YOGA TEACHER TRAINING MANUAL

200-HOUR TRAINING
The material contained in this manual, and any other handouts or resources used in the KYTT
Basic Certification program, are the property of KSY.
Other than the following exceptions, no part of this manual may be reproduced without written
permission. Certified Kripalu Yoga teachers are granted permission to reproduce and distribute
limited copies of the posture sheets to their in-class students as free handouts. Any pages so used
must include the copyright at the bottom of the page and the following, placed conspicuously on
the handout, as follows:
Reprinted with the permission of Kripalu Center for Yoga & Health, P.O. Box 309, Stockbridge,
MA 01262, USA. kripalu.org.
Notice ©2014 Kripalu Schools of Yoga and Ayurveda. All rights reserved.
Inquiries should be directed to the Kripalu Schools of Yoga and Ayurveda at [email protected].
 overview
Kripalu Yoga Teacher Training Manual 200-Hour Training

part 1 agreements
self-care

part 2 yoga philosophy

anatomy, physiology, and kinesiology
benefits of yoga

kripalu yoga
teaching methodology
warm ups

part 3 asana
safe hands-on assists
teaching pranayama
teaching meditation
guiding relaxation

part 4 practice teaching

student journal of assessments

© 2014 Kripalu Schools of Yoga and Ayurveda. All rights reserved.

content
Kripalu Yoga Teacher Training Manual 200-Hour Training

part 1
1.1  an integrative approach 1.9  kripalu yoga teacher-in-training
1.2  kripalu school of yoga and ayurveda 200-hour criteria for certification
1.3  student-teacher mantra 1.13  kripalu yoga teacher’s ethics agreement
1.4  the learning environment 1.15  kripalu yoga teacher-in-training
responsibility agreement
1.7  kripalu yoga teacher-in-training
responsibility agreement 1.17  kripalu yoga teacher-in-training
200-hour criteria for certification
1.21  kripalu yoga teacher’s ethics agreement

self-care
2.1  the kripalu approach 2.10  conscious communication
2.2  receiving care while you are here 2.11  step one: “I” statement to awaken
2.3  the kripalu approach awareness and creative force
2.3  ayurveda: aligning with natural rhythms 2.13  step two: co-listening
2.10  the kripalu approach 2.14  step three: reflective listening
2.15  step four: empowering feedback

part 2
yoga philosophy
3.3  classical yoga 3.11  the koshas
3.3  teachings on consciousness 3.12  the koshas
3.4  patanjali’s eight-limbed path 3.13  the kripalu philosophy family tree
3.5  five yamas 3.14  the kripalu lineage
3.7  five niyamas 3.14  lakulisha
3.9  the eight limbs embodied 3.20  three stages of kripalu yoga
3.10  the kosha-based kripalu method

anatomy, physiology, and kinesiology

4.2  skeleton—anterior view 4.6  joints and ligaments
4.3  skeleton—posterior view 4.7  superficial muscle layer—anterior view
4.4  skeleton—lateral view 4.8  superficial muscle layer—posterior view
4.5  details of pelvis 4.9  superficial muscle layer—lateral view
4.5  details of hip joint 4.10  intermediate muscle layer— anterior view

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Kripalu Yoga Teacher Training Manual 200-Hour Training

4.11  intermediate muscle layer—posterior view 4.17  the spine

4.12  deep muscle layer—anterior view 4.22  yoga and the body systems
4.13  deep muscle layer—posterior view

benefits of yoga
5.2  speaking about the traditional benefits 5.4  evidence-based yoga for special
of yoga populations
5.3  speaking about the modern science 5.5  working with a student with a medical
benefits of yoga condition
5.4  speaking about the benefits of yoga 5.8  references

part 3
kripalu yoga
6.3  kripalu yoga stages 6.12  tools for all three stages
6.4  kripalu yoga stages 6.13  tools for all three stages
6.5  kripalu yoga tool bag 6.14  tools for all three stages
6.7  stage one tools 6.15  tools for all three stages
6.9  stage two tools 6.16  a model of transformation
6.10  stage three tools 6.17  b.r.f.w.a
6.11  tools for all three stages

kripalu yoga
7.1  teaching philosophy 7.14  teaching and guiding a new posture to
7.3  teaching methodology beginners
7.3  creating the context for learning 7.15  e.s.r.i.t
7.8  developing awareness 7.16  class design and sequencing the planning
process
7.11  awareness of support
7.18  the art of sequencing

© 2014 Kripalu Schools of Yoga and Ayurveda. All rights reserved.

content
Kripalu Yoga Teacher Training Manual 200-Hour Training
7.20  lesson planning form

warm-ups
8.4  head lift and tilt 8.22  thread the needle
8.5  head side-to-side 8.23  table twist
8.6  upper back cat and dog 8.24  parighasana
8.8  dolphin dives 8.25  cross-crawl
8.9  extended seated side stretch 8.26  hips side-to-side
8.10  extended seated side stretch 8.27  hip circles
8.11  seated twist 8.28  hamstring stretch
8.12  side stretch arm circles 8.29  runner’s lunge
8.13  sun breaths 8.30  arm circles
8.14  torso cat and dog 8.31  side-to-side extended arms
8.15  torso circles 8.32  lunge arm circles
8.16  hip openers 8.33  pelvic tilt
8.17  hip openers with twist 8.34  sun salutation
8.18  modified table 8.36  child
8.19  table cat/dog 8.38  plank
8.20  table cat and dog circles 8.40  four-limbed staff
8.21  puppy pose 8.42  upward-facing dog

asana
9.1  asana 9.43  bridge
9.2  general guidance 9.51  cobra
9.6  benefits, precautions, and 9.59  downward-facing dog
contraindications 9.67  eagle
9.8  leading the new posture 9.75  fish
9.8  use of language 9.83  gate
9.10  simple, clear, and effective posture cues 9.91  half moon
9.12  questions and clarifications 9.99  half shoulderstand
9.13  leading stage one 9.107  head to knee
9.15  action words for guiding postures 9.115  knee-down twist
9.16  yoga posture sheets 9.123  mountain
9.17  checklist 9.131  pigeon
9.17  core asana set 9.139  posterior stretch
9.19  boat 9.147  seated spinal twist
9.27  bound angle 9.155  side warrior
9.35  bow 9.163  standing squat

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Kripalu Yoga Teacher Training Manual 200-Hour Training
9.171  standing wide angle 9.195  triangle
9.179  symbol of yoga 9.203  upward boat
9.187  tree 9.211  warrior

safe hands-on assists

10.1  assisting 10.5  various press points
10.3  types of safe assists 10.8  press points: front
10.4  press points overview 10.9  press points: back
10.4  awareness through alignment

teaching pranayama
11.1  pranayama: yogic breathing 11.4  teaching basic pranayama
11.3  using pranayama in a beginner-level 11.5  chapter learning outcomes
yoga class 11.6  basic pranayama techniques

teaching meditation
12.1  meditation practice 12.11  developmental sequence for concentration
12.4  seated postures meditation
12.6  centering a group 12.12  awareness meditation
12.8  chanting om 12.13  meditation as doing nothing
12.9  centering intentions 12.13  meditation on the third eye, ajna chakra
12.10  concentration meditation 12.14  slow-motion prana
12.15  teaching tips for kripalu meditation

guiding relaxation
13.1  the purpose of relaxation 13.5  corpse
13.1  types of relaxation 13.6  corpse
13.2  teaching methodology contraction 13.9  relaxation options
and release

part 4
review

© 2014 Kripalu Schools of Yoga and Ayurveda. All rights reserved.

 agreements Kripalu Yoga Teacher Training Manual 200-Hour Training

an integrative approach
Welcome to the Kripalu School of Yoga (KSY). The curriculum we have created draws inspiration
from ancient tradition, primarily the classical yoga of Patanjali, along with modern science, to
develop a profound understanding of yoga and its personal and universal impact. One of the
goals of the 200-Hour Kripalu Yoga Teacher Training is to kindle trust for the body’s intelligence,
encouraging a practice rooted in self-awareness and self-care. This approach steadies the mind,
invigorates the body, stimulates the heart, and cultivates self-observation without judgment—a
key principle of Kripalu Yoga.
KSY has been training Kripalu Yoga teachers for more than 40 years. While our curriculum
continues to evolve in service of our current global community, our school is inspired by dedicated
yoga explorers like you. Thank you for choosing our certification program.

Namaste.

Yoganand Michael Carroll

Dean, Kripalu School of Yoga

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kripalu school of
yoga and ayurveda
Administrative Contacts

Micah Mortali
Director, Kripalu Schools of Yoga and Ayurveda
[email protected]
Yoganand Michael Carroll
Dean, Kripalu School of Yoga
[email protected]
Randal Williams
KSYA Curriculum Manager
[email protected]
Susan Bernhardt
Program Coordinator
[email protected]
Mary Jane Lucey
Program Coordinator
[email protected]
Amber Wlodyka
Outreach and Membership Coordinator
[email protected]
Morgan Quigley
Admissions Coordinator
[email protected]

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student-teacher
mantra
Also known as the Prayer for Harmony, and Shanti Mantra

Sanskrit Transliteration
Om Saha na-va-vatu
Saha Nau Bhu-naktu
Saha viryam karav-va-vahai
Tejas-vi na-vadhi-tam astu
Ma vid-visha-vahai
Om shanti, shanti, shanti

Asato ma sada ga-maya

Tamaso ma jyotir ga-maya
Mrityor ma amritam ga-maya

Om shanti, shanti, shanti

English Translation
May we be protected together
May we be nourished together
May we work together with great vigor
May our study be enlightening
May no obstacle arise between us
Om peace, peace, peace

Lead us from the unreal to the real

Lead us from the darkness to the light
Lead us from death to immortality

Om peace, peace, peace

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the learning environment

The practice of yoga extends both on and off the mat. As a teacher, you are responsible for creating a
safe and sacred space for yourself and for your students.

Respect the Retreat Space

• Be respectful of each other.
• Keep the program room clean.
• Return props (blankets, blocks, cushions, BackJack® chairs, chairs, and straps) neatly to their
proper place.
• Dispose of used tissues, and place recyclables in appropriate bins.
• Take personal items with you after each session (except yoga mat).
• Return all dishes to the Dining Hall—do not leave them around the building.
• Beverages are allowed only in closed containers with a sealable lid.
• No food or coffee in the room.
• Place shoes on rack in hallway.
• Place your sacred items on the altar.

Role of a Student
• Attendance and participation at all sessions is mandatory for certification.
• Arrive early for all sessions to sign in and set up. Be ready to begin on time.
• Bring manual, anatomy book, journal, and mala beads to all sessions.
• Reading assignments may be given during the program. Please use these assignments to
enhance your learning.
• Wear your name tag at all times.
• Be attentive and alert in class. No side conversations.
• Say name first when speaking. Balance between not sharing and oversharing.
• Practice silence entering and leaving morning sadhana and evening sadhana.

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• Participate fully in every sadhana. Inform staff if you are not feeling well.
• There are no scheduled bathroom breaks during the program sessions. You are free to quietly
leave the program room as needed.
• Wear modest yoga attire to classes.
• Refrain from using scented products of any kind at Kripalu, out of respect for those with
sensitivities.
• The regular practice of yoga asana and the philosophical principles of yoga can be stimulat-
ing on many levels. Taking time for personal silence between class sessions and during meals
can help to integrate the experience.

