. And then a Vinyasa into Ganga. And hold Ganga.

Hold Ganga. So we're working at the heart chakra. The heart chakra needs more work because there are 3 dots around the heart chakra.

So we'll be doing more pauses for the heart chakra. Left foot forward between your hands. Right foot forward immediately.

And come up to standing. Namaste at your chest. Clasp your hands.

Clasp your hands. Raise to the sky. Bend to your left.

Sorry, bend to your right. So we are stretching which Nadi now? Nida.

We are stretching Nida. Prana will flow easily into the Nida. At the heart, which is the most important place.

Very important to tuck your tailbone here. Straighten your elbows. Hands up to center.

Change the clasp. And then bend to the right. Sorry, the other right.

Bend to the left. We are stretching which Nadi? I think it's a dumb pose that doesn't look so good, but it's really good for opening the heart.

Tuck your tailbone. Come up to standing. Lower your arms.

And then out with your right foot. Point your right foot towards the back wall. Left hand to the sky.

Shorten your stance. It's not a Trikonasana stance. It's not a normal Trikonasana stance.

It's a little bit shorter. This is a different kind of Trikonasana that they do in the older ones. Make contact between your left ear and your left bicep.

Make contact between your ear and your left arm. Now go over into Trikonasana, but don't lose the contact. You won't be able to go very far.

You must touch your ear. This much touch. Don't lose the contact.

So you can't go so far. Don't worry about it. You are stretching which Nadi?

This is making you less Starbucks-y. Smile. Look at the ceiling.

Palm to the ground. Four. Smile.

Three. I'm going to tickle you. Two.

One. Come up to standing. Shift your left foot to the front.

Right arm up. Make contact between your arm and your ear. Make contact.

Don't lose the contact. This is a better stretch for your side channels. Give me a laugh.

This is making you less upset when you don't get your Starbucks. Five. Four.

[Говорящий 2]
Three.

[Говорящий 1]
Two. One. Straighten.

Step to the front of your mat. Come down into a squat. And then down your mat.

And up into a half shoulder step. Other knee. Half shoulder step.

Some people say, Geshe-la, I feel better if I bring my legs almost down into Halasana. Some people say that. Some people say I like my legs straight up.

Some people say I like my legs halfway. It doesn't matter which way you do it, but I want you to feel pressure behind your heart. Not on your neck.

Not on your shoulders. The pressure should be behind your heart. You are pressing your Anahata Chakra into the ground.

The pressure should be behind your heart. Some people like to bring their legs almost all the way down into Halasana. It doesn't matter.

You can experiment either way. But the pressure should not be at your Vishuddha Chakra. The pressure should be at your Anahata Chakra.

You should feel contact and pressure behind your heart. This is the most important place of all. This is where the biggest knot is.

This is the one that will make your clients most calm. And make them smart. Okay, hold for 10.

8. 7. 6.

3. 2. 1.

Come down slowly. Sit up, feel Vinyasa. And come into Down Dog.

Forward into Plank. And lower all the way to the ground. Hands by your side.

Arms up. And come into Shalabhasana. Place your head, your chest, and your legs.

And your hands. Hold for 5. If you want to be fancy, clasp your hands.

4. 3. 2.

1. Come down and pillow your head. Make a pillow for your head with your hands.

This is the most important pose for your beginning clients. If you do this pose, they will come back. It makes them feel so happy.

The most important job for you, teaching this series to new people, is they should come back. If they don't come back, it doesn't matter what you do. They will come back if it's pleasant for them.

Dandasana. Grab your ankles. Come up in Dandasana.

Try to spread your shoulder blades. Bring your shoulder blades together. Spread your chest.

If you are a Dandasana yogi, you can take your spine down to your heart. You can be a yoga friend here. 3.

Smile. 2. Smile.

1. Release. Pillow your head with your hands.

Look to the right. Stretch your left arm straight out, away from your head. Turn over on your left side.

Come to your back, on your mat. We will do 5 horse rolls at your own speed. You can watch steady if you are not sure what it is.

Please come all the way back and all the way forward. Exhale all the way back, and then all the way forward. It's almost like a halasana when you are going back.

5 horse rolls. Exhale, coming towards your head. Inhale, coming out towards your feet.

After 5 horse rolls, come down on your back, legs out flat. We finished Anahata Chapaka. We did a nice twist.

We did some stretching forward and backwards. We did some gathering. And now we just did the distribution, right?

So, the next step is Vishuddha Chakra. We are going to work on your neck. We will do the one best pose for Vishuddha Chakra, which is shoulder stand.

So please come up into a shoulder stand. What I would like you to do here is focus on your Ajna Chakra a little bit. So you focus between your eyes and then a little bit higher.

Ajna Chakra. Close your eyes. Focus your mind inside of your head and not at the edge.

Go into your head about an inch in your forehead. Keep your mind there. Hold your mind there.

This will help to open the Ajna Chakra. You can turn your eyes up a little bit towards the top of your head. Don't open your eyes.

Turn your eyes up towards the top of your head. It will help. Come down slowly into Hamasana and then roll out to lying on your back.