Living and Learning in Community

• Co-listening and conscious communication techniques are built into the curriculum. Students
are encouraged to work with these methods in interactions with fellow students and staff
throughout the training.
• Practicing yoga and intimate community living may increase energy that can be mistaken for
romantic feelings. Romantic and/or sexual relationships have a tendency to be distracting.
Refrain from entering into a new romantic relationship during this program.
• There is time available in almost every session to speak relevant thoughts, questions, feelings,
and insights into the room. There may be time boundaries set by the session leader out of
respect for the overall process. Faculty, staff managers, and assistants are available outside of
class for one-on-one meetings.

General Kripalu Information and Guidelines

• The Dining Hall is open 24 hours a day for beverages, except during meal setup and cleanup.
• Sun Room (silent, computer-free), Meditation Room (silent), Silent Study Room, and the
cafe and lounge are open 24 hours a day and are available for laptop work and quiet
conversation.
• Whirlpool for women and sauna are open 5:00 am to 10:00 pm.
• Building-wide quiet hours run from 10:00 pm to 5:30 am. All exterior doors lock at 10:30 pm.
After this time, please use circle drive entrance.
• No cell phone calls except in phone booths and Luggage Room. Do not bring cell phone into
program room, even if it is off.
• Wi-fi access: Wireless Internet access is available in the Kripalu Cafe. Please do not use
computers in other areas.

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• Guest kitchen with refrigerator and microwave is located on the Fourth Floor. Please label and
date all items.
• In case of emergency, use any house phone to call the Front Desk, ext. 3165.

Dormitory—Shared Housing Etiquette

• Quiet hours are from 10:00 pm to 5:30 am. Overhead lights must be turned out by 9:30 pm.
Personal bed lights may be used until 10:00 pm.
• Close door softly when coming or going.
• No alarms set before 5:30 am. Do not use snooze button on alarm clock. If using cell phone
alarm, it must be set to alarm-only mode. No texting during quiet hours.
• Kripalu is a smoke- and flame-free environment. Per the State Fire Marshal, please do not
burn candles, incense, sage, or any other materials on Kripalu property.
• Keep your belongings confined to your assigned personal space (i.e., your bed, drawers, and
closet area). If you're staying in a dormitory or shared room, please do not spread out to
empty beds and/or storage spaces in your room, as they will likely be assigned to other Kripalu
guests or students during your stay.

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Reference Copy to Keep

kripalu yoga teacher-in-training

responsibility agreement
I understand that Kripalu Yoga Teacher Training is a physically and psychologically rigorous
residential immersion program. I am responsible for my experience in the Kripalu Yoga Teacher
Training and for my well-being while at Kripalu Center for Yoga & Health. I agree to support
Kripalu’s retreat environment and contribute to a safe, respectful, and positive experience for
everyone in-house during my stay.
I understand that the practice of yoga often produces non-ordinary states of awareness, and that
Kripalu program instructors and staff are not responsible for managing every student’s personal
needs. I understand that the 200-Hour Kripalu Yoga Teacher Training curriculum has been
designed to create the optimal yoga education for the majority of students, and each specific
experience may have content that differs from my beliefs. I understand that the study of yoga
involves exploring and discussing different belief systems. I agree to respect all the ideas and
practices that are presented as part of the 200-Hour Kripalu Yoga Teacher Training curriculum.
I understand that any ideas presented are not necessarily the view of Kripalu. I understand that
Kripalu is not requiring me to change my beliefs in any way in order to be certified as a 200-Hour
Kripalu Yoga teacher.
I understand that practicing yoga is often about exploring new boundaries and personal limita-
tions. I recognize that activities of this nature involve an element of physical, emotional, and
psychological risk. I understand that each person’s level of physical and psychological fitness is
different, and that some activities may not be appropriate for me given my individual capacities.
I accept the need to monitor my own participation in each activity, and each exercise within any
given activity, and that Kripalu is not responsible for any physical and psychological risk I choose
to take in my education, exploration, and inquiry.
Although my attendance is required in each session for me to become certified as a Kripalu Yoga
teacher, my participation is never required if I feel unsafe in any way. It is my responsibility to
honor my physical and psychological boundaries, and if I feel unsafe in any way, to stop participa-
tion in an experience and speak to a staff member.

Substance Use
The use or abuse of alcohol or other recreational drugs is prohibited during the training and is
not allowed on the premises. Violation of this policy at any time during the training will result in
dismissal from the program with no refunds.
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Kripalu Promotional Efforts

At times Kripalu takes photographs and makes audio and video recordings of guests to promote
the benefits of participating in its programs and activities. Whenever these activities are happen-
ing, I can tell Kripalu staff that I do not want to participate, or move to a place in the room that
is not being photographed or recorded. Otherwise I hereby consent to being the subject of any
photographs or audio/video recordings made during my stay by Kripalu staff, and grant permis-
sion for these to be published or posted in ways that promote Kripalu.

Social Media and Posting of Photographs and Videos

Kripalu recognizes that a portion of its guests wish to photograph or record aspects of their
program experience to post on social media sites such as Facebook and YouTube. In order to
protect the privacy of others, Kripalu requires that all guests agree not to post or publish any
photographs, video, or audio recordings of other individuals, or make use of the Kripalu name or
logo, without express permission. I understand that I am solely responsible and potentially liable
for any harm or damages caused by my online activity relating to Kripalu.

Release of Liability
After being informed of the above risks and responsibilities, I generally release Kripalu Center for
Yoga & Health, together with its instructors and other representatives, from all claims, causes of
action, medical expenses, and other costs related to my guest participation, whether they arise
while at Kripalu, or from my later use of information or instruction at home.

I will abide by the terms of this Kripalu Yoga Teacher-in-Training Responsibility Agreement because it
makes me aware of Kripalu’s policies and creates a legally binding general release of liability.

Signature: Date:

Name:
(please print)

Reference Copy to Keep

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Reference Copy to Keep

kripalu yoga teacher-in-

training 200-hour criteria for
certification
This program is intended to result in certification as a Kripalu Yoga teacher. Certified Kripalu
Yoga teachers must possess a certain level of emotional and mental stability, and the skills neces-
sary to safely and competently teach yoga. You will be evaluated on the criteria listed below.
Although the majority of students who attend complete this program and are certified, we reserve
the right to withhold certification from any student who fails to develop the necessary skills and
meet the criteria described below.
In the event that you do not make satisfactory progress, every attempt will be made to provide
input throughout the program about challenges that might be impeding your certification. If it
is determined that you have not successfully met the certification requirements, you will meet
with the teacher trainers, who will determine the appropriate steps needed for you to complete
certification. This process may include working with a certified Kripalu Yoga teacher or mentor at
additional expense. The specifics of any additional work required will be determined individually,
based on the needs of each student. In most cases, this process takes from three to six months,
but may take up to a year to complete. In the case of extended study and a pending certification,
the student and the teacher trainers will agree upon the terms of continued study and sign a
letter outlining the required steps and the timeline agreed upon with the teacher trainers and the
Director of the Kripalu Schools of Yoga and Ayurveda. Students who are unable to complete the
additional requirements within a year from the end date of the program must repeat the training
in order to be certified. Any student denied certification by the teacher trainers has the right to
seek the review of the Director of the Kripalu Schools of Yoga and Ayurveda, whose decision will
be final.
Kripalu Center for Yoga & Health reserves the right to ask any student enrolled in a yoga teacher
training program to leave the program if the School of Yoga determines that student is not a
good fit for the program. There are no refunds available if a student is asked to leave a training.

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Certification Requirements
Attendance
100 percent attendance is required. You are responsible for marking the attendance roster each
day. To be considered present, you must arrive on time and stay for the duration of the session, or
you must talk to training staff before leaving a session. The staff will note tardiness, and excessive
tardiness will result in not receiving certification. If you need to miss any session, you must speak
to a teacher-trainer prior to the session. You are responsible for making up hours and any course
material missed.

Active Class Participation

Being fully present and actively participating in the daily activities of class to the best of your
abilities is required. Actively participating enables you to process, apply, interact, and share
experiences as part of the educational process. The interactive components support the goal and
the educational objectives for learning to be an effective Kripalu Yoga teacher.

Teaching Competence and Proficiency

Students must demonstrate command of the skills necessary to safely and competently teach a
Kripalu Yoga class. Participation in all practice-teaching sessions is mandatory for certification.
During these sessions and throughout the training you must demonstrate the ability to teach
Kripalu Yoga using the methodology presented in the training as noted below:
• Demonstrate knowledge, embodiment, and modeling of postures, including modifications,
intuitive and evidence-based benefits, contraindications, and alignment principles.
• Demonstrate understanding and use of effective conscious communication skills.
• Demonstrate ability to lead basic pranayama, guided meditation, and relaxation.
• Demonstrate fundamental knowledge of basic anatomy and physiology—muscles, bones,
and systems.
• Demonstrate knowledge of Kripalu Yoga philosophy and methodology.

Maintain Safe Space for Teaching and Practicing Yoga

Students must have the ability to create a safe space for people to learn and practice yoga
through demonstrating the following abilities:
• Appropriately direct and manage attention toward oneself and others.
• Receive and integrate constructive feedback.

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• Show respect for other students, and for guests, time, and the experience.
• Articulate, describe, and embody the Kripalu Yoga Teacher's Ethics Agreement.
• Bring forth personal needs and concerns to appropriate staff in a timely manner.

Assessments
Students will be given a series of assessments designed to support integration of content. The
assignments include self-reflective based journaling, lesson reviews, and practice teaching
exercises. The successful completion of these assessments, as determined by the training staff, is
required for certification.

Take-Home Assignments (multi-session formats only)

Students attending the trainings that are multiple sessions, such as the 2x12, may be given assign-
ments to complete between segments. Students must satisfactorily complete and submit all
assignments and materials in order to receive certification.

Professional Behavior and Ethical Conduct

Professional behavior and ethical conduct create an environment that promotes a safe, high-
quality student experience and engenders a constructive learning environment. The following are
guidelines for professional behavior and ethical conduct:
• Maintain cleanliness and a neat appearance, and dress appropriately for class.
• Listen respectfully to students and teachers during group activities and personal sharing.
• Respect the cultural and religious differences of others.
• Remain truthful in verbal and written communications.
• Communicate differences in opinion and good-faith criticism respectfully, in the appropriate
forum.
• Be on time for class and meetings.
• Keep shared student information confidential.

Use of the Name “Kripalu”

The name “Kripalu” is a registered trademark of Kripalu Center for Yoga & Health. Kripalu has
the legal right and responsibility to control the use of the name Kripalu to ensure the integrity of
its teachings. Upon successfully completing the 200-hour course, students are granted a license
as a “Certified Kripalu Yoga Teacher,” and to use the term “Kripalu Yoga” to describe their yoga

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classes. In addition, certified teachers may refer to Kripalu as the source of their yoga training in
promotional pieces. For more information on the rights of certified yoga teachers to use the name
Kripalu, contact the Kripalu Professional Association.
Successful completion of the Kripalu Yoga Teacher Certification will be determined by the Kripalu
Schools of Yoga and Ayurveda, at its sole discretion, based on demonstrated command of the
skills necessary to teach a Kripalu Yoga class and meeting the requirements listed above. After
certification, any complaint about a Kripalu Yoga teacher’s unethical behavior will result in a
thorough investigation as deemed necessary by the Director of the Kripalu Schools of Yoga and
Ayurveda. Certified Kripalu Yoga teachers who are found to have violated the Kripalu School of
Yoga Code of Ethics may have their certification revoked or have other conditions placed upon
their legal ability to use the Kripalu name.
Students in the training program are required to adhere to the program guidelines as stated
above and in the Enrollment Agreement, the Kripalu Yoga Teachers-in-Training Responsibility
Agreement, and the Kripalu Yoga Teacher's Ethics Agreement. These requirements are designed
to create safety while maintaining a professional atmosphere. Failure to adhere could result in
denial of certification.
The Kripalu School of Yoga and Kripalu Center for Yoga & Health does not discriminate on the
basis of race, color, religion, national origin, gender, age, marital status, disability, or sexual
preference.

By signing below, I verify that I have read and understand the above certification criteria. I understand
that failure to adequately meet these criteria may result in not being granted certification after I have
commenced participation.

Signature: Date:

Name:
(please print)

Reference Copy to Keep

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Reference Copy to Keep

kripalu yoga teacher’s ethics

agreement
Kripalu Yoga teachers offer experiential yoga classes and programs. The nature of yoga
promotes physical and psychological growth through which profound transformation can
occur. As a yoga teacher, you must possess a high degree of emotional maturity and personal
integrity in order to serve and empower your students, as it is your responsibility to uphold
and foster a sacred, safe environment to allow transformation to happen.

As a Kripalu Yoga teacher, I agree to the following code of ethics:

• I agree to have a sincere commitment to provide the highest-quality care to those who
seek my professional services.
• I agree to represent my qualifications honestly and provide only the services I am quali-
fied and certified to perform. I agree to refrain from recommending treatment, diagnosing
a condition, or suggesting that a student disregard medical advice. I agree to acknowl-
edge the limitations and contraindications of yoga and refer students to the appropriate
health-care professionals.
• I agree to consistently maintain and improve my professional knowledge and compe-
tence, striving for professional excellence through regular assessment of personal and
professional strengths and weaknesses and through continued education and training.
• I agree that effective yoga teaching often involves some physical contact applied in an
atmosphere of safety. It is my responsibility as a teacher to create and maintain a safe
environment that engenders trust and mutual respect among students and teacher. I
agree to offer compassionate, competent, and safe touch to my students when assisting
them in yoga classes.
• I agree that an essential part of teaching Kripalu Yoga is the development and mainte-
nance of a professional teacher/student relationship. This includes establishing clear and
appropriate social and sexual boundaries.
• I agree to refrain, under all circumstances, from initiating or engaging in any sexual con-
duct, sexual activities, or sexualizing behavior involving a student, even if the student
attempts to sexualize the relationship.
• I agree to conduct my business and professional activities with honesty and integrity.
• I agree to refuse to unjustly discriminate against students.

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• I agree to avoid any interest, activity, or influence that might be in conflict with my obli-
gation as a teacher to act in the best interest of the students.
• I agree to respect students’ boundaries with regard to privacy, disclosure, emotional
expression, and beliefs.
• I agree and understand that all actions that breach the principles of this Kripalu Yoga
Teacher’s Ethics Agreement will be fairly investigated. I understand that if the situation
warrants, my certification as a Kripalu Yoga teacher may be revoked or restricted.

Signature: Date:

Name:
(please print)

Reference Copy to Keep

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kripalu yoga teacher-in-training

responsibility agreement
I understand that Kripalu Yoga Teacher Training is a physically and psychologically rigorous
residential immersion program. I am responsible for my experience in the Kripalu Yoga Teacher
Training and for my well-being while at Kripalu Center for Yoga & Health. I agree to support
Kripalu’s retreat environment and contribute to a safe, respectful, and positive experience for
everyone in-house during my stay.
I understand that the practice of yoga often produces non-ordinary states of awareness, and that
Kripalu program instructors and staff are not responsible for managing every student’s personal
needs. I understand that the 200-Hour Kripalu Yoga Teacher Training curriculum has been
designed to create the optimal yoga education for the majority of students, and each specific
experience may have content that differs from my beliefs. I understand that the study of yoga
involves exploring and discussing different belief systems. I agree to respect all the ideas and
practices that are presented as part of the 200-Hour Kripalu Yoga Teacher Training curriculum.
I understand that any ideas presented are not necessarily the view of Kripalu. I understand that
Kripalu is not requiring me to change my beliefs in any way in order to be certified as a 200-Hour
Kripalu Yoga teacher.
I understand that practicing yoga is often about exploring new boundaries and personal limita-
tions. I recognize that activities of this nature involve an element of physical, emotional, and
psychological risk. I understand that each person’s level of physical and psychological fitness is
different, and that some activities may not be appropriate for me given my individual capacities.
I accept the need to monitor my own participation in each activity, and each exercise within any
given activity, and that Kripalu is not responsible for any physical and psychological risk I choose
to take in my education, exploration, and inquiry.
Although my attendance is required in each session for me to become certified as a Kripalu Yoga
teacher, my participation is never required if I feel unsafe in any way. It is my responsibility to
honor my physical and psychological boundaries, and if I feel unsafe in any way, to stop participa-
tion in an experience and speak to a staff member.

Substance Use
The use or abuse of alcohol or other recreational drugs is prohibited during the training and is
not allowed on the premises. Violation of this policy at any time during the training will result in
dismissal from the program with no refunds.

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Kripalu Promotional Efforts

At times Kripalu takes photographs and makes audio and video recordings of guests to promote
the benefits of participating in its programs and activities. Whenever these activities are happen-
ing, I can tell Kripalu staff that I do not want to participate, or move to a place in the room that
is not being photographed or recorded. Otherwise I hereby consent to being the subject of any
photographs or audio/video recordings made during my stay by Kripalu staff, and grant permis-
sion for these to be published or posted in ways that promote Kripalu.

Social Media and Posting of Photographs and Videos

Kripalu recognizes that a portion of its guests wish to photograph or record aspects of their
program experience to post on social media sites such as Facebook and YouTube. In order to
protect the privacy of others, Kripalu requires that all guests agree not to post or publish any
photographs, video, or audio recordings of other individuals, or make use of the Kripalu name or
logo, without express permission. I understand that I am solely responsible and potentially liable
for any harm or damages caused by my online activity relating to Kripalu.

Release of Liability
After being informed of the above risks and responsibilities, I generally release Kripalu Center for
Yoga & Health, together with its instructors and other representatives, from all claims, causes of
action, medical expenses, and other costs related to my guest participation, whether they arise
while at Kripalu, or from my later use of information or instruction at home.

I will abide by the terms of this Kripalu Yoga Teacher-in-Training Responsibility Agreement because it
makes me aware of Kripalu’s policies and creates a legally binding general release of liability.

Signature: Date:

Name:
(please print)

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kripalu yoga teacher-in-

training 200-hour criteria for
certification
This program is intended to result in certification as a Kripalu Yoga teacher. Certified Kripalu
Yoga teachers must possess a certain level of emotional and mental stability, and the skills neces-
sary to safely and competently teach yoga. You will be evaluated on the criteria listed below.
Although the majority of students who attend complete this program and are certified, we reserve
the right to withhold certification from any student who fails to develop the necessary skills and
meet the criteria described below.
In the event that you do not make satisfactory progress, every attempt will be made to provide
input throughout the program about challenges that might be impeding your certification. If it
is determined that you have not successfully met the certification requirements, you will meet
with the teacher trainers, who will determine the appropriate steps needed for you to complete
certification. This process may include working with a certified Kripalu Yoga teacher or mentor at
additional expense. The specifics of any additional work required will be determined individually,
based on the needs of each student. In most cases, this process takes from three to six months,
but may take up to a year to complete. In the case of extended study and a pending certification,
the student and the teacher trainers will agree upon the terms of continued study and sign a
letter outlining the required steps and the timeline agreed upon with the teacher trainers and the
Director of the Kripalu Schools of Yoga and Ayurveda. Students who are unable to complete the
additional requirements within a year from the end date of the program must repeat the training
in order to be certified. Any student denied certification by the teacher trainers has the right to
seek the review of the Director of the Kripalu Schools of Yoga and Ayurveda, whose decision will
be final.
Kripalu Center for Yoga & Health reserves the right to ask any student enrolled in a yoga teacher
training program to leave the program if the School of Yoga determines that student is not a
good fit for the program. There are no refunds available if a student is asked to leave a training.

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Certification Requirements
Attendance
100 percent attendance is required. You are responsible for marking the attendance roster each
day. To be considered present, you must arrive on time and stay for the duration of the session, or
you must talk to training staff before leaving a session. The staff will note tardiness, and excessive
tardiness will result in not receiving certification. If you need to miss any session, you must speak
to a teacher-trainer prior to the session. You are responsible for making up hours and any course
material missed.

Active Class Participation

Being fully present and actively participating in the daily activities of class to the best of your
abilities is required. Actively participating enables you to process, apply, interact, and share
experiences as part of the educational process. The interactive components support the goal and
the educational objectives for learning to be an effective Kripalu Yoga teacher.

Teaching Competence and Proficiency

Students must demonstrate command of the skills necessary to safely and competently teach a
Kripalu Yoga class. Participation in all practice-teaching sessions is mandatory for certification.
During these sessions and throughout the training you must demonstrate the ability to teach
Kripalu Yoga using the methodology presented in the training as noted below:
• Demonstrate knowledge, embodiment, and modeling of postures, including modifications,
intuitive and evidence-based benefits, contraindications, and alignment principles.
• Demonstrate understanding and use of effective conscious communication skills.
• Demonstrate ability to lead basic pranayama, guided meditation, and relaxation.
• Demonstrate fundamental knowledge of basic anatomy and physiology—muscles, bones,
and systems.
• Demonstrate knowledge of Kripalu Yoga philosophy and methodology.

Maintain Safe Space for Teaching and Practicing Yoga

Students must have the ability to create a safe space for people to learn and practice yoga
through demonstrating the following abilities:
• Appropriately direct and manage attention toward oneself and others.
• Receive and integrate constructive feedback.

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• Show respect for other students, and for guests, time, and the experience.
• Articulate, describe, and embody the Kripalu Yoga Teacher's Ethics Agreement.
• Bring forth personal needs and concerns to appropriate staff in a timely manner.

Assessments
Students will be given a series of assessments designed to support integration of content. The
assignments include self-reflective based journaling, lesson reviews, and practice teaching
exercises. The successful completion of these assessments, as determined by the training staff, is
required for certification.

Take-Home Assignments (multi-session formats only)

Students attending the trainings that are multiple sessions, such as the 2x12, may be given assign-
ments to complete between segments. Students must satisfactorily complete and submit all
assignments and materials in order to receive certification.

Professional Behavior and Ethical Conduct

Professional behavior and ethical conduct create an environment that promotes a safe, high-
quality student experience and engenders a constructive learning environment. The following are
guidelines for professional behavior and ethical conduct:
• Maintain cleanliness and a neat appearance, and dress appropriately for class.
• Listen respectfully to students and teachers during group activities and personal sharing.
• Respect the cultural and religious differences of others.
• Remain truthful in verbal and written communications.
• Communicate differences in opinion and good-faith criticism respectfully, in the appropriate
forum.
• Be on time for class and meetings.
• Keep shared student information confidential.