Extend your left arm over your head and turn over on your belly. Turn over to your left. Turn over onto your belly.

Come into child's pose. We finished all the lower chakras. We did the Muladhara.

We did untwisting, stretching, bringing in the Prana, distributing the Prana. Then we moved on to Swadhisthana. Then we did Manipura.

Then we did Anapatra. We just finished the Shudra with the shoulder stand. Now we will be doing the last chakra, Sarasvara.

We are working on the last chakra, Sarasvara. If you have a headstand and it is comfortable for you, please come into a headstand. If you don't have a headstand, do what Teddy is going to show you.

Just halfway up. This puts pressure on the Sarasvara Chakra. I am going to hold you guys for 25 breaths.

If you feel any discomfort, just shake your head. If you don't feel comfortable, come down into Child's Pose. We will hold for 25.

Just come down slowly, gracefully, and stay in Child's Pose. Don't raise your head. Keep your head down, come into Child's Pose.

We will be giving you a little massage. If you don't feel comfortable, just shake your head. Please start to move your toes and fingers.

Turn your head from side to side. Slowly come up to sitting. We will do one more.

For all the people in Hong Kong, we are in. Thank you for coming. A couple of things.

I am going to hand out some certificates. This is level 1, level 2 of the Guru is to address the emotions. She made certain asanas for each emotion.

If you are having trouble with your anger, it has been to do a lot of Anahata twists. If you are jealous of somebody at your work, you should do a lot of Jatara, a lot of twists. I really like that.

She has a different system. We will try to come back and do that later. Colin asked me to come and teach Yoga Sutra to you, which is very beautiful.

If you learn it well, you will be a much better yoga teacher, a complete yoga teacher. We will work on that. I would like to see something free for people who are working people.

A place where they can come and do something free asanas before work and not be so stressed out. If you would like to help with that, talk to Christina, or Teddy, or Eric. Talk to those guys.

Tim, these people can help you. If you are interested in the ideas that we talk about, they can teach you. They are having programs.

We will send something to your email. We will tell you they are teaching such and such about seeds, for example, or they are teaching about something, you can come. The training in our place takes 14 years, so you can come.

So I would like to have you start. Thank you for coming. Dale?

Dale? She is not here. Can I get your name?

Maurice? Yeah, Dale. Michael McGammon?

Shiva? Kirish? Serene?

Serena? Serena? I am sorry.

No one speaks. Oh, I am sorry. Milgram.

Lawrence Campano. He tricked me. I heard him play music.

I said, oh my God, it is so beautiful. I need the CD. Then I got the CD and the song wasn't right.

Claudia? I am not here. Daniel Munz?

Yes. Your name? Einstein.

Where is Dale? Dale? Dale.

He is not here. Not here? Samantha Chan?

Yes. Another Samantha Chan. You don't get to.

Helen Yu? Yes. Chanyu Nargis?

Yes. Jane Wong? Anurish Shukla?

Ocean Young? Ocean Young. Jorgen Linde-Franses?

No. Rupert Thurman? No.

Shelly Jackson? She is not here. Vela Vismas?

No. Sun Ra? Margie Dow?

Wendy Will?

[Говорящий 2]
Wendy.

[Говорящий 1]
Emma Chan? Natalie? Michael Lau?

Sean Gill? He left for principle. Okay.

In Tibet they say the old woman's teeth, some are missing. Chris Poon? Jorgen?

Tim? Tim? Vicky Chow?

Anybody not here? Please talk to... And then please leave me...

Somebody asked me about books that I have. And we have about 10,000 free pages of material online in English. And courses online that are free if you'd like to do it.

And if you'd like more information about that I will e-mail it to you. But please make sure... Do we have an e-mail?

[Говорящий 2]
We passed around the notebook and asked everyone to put down an e-mail to start the class.

[Говорящий 1]
If you haven't, please... Isn't there a new address? It's right there.

I want to get you something out of Hong Kong. So maybe... If you stay at the door and people can take your e-mail.

And then there's a talk tonight. I don't know where, but...

[Говорящий 2]
Yeah, if you're interested you can come and talk to me.

[Говорящий 1]
Okay, there's a talk tonight that I'm giving in Hong Kong when we leave tomorrow. So if you're interested... It's a little bit tough, okay?

It's a little bit... It's a little bit challenging talk, okay? It's really for the older students, but if you want to come for fun and get ahead, you're welcome to come.

So thank you very much for coming and we'll see you again. Maybe we try to do yoga sutra together.

[Говорящий 2]
We should. If we want Geshe-la to come and do yoga sutra, let's all ask him.

[Говорящий 1]
Please come teach yoga sutra. Thank you very much for coming. I know you're busy and I'm guessing you're getting the pay for this, but thank you very much, teacher.

You're the future of yoga in Asia, right? It's pure yoga. Really, I believe that in Taipei, Singapore, here, you are the future of yoga.

You can help millions of people from here, you know? You are special people. Like I said at the beginning, you are special people.

So I'm very happy to meet you and to learn more with Geshe-la. We can learn yoga sutra together and many things. Thank you for coming.

Bye-bye.