Use of the Name “Kripalu”

The name “Kripalu” is a registered trademark of Kripalu Center for Yoga & Health. Kripalu has
the legal right and responsibility to control the use of the name Kripalu to ensure the integrity of
its teachings. Upon successfully completing the 200-hour course, students are granted a license
as a “Certified Kripalu Yoga Teacher,” and to use the term “Kripalu Yoga” to describe their yoga

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classes. In addition, certified teachers may refer to Kripalu as the source of their yoga training in
promotional pieces. For more information on the rights of certified yoga teachers to use the name
Kripalu, contact the Kripalu Professional Association.
Successful completion of the Kripalu Yoga Teacher Certification will be determined by the Kripalu
Schools of Yoga and Ayurveda, at its sole discretion, based on demonstrated command of the
skills necessary to teach a Kripalu Yoga class and meeting the requirements listed above. After
certification, any complaint about a Kripalu Yoga teacher’s unethical behavior will result in a
thorough investigation as deemed necessary by the Director of the Kripalu Schools of Yoga and
Ayurveda. Certified Kripalu Yoga teachers who are found to have violated the Kripalu School of
Yoga Code of Ethics may have their certification revoked or have other conditions placed upon
their legal ability to use the Kripalu name.
Students in the training program are required to adhere to the program guidelines as stated
above and in the Enrollment Agreement, the Kripalu Yoga Teachers-in-Training Responsibility
Agreement, and the Kripalu Yoga Teacher's Ethics Agreement. These requirements are designed
to create safety while maintaining a professional atmosphere. Failure to adhere could result in
denial of certification.
The Kripalu School of Yoga and Kripalu Center for Yoga & Health does not discriminate on the
basis of race, color, religion, national origin, gender, age, marital status, disability, or sexual
preference.

By signing below, I verify that I have read and understand the above certification criteria. I understand
that failure to adequately meet these criteria may result in not being granted certification after I have
commenced participation.

Signature: Date:

Name:
(please print)

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kripalu yoga teacher’s ethics

agreement
Kripalu Yoga teachers offer experiential yoga classes and programs. The nature of yoga pro-
motes physical and psychological growth through which profound transformation can occur.
As a yoga teacher, you must possess a high degree of emotional maturity and personal integrity
in order to serve and empower your students, as it is your responsibility to uphold and foster a
sacred, safe environment to allow transformation to happen.

As a Kripalu Yoga teacher, I agree to the following code of ethics:

I agree to have a sincere commitment to provide the highest-quality care to those who seek my
professional services.
I agree to represent my qualifications honestly and provide only the services I am qualified and
certified to perform. I agree to refrain from recommending treatment, diagnosing a condition, or
suggesting that a student disregard medical advice. I agree to acknowledge the limitations and
contraindications of yoga and refer students to the appropriate health-care professionals.
I agree to consistently maintain and improve my professional knowledge and competence, striv-
ing for professional excellence through regular assessment of personal and professional strengths
and weaknesses and through continued education and training.
I agree that effective yoga teaching often involves some physical contact applied in an atmo-
sphere of safety. It is my responsibility as a teacher to create and maintain a safe environment
that engenders trust and mutual respect among students and teacher. I agree to offer compas-
sionate, competent, and safe touch to my students when assisting them in yoga classes.
I agree that an essential part of teaching Kripalu Yoga is the development and maintenance of a
professional teacher/student relationship. This includes establishing clear and appropriate social
and sexual boundaries.
I agree to refrain, under all circumstances, from initiating or engaging in any sexual conduct,
sexual activities, or sexualizing behavior involving a student, even if the student attempts to
sexualize the relationship.
I agree to conduct my business and professional activities with honesty and integrity.
I agree to refuse to unjustly discriminate against students.

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I agree to avoid any interest, activity, or influence that might be in conflict with my obligation as a
teacher to act in the best interest of the students.
I agree to respect students’ boundaries with regard to privacy, disclosure, emotional expression,
and beliefs.
I agree and understand that all actions that breach the principles of this Kripalu Yoga Teacher’s
Ethics Agreement will be fairly investigated. I understand that if the situation warrants, my certifi-
cation as a Kripalu Yoga teacher may be revoked or restricted.

Signature: Date:

Name:
(please print)

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Notes:

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© 2014 Kripalu Schools of Yoga and Ayurveda. All rights reserved.
 self-care
Kripalu Yoga Teacher Training Manual 200-Hour Training

the kripalu approach

Dear student,
Welcome to the Kripalu Schools of Yoga and Ayurveda!
Studying at Kripalu is a unique experience that immerses you in the practices of yoga and
Ayurveda. At Kripalu, all of your basic needs are taken care of—we provide housing, three freshly
prepared meals per day, and a wonderful environment in which to learn and grow. The only thing
left for you to do is to take care of your personal needs so that you can thrive as you embark upon
your training.
We invite you to commit to a personal self-care routine that helps you build a foundation for
health, moves you toward balance, and aligns you with the rhythms of nature. The practices
on the following pages also support digestion and elimination, restful sleep, and a relaxed and
receptive mind—especially helpful as you integrate into a life at Kripalu in which you are exposed
to all sorts of new experiences, people, food, and energies.
Sincerely,

Yoganand Michael Carroll Larissa Hall Carlson
Dean, Kripalu School of Yoga Dean, Kripalu School of Ayurveda

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self-care

receiving care while you are

here
If you are experiencing a digestive or sleep imbalance while at Kripalu, consider making an
appointment for an Ayurvedic consultation, which may help identify some additional self-care
options to assist you.

For recommended resources, please see final chapter.

For more information on advanced studies

in self-care, please contact:
Larissa Hall Carlson
Dean, Kripalu School of Ayurveda
Kripalu Center for Yoga & Health
P.O. Box 309
Stockbridge, Massachusetts 01262
phone: 413.448.3324
e-mail: [email protected]

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self-care

the kripalu approach

ayurveda: aligning with
natural rhythms
Ayurveda originated in India more than 5,000 years ago and is the oldest continuously practiced
health-care system in the world. Drawn from an understanding of nature’s rhythms and laws,
Ayurveda is built around the five elements of ether, air, fire, water, and earth. It is understood in
Ayurveda that humans, as natural beings, are governed by the same rules and laws as all other
natural beings. The goal of Ayurveda is to teach people how to attain optimal health through a
deeper understanding of themselves and their own particular nature in relationship to the world
around them.

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self-care

How to determine your Ayurvedic constitution

When answering these questions, remember as far back as you can, to your youth and early adult
years. You want to identify those characteristics that you were born with. This will help in identify-
ing your constitution. Pick one per category and circle, then add up your score at the bottom.

Vata Pitta Kapha

Body frame Thin, tall, or short Medium Heavy, broad
Weight Hard to gain, easy to lose Easy to gain, easy to lose Easy to gain, hard to lose
Skin Cold, dark/sallow, tans Warm, light, sunburns Cool, fair, oily, thick
easily easily
Hair Dry, frizzy, thin, dark Straight, fine, premature Oily, wavy, thick
graying
Eyes Small, brown, gray, violet, Green, hazel, Big, dark, blue
unusual color almond-shaped
Appetite Irregular Intense Consistent

Evacuation Constipated, irregular, Loose, regular, large Slow, regular, moderate

small quantity quantity quantity
Sweat Scanty Profuse Moderate

Temperament Fearful, indecisive, ner- Angry, intelligent, arro- Greedy, calm, stable,
vous, perceptive gant, successful stubborn
Memory Learns quickly, forgets Learns quickly, forgets Learns slowly, forgets
quickly slowly slowly
Speech Erratic, talkative Articulate, decisive Slow, cautious

Climate Dislikes dryness, cold Dislikes heat and humidity Dislikes humidity
Activity Restless and active Competitive Calm and likes leisure
activity
Routines Dislikes routine Likes planning and Works well with routine
organizing
Total

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self-care

Beneficial Daily Routines

• Wake up before the sunrise.
• Drink a full glass (8 oz.) of room temperature or warm water.
• Clean your face, mouth, and nasal passages, and gargle with salt water.
• Scrape your tongue.
• Rinse your mouth and oil your ears with sesame oil.
• Do some light yoga or stretching.
• Meditate for 20 minutes.
• Take a walk or run for 30 minutes, three to four times per week.
• Have a nutritious breakfast according to your body type.
• Have a relaxing and complete meal at lunchtime (11:00 am or 2:00 pm).
• Relax for 30 minutes after lunch.
• Meditate in the late afternoon, before your evening meal, for 20 minutes.
• Dinner should be between 5:00–7:00 pm. This should not be a heavy meal.
• Allow two hours after dinner before going to bed.
• Bedtime should be between 10:00 am and 11:00 pm.
• Give thanks.

General Food Practices

Kripalu serves three meals per day in the Dining Hall. The food is freshly prepared, mostly
organic, and full of variety. We offer a salad bar; a sandwich station; a Buddha Bar, with a
simple vegan menu of legumes, rice, and vegetables; and our main line, featuring a selection of
omnivorous options. Although the variety is wonderful, too much in a meal may cause a digestive
imbalance. We encourage you to take a walk around the Dining Hall to see what is being offered
before you begin serving yourself. Consider choosing a simple combination of foods that will be
easy to digest.

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self-care

Sleeping at Kripalu
Kripalu offers a number of room options for sleeping and personal space. Some will find it to be a
place conducive to rest, while others may find it challenging to be away from their own beds and
other home comforts.
• If you know you are going to be sharing a room, bring along earplugs and an eye cover. These
items are especially helpful in our dormitory housing.
• Before bedtime, massage a small amount of sesame oil into the crown of your head and the
soles of your feet, to help ground nervous energy and promote sleep.
• Keep a journal—take some time to write down your thoughts and feelings each day in order to
release any excess mental chatter.
• Bring a good book or two to read at night—something to take your mind off your studies.
• Drink a full glass of room temperature or warm water (with lemon if you wish) upon
rising. Do some gentle yoga or stretching and twisting to stimulate the body and circulation.
Take time and sit on the toilet, even if you don’t yet have the urge. Don’t hurry through your
morning routines.

General Tips for Healthy Digestion

• Give thanks.
• Sip warm water and/or ginger tea. Avoid ice-cold food or drink.
• Enjoy three meals a day without snacking in between.
• Choose only three or four different items at each meal. Avoid eating raw and cooked foods
together.
• Leave one-third of your stomach empty, using your hands as your guide. Cupping both hands
together is a good indicator to the amount of food to ingest and an equal amount of liquid
to drink, leaving an equal amount empty. Eat only when you feel hungry. Allow a few hours
between meals and bedtime.
• Eat quietly and focus on your food without distraction. Take advantage of the silent dining
room option. Eat at a moderate pace. Never eat and run, and allow a few minutes after eat-
ing to relax or take a gentle walk.

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self-care

Tips If Your Digestion Starts to Go Awry

• Eat simple dhal and rice with chutney and ghee (clarified butter).
• For constipation, add ghee, olive oil, and/or ground flaxseeds to your food.
• For excessive gas and bloating, avoid raw vegetables, kale, and large legumes, such as
chickpeas, kidney beans, pinto beans, and black beans; favor small beans, root vegetables,
and ginger tea.
• For loose stools, ease up on yogurt, apple cider, citrus, peppers, spicy foods, sour foods, and
oily foods; favor cooked greens, legumes, cilantro, apples, and mint teas.
• To heat up sluggish digestion, steer clear of dairy, wheat, and meat; favor steamed vegeta-
bles, legumes, barley, quinoa, ginger tea, ginger spice, cumin, coriander, fennel, cinnamon,
turmeric, and cardamom.
• Triphala is a gentle herbal formula for all types. It can be taken each evening before bed with
warm water.

Tips for Digestion and Nutrition

Include the six tastes at every meal
• In Ayurveda, foods are classified into six tastes: sweet, sour, salty, bitter, pungent, and astrin-
gent. Ayurvedic practitioners recommend that you include all of these six tastes at each meal.
Each taste has a balancing ability, and including some of each minimizes cravings and bal-
ances the appetite and digestion. The general North American diet tends to have too much of
the sweet, sour, and salty, and not enough of the bitter, pungent, and astringent tastes.
Opt for whole, fresh, in-season, local foods
• Ayurvedic herbal preparations are made by processing the whole plant or the whole plant
part, not by extracting active substances from the plant. Similarly, from the Ayurvedic per-
spective, the most healthful diet consists of whole foods.
• Foods that are frozen; canned; refined; processed with artificial colors, flavorings, additives
or preservatives; genetically altered; or grown with chemical pesticides or fertilizers are not
recommended because they lack prana, the vital life force.
• For the above reasons, it is best to choose locally grown or produced foods, in season,
organic, natural, and whole.

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self-care

Include spices and herbs in your daily diet

• Spices and herbs are particularly revered in Ayurveda for their ability to enhance digestion
and assimilation and cleanse ama (toxins) from the body, and their yogavahi property—their
ability to transport the healing and nutritive value of other components of the diet to the cells,
tissues, and organs.
• Spices, in Ayurveda, are generally eaten cooked. Sauté spices in a little olive oil or ghee and
pour the mixture over cooked foods, or simmer spices with foods like beans or grains as they
cook. Fresh herbs such as cilantro or mint are generally added at the end of the cooking
process, just before serving.
• Ayurveda recommends spices and herbs to stimulate digestion before, during, and after a
meal: ginger tea, ginger spice, cumin, coriander, fennel, cinnamon, turmeric, and cardamom.

Cleansing the Sense Organs

Our bodies naturally work on clearing excess toxins out of our system during the night. These
toxins are deposited in our colon and skin, which is why it is important to take care of personal
hygiene first thing in the morning. The following routines are helpful in clearing these excesses
and preventing toxic buildup. Cleanse as follows:
• Mouth: Purchase a tongue scraper and scrape the tongue from back to front in long, smooth
strokes; then floss and brush teeth.
• Eyes: Gently splash some fresh, cool water into the eyes. This can also be done with a few
drops of rosewater added to a container of water.
• Nose: Purchase a neti pot and use it with salt water. Following the neti, add a few drops of
nasya oil (medicated oil) or sesame oil into each nostril.
>>Neti: Fill the neti pot with warm water and add a pinch of sea salt. Bring to sink. Tilt your
head over the sink and place the spout into one nostril, breathing out of your mouth; allow
the water to flow into the nostril and out the other nostril. Repeat on the other side. Blow
your nose if necessary and gargle with a little salt water.
>>Nasya: You can use a formulated nasya oil, ghee, or sesame oil. Apply by placing the oil
on your pinky finger and inserting it into one nostril while closing the other nostril. You can
also use a dropper or a squirt bottle. Sniff the oil into the nose until you feel it drip into the
back of your throat. Repeat on the other side.
>>Ginger paste nasya: This can be done when you are feeling sinus congestion coming on.
Combine: ⅛ teaspoon dried ginger, ¼ teaspoon raw sugar, and 2 tablespoons water.
Coat nose with sesame oil first, then add ginger drops one nostril at a time. Do not use
more than two or three days in a row.

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self-care

• Ears: Gently massage a drop or two of sesame oil into each ear. Do not penetrate deeply.
• Skin: Shower, then perform abhyanga, a self-applied, full-body oil massage.
>>Choose an oil (herbalized, blended, or organic cold-pressed base oil) for your body type:
sesame for vata and kapha, and coconut or sunflower for pitta. In the winter, perform
abhyanga with warm organic sesame oil (not toasted). In the summer, use coconut oil.
>>Keep your oil in a bottle or jar. You can heat it if you like in some warm water in the sink,
or just apply at room temperature. Once it is applied, let the oil stay on for a few minutes
before you go into the shower. Once in warm water, do not soap it off; just let the warmth
of the shower drive the oil into your skin. You can soap and wash the hairy portions of your
body and pat dry with a towel at the end.
>>With the intention of stimulating the heart center, the root of vital systems, slowly apply
the oil using long, slow strokes on each body part. Start with the extremities and move
inward, applying to the core last. At each of the joints, rub the oil in slow circles.
>>It may take two to 20 minutes to massage the entire body, so take your time and enjoy
the process. After the massage, you may want to step into the sauna for a few minutes to
assist the absorption of the oil into the skin.
>>Follow with a short warm shower. There is no need to use excessive amounts of soap
to wash off the oil; simply allow it to penetrate into the skin. This practice nourishes the
nervous and lymphatic systems, as well as moisturizes the skin and settles energy.

Please do not enter the Kripalu whirlpool with any oil on your body.
This will damage our whirlpool system.

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self-care

the kripalu approach

conscious communication
In attempt to understand and engage with the vast, changing, and often challenging dynamics of
life, it is important to explore how language choices can be critical to leading a fulfilled and happy
life. The words we use to describe our experiences greatly impact our perspective and meaning-
making processes. For instance, what may be explained as a crisis or insurmountable obstacle
by one person might be an opportunity or hidden blessing to another. The way experiences are
framed is often as important to the impact as are the events themselves. The more conscious,
truthful, and clear language is, the greater the ability to engage in life in a meaningful and sincere
way. By becoming aware of the language we use to express ourselves, we can learn self-respon-
sibility and accountability for choices, perspective, and actions. Such awareness of language
opens avenues to engage with self and others in an authentic, honest, and openhearted manner.
This chapter will introduce several key practices of conscious communication that will help foster
healthy and nourishing patterns of relating. The first practice, “I” statements, is critical to owning
statements and feelings. Looking for “I” statements behind another’s words can also provide
insight into how to be a more empathic listener. The second practice, co-listening, provides a
simple, yet powerful, tool for expressing yourself fully and holding space for another to express
themselves fully without the interjection of another’s perceptions, biases, or judgments. The third
practice, reflective listening, offers a chance to practice engaged listening and conscious mirror-
ing. The final step, empowering feedback, cultivates the capacity to call upon your own critical
thinking and experiences to offer support and insight to another.

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self-care

step one:
“I” statement to awaken awareness and creative force
The first step in conscious communication is becoming aware of your experience. The clearer you
are about your own thoughts, feelings, and actions, the easier it is to express them to another
person. As multi-dimensional beings, there is potential to experience life through different layers.
You may notice physical sensations (anamaya kosha), energetic experiences (pranamaya kosha),
thoughts and emotions (manomaya kosha), intuitions (vijnanamaya kosha), and moments of
interconnection (anandamaya kosha). Without judging good or bad, right or wrong, take time
explore the koshas, and see what is there.
Once you are aware of your experience, communicate using “I” statements. Speaking from
personal experience is self-empowering, because you take responsibility for your own thoughts,
feeling, and actions. By using “I” statements, you also avoid making assumptions about others
that may or may not be true. Rather than saying “you feel better after doing yoga,” try saying
“I feel better after doing yoga.” Rather than saying “everyone loves savasana,” try saying “I love
savasana.” Notice if you feel a difference when you use “I” statement, instead of generalizations.

Getting lost in togetherness

Using “we” rather than “I” can place responsibility and project your own power of creativity on
someone or something other than yourself:
• “We should fix dinner” versus “I feel hungry and I want us to fix dinner.”
• “It is strange talking to you” versus “I feel strange talking to you.”
• “People feel nervous in new situations” versus “I feel nervous in new situations.”

Externalizing your feelings

We often use “the,” “this,” “you,” “your,” and “that” when we really mean “my,” “mine,” or “I.” They
can be statements we use to avoid our feelings.
• “This is a stupid situation” versus “I feel stupid.”
• “Did you like the way that was done?” versus “Did you like what I did? Do you like me for it?”

Questions can be “I” statements in disguise.

• “Why did you wear those boots?” versus “I don’t like your boots.”
• “When did you get home?” versus “It was late and I feel hurt that you didn’t call me when you
got home.”

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Qualifiers are ways of watering down the truth and qualifying our experience.
They include “I guess,” “I suppose,” “perhaps,” “maybe,” “kind of,” “probably,” “only,” “just,” and “sort of.”
• “I guess what I’m feeling is kind of hurt” versus “I feel hurt.”
• “I suppose you’d say I’m sort of angry” versus “I’m angry.”

Nullifiers are ways of avoiding or escaping what is.

They diminish self-responsibility. Examples include “I should” when we mean “I could” or “but”
instead of “and.”
• “I should eat more moderately” versus “I could eat more moderately.”
• “I have to do this because...” versus “I choose to do this because...”

Notes:

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self-care

step two:
co-listening
In co-listening, one partner listens while the other partner speaks. During this process, the listener
puts full attention on the speaker, and practices non-judgmental awareness (witness conscious-
ness), without replying in any way. It’s natural for the listener to be aware of other sensory infor-
mation or internal commentary, and that is not bad or wrong. But, when the listener notices that
their attention is moving in another direction, they simply guide it back to their partner’s voice.
The speaker’s role is to simply verbalize what they are aware of, without planning or needing to
censor what they say. The speaker notices what it is like to express their feelings, thoughts, and
emotions, without being judged, analyzed, or fixed. The listener notices what it is like to listen,
without commenting, affirming, or fixing. When the first speaker is complete, the partners switch
roles.

Notes:

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self-care

step three:
reflective listening
Reflective listening is similar to co-listening, as it begins with one partner speaking and the other
partner listening. For this practice, once the speaker is finished sharing, the listener reflects what
they heard their partner say, without interpreting or analyzing. If the speaker feels like anything
they expressed was misheard or not acknowledged, they have an opportunity to clarify. When this
process is complete, the roles are reversed.

Speaker
“It is difficult for me to wake up so early each morning for sadhana. I am much more of a night
person and it usually takes me time to get going in the morning. When I have to wake up before l
want to, I feel sensitive and irritable. Even though I wouldn’t choose to wake up so early for yoga, I
usually feel calmer and centered by the end of practice. Thank you for listening.”

Listener/Reflector
“What I heard you say is that it is difficult for you to wake up early for sadhana each morning.
You are more of a night person, and it takes you time to get going in the morning. When you have
to wake up earlier than you want to, you feel sensitive and irritable. Even though you wouldn’t
choose to wake up so early for yoga, you feel calmer and centered by the end of practice. Did I
Hear you correctly?”

Notes:

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self-care

step four:
empowering feedback
The next step of conscious communication is empowering feedback. When you engage inten-
tionally with community there is potential to learn from every individual and each situation. You
can reflect things to your peers they might not see themselves, and vice versa. As a Kripalu yoga
teacher, it is important to be skillful in offering and receiving feedback, so you are self-empow-
ered, can empower others, and continue to learn and grow. To ensure what you are offering has
the best chance of being received, considered, and integrated, there are a few elements that are
important.

Intention of Learning and Support

When you offer feedback, keep in mind that the intention is to learn about your own unique
needs, and communicate them to the other person in a way that they can understand and
integrate. Feedback is not meant to criticize or make anyone “wrong,” it is meant to inform. Each
person receiving the feedback has a free choice to make an adjustment, or not. When you speak
with an intention of cooperation and learning, feedback becomes empowering, rather than
judgmental.

Speak from Personal Experience / “I” Statements

It is important to understand that different people experience things in their unique way. When
offering and receiving feedback, try not to assume that others have had the same experience as
you. When each person takes responsibility for his or her experience, particular needs, prefer-
ences, and information generally lands easier. Speak about your own thoughts, feeling, and
actions using “I” statements. Inform the other person of what your experience was, and what you
appreciated, or needed different from them. By communicating in this way, you are helping them
learn about your experience, and supporting their ability to empower a wide range of individuals.

Use Simple and Observable Examples

To keep the feedback process simple and clear, use observable examples that you can speak
about directly. Feedback may be an affirmation or appreciation, or something that you needed
differently from the teacher. The more specific your example is, the easier it is to understand.
When offering feedback, reflect a specific example of something the person said or did, what
your experience was, and if needed, an action they could have done to support you. This will help
you integrate your own experience, and give the listener concrete information to empower their
teaching.

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3 – steps to offer empowering feedback

1. When you (observable behavior)…
2. I experienced (feeling, thought, emotion, intuitions, etc.)…
3. I appreciated / needed…

Example of offering an appreciation:

• “When you taught Tadasana, you gave simple and detailed instructions.”
• “I experienced a feeling of safety and strength in my bod.”
• “ I appreciated how you used language to creatively describe the sequence.”

Example offering a potential improvement point (PIP):

• “When you taught triangle pose, I was facing the side of the mat, and I couldn’t see you.”
• “I felt unsure of whether I was doing the pose correctly or not.”
• “What I needed was for you to teach the pose from a place where I could hear you and see
you.”

Notes:

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Notes:

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 yoga
philosophy
Kripalu Yoga Teacher Training Manual 200-Hour Training
A well-rounded practice of yoga requires an understanding of the underlying principles surrounding the
tradition. Learning the practical techniques without some understanding of the classical scriptures of
yoga is akin to getting into your car for a drive without knowing where the various roads can take you.
A dedicated study will yield a much deeper practice, and a steady practice will reveal the hidden mean-
ings outlined in the philosophy of the scriptures.
Originally, yoga was passed down only to dedicated seekers as part of an oral tradition reaching back
thousands of years. An unbroken lineage of gurus and disciples worked closely together to preserve and
practice the teachings, keeping the tradition alive throughout the generations.
While much of it is still not translated from ancient Sanskrit, there is now a vast library of yogic scriptures
available in the West. As a yoga teacher, you will find it useful to understand the core yogic beliefs
referred to in various texts and to be aware of how yoga is currently being presented in Western culture.
It is not unusual for practitioners of yoga to have experiences that are difficult to describe. We may have
experiences of energy moving inside the body or bubbling up into the mind, generating strong emotions
or moods.
As modern yogis, we have a language that has evolved among practitioners to help us contextualize
these experiences that is strongly influenced by modern psychological understanding. We talk about
“stuff coming up,” “being triggered,” or “feeling empowered.”
Ancient yogis had similar experiences and felt the same need to understand what was happening to
them. Lacking the models given by modern psychology, they developed their own models, which were
influenced by their world view and the society they lived in, and passed them on to their students. They
were embellished, expanded, and sometimes merged with other models. They were adapted to the
times as society changed.
Models give us something to hold on to in the midst of transformation. They give us confidence that we
can understand what is happening, and that confidence gives us the strength to stay with the process.
As you explore the different philosophies that have been handed down to us and have influenced
the yoga tradition, please view them as models that were developed by yogis in particular times and
cultures to describe subtle processes. In some modern yoga traditions, one philosophical tradition is
accepted as ultimate truth. Philosophical systems are often viewed as being at odds with other systems,
and believers in these systems debate about which is the “true” philosophy. This has led to results that
are completely outside the teachings of yoga.
Swami Kripalu saw the primary models as complementary. He saw the different views as appropriate to
different stages of the path.
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yoga philosophy

Notes:

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 yoga philosophy

classical yoga
teachings on consciousness
Patanjali’s Yoga Sutras, as interpreted by Swami Kripalu

1.1 atha yoganushasanam

now instruction in the discipline of yoga

1.2 yogas citta – vrtti – nirodhah

controlling, disciplining, and sublimating all the contents of mind is yoga

1.3 tada drastuh sva-rupe vasthanam

then consciousness abides in its true nature

1.12 abhyasa-vairagyabhyam tan-nirodah

the contents of the mind are controlled by practice and nonattachment

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yoga philosophy

patanjali’s eight-limbed path

Patanjali’s yoga system was developed around 200 BCE. His contributions are often described as
a psychology of yoga, and pick up where the Sankyan model leaves off. According to Patanjali,
matter and spirit are separate, and the way to connect one with the other is through the eight-
limbed path and the Yoga Sutras. He divided the practices of yoga into eight categories, each
focusing on a particular of spiritual evolution. The eight limbs, or categories, consist of yama,
niyama, asana, pranayama, pratyahara, dharana, dhyana, and samadhi. Today, these practices
are often spoken of as the “path of commitment,” as many of the eight limbs support us in explo-
rations that often lead to deep transformation.
The first two limbs, yama and niyama, are not meant to be dogmatic rules to be adhered to, but
as experiments in becoming a fulfilled and fully expressed human being. It's difficult to feel fulfilled
and healthy if we're not aligned in some way with truth, kindness, or moderation. These practices
support us in deep-seated inquiry:
1. Yama: character-building restraints.
2. Niyamas: character-building observances.
3. Asana: yoga postures.
4. Pranayama: breath control.
5. Pratyahara: sense withdrawal.
6. Dharana: concentration.
7. Dhyana: exercises that support meditation.
8. Samadhi: recognition and absorption of infinite nature through extended meditation.

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 yoga philosophy

five yamas
Ahimsa
Nonviolence, compassion, understanding, loving-kindness, and self-love in words, thoughts, and
actions.
• Observe thoughts, actions, and words, toward self and others.
• Journal: What ways am I being violent to myself/others in my yoga practice and in the world?
• Affirmation: I am enough, I am worthy, I am valuable.

Satya
Truth. Being honest, genuine, authentic, owning feelings, practicing conscious communication,
and having integrity.
• After saying something that doesn’t feel fully accurate, ask yourself: Is that really true?
• If you make a mistake and feel that you are at fault, apologize right away; set the record
straight.
• Agree to disagree.
• Affirmation: I live in truth. I speak the truth to myself and to others. I take responsibility for my
actions.

Asteya
Non-stealing. Providing for oneself. Not taking what is not yours.
• Take responsibility for providing for yourself.
• Acknowledge other’s successes.
• Affirmation: I live in gratitude for all that I have. I take and use only what is rightfully mine. I
respect the possessions, time, and talents of others.

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yoga philosophy

Brahmacharya
Energy management. Exploring how energy is affected by our choices in regards to food, speech,
relationships, actions, thoughts, physical activity, and sex. Becoming more sensitive to these
choices; practicing moderation.
• Honor and explore extremes to learn about the place in the middle (i.e., notice what happens
to your energy when you eat sugar).
• Write down parts of your life that are draining you.
• What are you giving your attention to? Where attention goes, energy flows.
• Affirmation: I am moderate in my lifestyle. I use my energy in ways that create optimal
balance.

Aparigraha
Nonattachment. Taking only what is needed. Letting things go when necessary.
• Observe how much food you take at meals.
• Write down who/what you are attached to that is not serving you.
• Honor that which is of high value to you.
• Affirmation: I release attachment to other people, substances, and unrealistic ideals that do
not serve me.

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 yoga philosophy

five niyamas
Saucha
Purity, cleanliness, organization, clarity, and precision. Getting out of your own way so you can
get done what you desire.
• Practice pranayama, belly pumping, tongue scraping or skin exfoliating, and self-massage.
• Organize your external space.
• Create a list of goals.
• Affirmation: I cultivate purity in my body by practicing yoga, pranayama, meditation, and
conscious eating. My inner and outer environments are organized.

Santosha
Contentment, equanimity, tranquility, choosing to accept what is. Honoring life’s ups and downs.
• Keep a gratitude journal.
• Recognize that valleys are just inverted peaks.
• Make space for dark emotions.
• Notice emotional reactions to external situations that don't go your way.
• Affirmation: I am content. I am grateful for what I have and for what I do not have. I learn
from the joys and disappointments that life brings me.

Tapas
Discipline, dedication, patience, and will to create expansion and development.
• Make a commitment (i.e., have sweets only once a week for one month).
• Cultivate a personal practice (start small with asana, meditation, spending time in nature,
singing, making art, etc., two or three times a week).
• Affirmation: I cultivate discipline. I have a realistic, balanced schedule for my work, my sad-
hana, and my personal needs.

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yoga philosophy

Swadhyaya
Self-study of and self-inquiry into thoughts, words, relationships, and actions.
• Track patterns in your life (i.e., when I get angry/stressed, I always eat cookies).
• Study yogic texts and other spiritual teachings.
• Affirmation: I practice conscious awareness on my yoga mat and throughout the day. I study
the works of great teachers and artists. I expand my self-knowledge and reflect upon my life
with greater awareness.

Ishvar-Pranidhana
Soften, know when to let go and surrender effort.
• Be present. Connect to love, laugh, and taste all of life.
• Dance, practice yoga, meditate, receive or give massage, chant, engage in conscious rela-
tionships, and journal.
• Focus on the breath as it flows into your body.
• Practice letting go.
• Affirmation: I repeat the mantra Om Namo Bhagavate Vasudevaya (I pay homage to the
intelligence that resides inside and out).

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 yoga philosophy

the eight limbs embodied

On the chart below the eight-limbed path of yoga is shown in relationship to the sheaths and
bodies. While the path is nonlinear (one can begin at any point, and each limb affects all levels of
being), it is a helpful model in understanding how the various aspects of practice lead within and
build upon each other. In teaching, it can set a framework from which the teacher may facilitate
students to deeper levels of experience.

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yoga philosophy

the kosha-based kripalu

method
In yoga philosophy, our body consists of three aspects: the physical body, the subtle body, and the
casual body. These three bodies are composed of five distinct but not separate sheaths known
as the koshas. Annamaya, the food sheath, is contained in the physical body. Pranamaya is the
life-force sheath. Manomaya is the mental and emotional layer. Vijnanamaya is the discrimina-
tive mind, or wisdom, layer. Together these three comprise the subtle body. Anandamaya kosha is
the bliss, or soul sheath, and is located in the causal body.
In some early yoga systems, the koshas are seen as coverings that veil the light of the true self,
and the intention of life’s journey is to transcend the first four sheaths to arrive at bliss. In the later
philosophy of yoga, however, everything is contained in everything, so this journey takes a differ-
ent form. The goal, then, is to awaken to the presence of equanimity, bliss, and sweetness in each
one of these layers. In lieu of a systematic journey wherein the mission is to travel through each
kosha in turn to find joy only in the last, we engage in an ongoing dynamic dance that unearths
the ecstasy embedded in each sheath.
The koshas can be thought of as a lens through which to see our internal landscape and the way
we interact with others and the external world. All the layers of our being inform one another, and
through inquiry with the various parts of ourselves we can make more conscious choices to line up
these layers. When the koshas are out of line, energy stagnates. When they are balanced, what
we think, feel, say, and do are often more aligned.
Yoga supports us in the exploration of each of these layers. Yoga asana creates inquiry of the
physical sheath. Breathwork aids in the exploration of our energy body. Concentration and
meditation support our mental and emotional functioning. All of these practices help us cultivate
access to our intuitive innate wisdom.

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 yoga philosophy

the koshas
Bliss/Soul Anandamaya
Intuiton/Wisdom Vijnanamaya
Thoughts/Feelings Manomaya
Breath Pranamaya
Physical Annamaya

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yoga philosophy

the koshas
Physical
Annamaya

Breath
Pranamaya

Thoughts/Feelings
Manomaya

Intuition/Wisdom
Vijnanamaya

Bliss/Soul
Anandamaya

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 yoga philosophy

the kripalu philosophy family

tree
Kripalu Yoga

Stage One Stage Two Stage Three

Physical Body Subtle Body Causal Body
Physical Time Subtle Time Causal Time

Annamaya Pranamaya Manomaya Vijnanamaya Anandamaya

Kosha Kosha Kosha Kosha Kosha
Physical Sheath Breath Sheath Mental/Emotional Intuitive Sheath Bliss Sheath
Sheath

Yama and Asana Pranayama Pratyahara Dharana Dhyana Samadhi

Niyama

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yoga philosophy

the kripalu lineage

lakulisha
Kripalu Yoga is part of the Pashupata lineage, which extends back to about 200 BCE. The
Pashupata Sutram is the only ancient text specific to the Pashupata path. It was written by
Lakulisha, who was the foremost teacher in the Pashupata tradition and the only teacher recog-
nized in the historical record.
Born somewhere around the first century CE in Gujarat state in northwestern India, Lakulisha
settled in the city of Kayavarohan. From Kayavarohan, Lakulisha’s students carried his teachings
all over India. Lakulisha’s teachings spread quickly,
probably because they were based on practice
and ritual, not just philosophy.
Lakulisha had a large center in Kayavarohan with
an ashram, or spiritual community, a library, and a
hospital that utilized yogic techniques to heal the
sick. Eventually he decided to build a temple where
the devotional aspects of the Pashupata path
could be practiced.
Because Lakulisha was a devotee of the Hindu
god Shiva, he chose to dedicate the temple to him.
Shiva represents the transformational energy of
yoga, and, in Shiva temples, he is often honored in
the form of the Shiva Linga, a column of stone that
symbolizes both the infinite and sexual energy. The
Shiva Linga is both a phallic and a vaginal symbol,
and serves to remind students of Pashupata that
sexual energy is divine and a source of spiritual
energy when transformed by yoga practice.
According to tradition, the stone that Lakulisha
chose to serve as the Shiva Linga for his temple
was very unusual. He directed the builders to a nearby field where they found a meteor, about
four feet tall, in the perfect shape of a Shiva Linga. Other sources indicate that the sage

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 yoga philosophy

Vishvamitra, who first established Kayavarohan, had also used this stone as a Shiva Linga many
ages earlier.
Lakulisha’s temple was designed following ancient and esoteric architectural standards. The
temple symbolized the body, and every room, window, and doorway symbolized some aspect of
the body as experienced by yogis in deep meditation. The whole spiritual journey is symbolically
followed in a visit to such a temple, from washing the feet at the outer gate (physical purification),
to climbing steep steps to the entrance (tapas), to contemplating the Shiva Linga in the inner
sanctum (representing infinite spirit or the source of creation).
Several years after the completion of the temple, Lakulisha called his foremost students to
Kayavarohan. The students assembled with their teacher in the inner sanctum of the temple.
Lakulisha announced that his work on earth was complete and that he was merging back into
infinite spirit. According to legend, he led a meditation
and, when the students opened their eyes, Lakulisha was
gone, and the Shiva Linga had changed. Now carved
onto the front of the linga was the form of Lakulisha.
The students were saddened by the loss of their teacher,
but were greatly inspired by the transformation of the
Shiva Linga. They continued to honor the linga with
devotional rituals and to meditate before it in order to
feel the presence of their teacher. The Shiva temple,
with the Linga of Lakulisha, became a pilgrimage center
for thousands of Pashupata practitioners. It was highly
respected until the temple was destroyed, along with the
city of Kayavarohan, by an invasion of northern India in
1025 CE. The great ancient city survived only as a village,
never regaining its former glory.
On May 26, 1866, a farmer from the village of Kayavarohan was plowing his field when the plow
hit a large stone. The farmer dug into the ground and discovered the Shiva Linga. He recognized
that the statue was carved from a type of stone not native to the area and had survived its time
in the earth with absolutely no erosion. The farmer did not know anything about the statue, but
thought that it must be special. It was not unusual for archaeological remains to be discovered
in the area when roads were built or foundations dug, but it was not until almost 100 years later
that archaeologists from a nearby university would discover that a large city had existed at this
site 1,000 years before. With help from his friends, the farmer brought the statue into the village,
where it was stored in a courtyard reserved for archaeological objects. It was forgotten until
Swami Kripalu's visit to Kayavarohan in 1955.

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yoga philosophy

Swami Kripalu
Swami Kripalu was born in a small town in northwest India in 1913. His father died shortly after his
birth and the family experienced great financial hardship. Swami Kripalu’s older brother moved
to Bombay, some 100 miles away, and was able to provide some financial support to the family.
When Swami Kripalu was 16, he joined his brother, hoping to earn money to send home to his
mother and sisters.
After several years of searching unsuccessfully for a steady job, Swami Kripalu became suicidally
depressed. Just when he had decided to take his own life, he met an elderly yogi who invited him
to live in his ashram and taught him yoga philosophy and practice. The yogi was secretive about
his identity, saying only that he was “prana,” the life force. This led Swami Kripalu to call him
Pranavanandji.
Swami Kripalu lived in Pranavanandji’s ashram as a student for more than a year. One day, the
yogi announced that his work was complete, that his students had received all the instruction they
needed for their spiritual journeys, and that he would depart forever in a few days.
After Pranavanandji’s departure, Swami Kripalu went back into the world. With the support
of other devotees, he found a job and educated himself. He wrote stories for a magazine and,
for several years, taught music to children. At the age of 30, he renounced the world and took
monastic vows from a traveling monk, officially becoming a swami.
For the next eight years, Swami Kripalu walked through northwest India as a mendicant, living
on alms and studying ancient yoga texts. As he traveled through small villages, he would offer
instruction and inspiration to whoever would listen. He became renowned as a yogi and spiritual
teacher.
After years of traveling and teaching, Swami Kripalu made a pilgrimage to Rishikesh, a holy
region of the Himalayan mountains. According to legend, while traveling alone through a
wooded field, Swami Kripalu was startled to meet a young man with radiant skin and eyes. In
the course of their conversation, the young man revealed details of Swami Kripalu’s past that
only Swami Pranavanandji would have known. The young man, as the story goes, then revealed
that his spirit had entered the body of an old man, and, in that manifestation, had taught Swami
Kripalu in Bombay. This manifestation, as a young and vibrant man, was his true form, and he
instructed Swami Kripalu to strive to learn his true identity. After assigning Swami Kripalu this
task, the young man vanished.
Swami Kripalu was amazed by this experience and felt an increase in love for his teacher and
new inspiration for his spiritual journey. A short time later, he received a vision in meditation.
The young man appeared before Swami Kripalu and instructed him to stop traveling and begin
practicing specific yoga techniques that the old yogi had taught to Swami Kripalu as a student in
Bombay, with the instruction that he not practice them until permission was given.

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 yoga philosophy

Shortly after, Swami Kripalu settled into a spare room belonging to a devotee’s family and began
practicing. He would sit in Lotus position and practice anuloma viloma pranayama an hour three
times each day. After several months of daily practice, he increased to an hour and a half three
times daily.
After several months of practicing this routine, Swami Kripalu experienced an energy awaken-
ing. Thereafter, whenever he sat for pranayama, his body would begin to vibrate and shake.
Spontaneous vigorous breathing patterns would occur, and his body would be thrown into
positions he had never seen before. Swami Kripalu was frightened by these experiences, but he
continued his practice, trusting in his teacher’s protection.
Soon after his energy awakening, Swami Kripalu was given a book on hatha yoga. He was
amazed to discover that many of the spontaneous breathing patterns he had experienced were
classical pranayamas. He also learned that many of the positions his body was propelled into
were traditional yoga postures. Inspired by this discovery, Swami Kripalu continued his practice
with enthusiasm.
Swami Kripalu increased his practice time to 10 hours each day. In addition, over the years he also
experimented with different lifestyle approaches to support and deepen his practice. For example,
for three years he fasted on milk and toward the end of his life spent 12 years under a vow of
silence.
In 1955, Swami Kripalu was invited to be a guest speaker at a spiritual celebration in the village
of Kayavarohan. For some unknown reason, even though he usually declined invitations to speak,
especially when they involved travel, he accepted this invitation and went to Kayavarohan.
After giving his lecture, he was offered a tour by the village elders. He was told of archaeological
excavations that had unearthed an ancient civilization. Swami Kripalu toured the ruins and was
led to the courtyard inside the village where special archaeological objects were kept. He was
amazed to see the large Shiva Linga, and recognized the yogi carved into the front of it as the
same man who had appeared to him in a vision in Rishikesh.
Later in meditation, the story goes, the young man appeared to Swami Kripalu again and
revealed himself as Lakulisha. He instructed Swami Kripalu to continue his sadhana and to work
to revive Kayavarohan as a spiritual center. Swami Kripalu moved to Kayavarohan and founded
a nonprofit organization to rebuild Lakulisha’s temple and establish an ashram where aspirants
could study and practice yoga. Swami Kripalu continued his sadhana and rebuilding efforts in
Kayavarohan until he came to the United States in 1977, to live at Amrit Desai's ashram.

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yoga philosophy

Amrit Desai met Swami Kripalu when he was 15, and Swami Kripalu quickly became a father
figure to the young man. Amrit would visit Swami Kripalu regularly after school, when Swami
Kripalu was ending his daily meditation and could spend time teaching Amrit. They spent several
years together in this way before Swami Kripalu’s move to Kayavarohan.
Amrit was athletic and developed a love for yoga but decided not to follow Swami Kripalu into
monastic initiation. Instead he chose to have a family and seek a career. In 1960 he traveled to
Philadelphia to attend art college and study textile design. His plan was to earn a degree and
return to India as a fabric designer. To support himself while attending school, he taught yoga.
Amrit found teaching yoga in Philadelphia more enjoyable and lucrative than he imagined fabric
design in India would be, so he stayed in the US after completing college, and established a
retreat center and ashram on a farm outside the city. Amrit was a popular teacher and was soon
training others to teach yoga as well. His ashram filled to capacity with seekers who accepted him
as a guru, or spiritual master.
As Amrit learned of more advanced practices from Swami Kripalu, he wanted to bring these
practices to his students. He observed that the advanced spiritual practices required profound
dedication and a willingness to undergo difficult austerities and purification, traditionally prac-
ticed only in supportive, monastic settings. Wanting the benefits for his students, Amrit began to
investigate, under Swami Kripalu’s guidance, the possibility of a yogic path adapted to modern
life.
Exploring and experimenting with his close students, Amrit developed Kripalu Yoga as a bridge
to Swami Kripalu’s advanced practice. It required discipline and surrender, but not to the extent
of Swami Kripalu’s path. Kripalu Yoga can be practiced by people living “normal” lives. Swami
Kripalu acknowledged and supported the practice of Kripalu Yoga as a powerful, transforma-
tional path for non-ascetics.
Every few years, Amrit would visit Swami Kripalu in India. He would show Swami Kripalu photos
of his ashram and invite Swami Kripalu to visit.
When Amrit presented his invitation to Swami Kripalu in 1976, Swami Kripalu surprised him by
saying that he would visit. Preparations began, and Swami Kripalu arrived in the US in May 1977.
After spending several months at the ashram in Pennsylvania, Swami Kripalu visited ashrams in
Canada and California that had been established by other disciples. Swami Kripalu then settled
in Amrit’s Pennsylvania community, where he stayed for four years. During his time at Amrit’s
ashram, he consciously broke his 12-year vow of silence, speaking to the community often, in
addition to communicating by writing on a slate. He returned to India in September 1981, and on
December 29, Swami Kripalu died there in the company of close disciples.

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 yoga philosophy

With the death of Swami Kripalu, Amrit became a lineage holder of Swami Kripalu’s tradition in
the West. The Kripalu ashram grew in size and depth, teaching students and training teachers to
spread Kripalu Yoga throughout the world.

A New Paradigm: The Teacher Within

In 1983, the directors of the Kripalu ashram purchased the Shadowbrook estate, a 325-acre
property in Stockbridge, Massachusetts that included a former Jesuit seminary. By 1992, Kripalu
Center for Yoga & Health was a sanctuary for more than 15,000 guests annually, with a residen-
tial staff of more than 300.
In October 1994, it was revealed that Amrit had committed a series of consistent ethical viola-
tions over the years, and the trust between him and his disciples became irrevocably severed.
Amrit Desai was asked by the Kripalu Board of Trustees to resign as spiritual leader.
Since 1994, Kripalu has grown, evolved, and changed organizationally and spiritually. The
transition from a guru-disciple, ashram-based model to a community that values and honors all
traditional and contemporary spiritual paths is unique and represents a journey into new frontiers.
Today, Kripalu is the largest yoga-based retreat and educational center in North America. The
Kripalu School of Yoga offers aspiring teachers the opportunity to deepen their practice through
immersion trainings, while mastering the skills necessary to lead others in the practice of Kripalu
Yoga. The Kripalu School of Ayurveda is aimed at promoting Ayurveda as a healing science in
the West. The schools are mission-driven, with the goal of making a lasting impact on individuals
and communities through the wisdom and practice of yoga and Ayurveda.

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yoga philosophy

three stages of kripalu yoga

physical body

stage one

Kripalu Yoga

stage three stage two

causal body subtle body

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 yoga philosophy

Notes:

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 anatomy,
physiology, and
kinesiology
Kripalu Yoga Teacher Training Manual 200-Hour Training

4.1
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anatomy, physiology, and kinesiology

skeleton—anterior view

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 anatomy, physiology, and kinesiology

skeleton—posterior view

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anatomy, physiology, and kinesiology

skeleton—lateral view

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 anatomy, physiology, and kinesiology

details of pelvis

The female pelvis is proportionally wider than the male pelvis from both front to back and side to
side. The aperture at the bottom of the pelvis is wider as well, to facilitate childbirth.

details of hip joint

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anatomy, physiology, and kinesiology

joints and ligaments

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 anatomy, physiology, and kinesiology

superficial muscle layer—

anterior view

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anatomy, physiology, and kinesiology

superficial muscle layer—

posterior view

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 anatomy, physiology, and kinesiology

superficial muscle layer—

lateral view

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anatomy, physiology, and kinesiology

intermediate muscle layer—

anterior view

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 anatomy, physiology, and kinesiology

intermediate muscle layer—

posterior view

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anatomy, physiology, and kinesiology

deep muscle layer—anterior view

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 anatomy, physiology, and kinesiology

deep muscle layer—posterior view

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anatomy, physiology, and kinesiology

Basic Anatomical Terminology

• Anatomical position is when most of the joints of the body are in neutral position and the muscles
are relaxed, hands facing forward, feet slightly turned out. It looks like Corpse pose as opposed to
Mountain pose.
• Axial skeleton is the part of the body that makes up the torso and head. It includes the ribs, spine, and
cranium, but does not include the shoulder and pelvic girdles.
• Appendicular skeleton is comprised of the shoulder and pelvic girdles; the arms, forearms, and hands;
and the thighs, legs, and feet.

Planes Of Movement
• Sagittal plane: Divides the body into sides.
>> Medial means closer to the center of the body.
>> Lateral means closer to the outside of the body.
• Coronal plane: Divides the body into front and back.
>> Anterior refers to the front of the body.
>> Posterior refers to the back of the body.
• Transverse plane: Divides the body from top to bottom.
>> Superior is closer to the head.
>> Inferior is closer to the feet.
• Proximal and distal only apply to the appendicular skeleton.
>> Proximal means closer to the axial skeleton.
>> Distal means further away from the axial skeleton.

Types of Joints
• Fibrous joints: Immovable joints such as the skull sutures, or partly moveable joints such as the radioul-
nar joint (the joint between the two bones of the forearm).
• Cartilaginous joints: Immovable or partly moveable joints connected by fibrocartilage. Some of
these joints permit limited movement, such as the discs between the vertebrae and the costal car-
tilage connecting the ribs to the sternum. The pubic symphysis is only moveable during childbirth.
Fibrocartilage has the consistency of rubber or soft plastic. It enhances resistance to tensile and
impact forces. It is avascular (does not have its own blood supply) and receives nutrition through
diffusion. Because of this, it does not repair easily after injury.

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 anatomy, physiology, and kinesiology

• Synovial joints: Synovial joints are freely moveable within the limits of the bony architecture. They
connect two or more bones within a joint capsule. The ends of the bones, which lie within the joint
capsule, are covered with hyaline cartilage, a harder substance than fibrocartilage. The joint capsule
itself arises from the periosteum, which covers the rest of the bone. The joint capsule is thickest where
movement is limited and thinner where movement is allowed. The joint capsule is lined with a synovial
membrane that secretes synovial fluid to lubricate the joint. Gentle movement enhances the secretion
of synovial fluid from the membrane and also warms the fluid so that it becomes thinner, making it
better able to flow over and penetrate the hyaline cartilage. This provides more cushioning for the
joint and allows the ends of the bones to glide more smoothly past each other.

Types of Synovial Joints

• Hinge: Convex surface of one bone fits against the concave side of another bone. Hinge joints permit
movement in only one plane. Examples are the elbow and interphalangeal joints. At the elbow, the
ulna has a cup-shaped depression that keeps the joint from extending past 180 degrees.
• Ball-and-socket: One surface, is basically spherical and the other is cup-shaped. Examples are the hip
and shoulder. Ball-and-socket joints permit movement in all directions.
• Gliding: Consists of generally flat surfaces such as the facet joints of the vertebrae and the intercarpal
and intertarsal joints.
• Ellipsoid: A reduced ball-and-socket configuration in which movement in one plane is largely
excluded, such as at the wrist and knee joints.
• Pivot: A ring of bone rotating around an axle of bone, such as the atlas/axis of the cervical spine.
• Saddle: Two concave surfaces articulating with each other, as seen in the carpal/metacarpal joint of
the thumb. Permits all movements except rotation.

Joint Movements
• Flexion: A movement on the sagittal plane that reduces the angle of the joint is called flexion. An
exception is the shoulder joint, in which flexion lifts the arm overhead, increasing the angle of the joint.
Flexion at the ankle joint is called dorsiflexion because it involves more than one joint.
>> An example of flexion is Standing Squat, where the ankles, knees, hips, and shoulder joints are all
in flexion.
• Extension: A movement in the sagittal plane that increases the angle of the joint is called extension.
Extension usually straightens a joint. At the shoulder joint, it would be bringing the arm to resting or
backward behind the body. Abnormal extension is called hyperextension. Extension at the ankle is
called plantar flexion because it involves not just the ankle but movement in the tarsals as well.
>> An example of extension is Boat, where the ankles, knees, hips, spine, and shoulders are all in
extension.
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anatomy, physiology, and kinesiology

• Adduction: A movement on the coronal plane that takes a part of the body toward the middle is
called adduction.
>> An example of adduction is Eagle, where the arms and legs are both adducted.
• Abduction: A movement on the coronal plane taking a part of the body away from the torso is called
abduction.
>> An example of abduction is Five-Pointed Star, in which the arms and legs are both abducted.
• Lateral flexion: In the torso, a movement on the coronal plane is called lateral flexion.
>> An example of lateral flexion is Half Moon.
• Lateral rotation: A movement on the transverse plane that takes a part of the body outward is called
lateral rotation. Rotation only occurs at ball-and-socket, gliding, and pivot joints. In the neck rotation,
is called left and right rotation. Often we think that when we circle the arm or the leg, we are rotating
that appendage, but the actual term for that movement—which is a combination of flexion, adduc-
tion, extension, and adduction—
is circumduction.
>> When we turn our front toes out in Triangle and Side Warrior, we are laterally rotating the femur
in the hip socket.
• Medial rotation: A movement on the transverse plane that takes a part of the body inward is called
medial rotation.
>> When we turn our back toes in during Triangle and Side Warrior, we are medially rotating the
femur in the hip socket.
• Supination/pronation: A movement at the radial/ulnar joint, which turns the palm up and down from
the elbow. Supination is palm up, and pronation is palm down.
• Inversion/eversion: Movements at the tarsal joints that turn the soles in (inversion) and out away from
each other (eversion).
• Anteversion means tilting the pelvis forward (as in Dog Tilt).
• Retroversion means tilting the pelvis backward (as in Cat Tilt).

The Shoulders
The shoulder girdle is a complex joint and special terminology is used for its movements. If not for
the mobility of the shoulder girdle, there would be significantly more restriction on the movements
we make with our arms.
• Elevation/depression: Lifting the shoulder blades, or scapula, is referred to as elevation, and
lowering the scapula is referred to as depression.

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 anatomy, physiology, and kinesiology

• Protraction/retraction: Movement of the scapula away from the spine is called protraction, and
movement of the scapula back in toward the spine is called retraction.
• Upward/downward rotation: When the scapula slides up and out at the same time, that is
upward rotation; when it slides in and down at the same time, that is downward rotation.

the spine
The spine can move in many directions: flexion, extension, lateral flexion, and rotation on its own
axis. Movement at each joint segment is small, but the combined movement of the entire spine is
large. This allows the spine to be mobile and also be protective of the spinal cord. Other than the
atlas and axis, each vertebra is made up of a body and a vertebral arch. Each vertebra also has
several surfaces that articulate (fit together) with the adjacent vertebrae. The way in which these
surfaces are oriented and interact determines the range of motion in that segment of the spine.
These surfaces are called articular facets (adjoining surfaces that face each other on the verte-
bral arch), spinous processes (which project from the back of the vertebral arch), and transverse
processes (which project from the sides of the vertebral arch).
• Cervical: seven vertebrae in all.
>>The atlas and the axis are the first and second vertebrae of the cervical spine and together
form a pivot joint. Most of the rotation in the cervical spine occurs at this joint. In the rest
of the cervical spine, the bodies of the vertebrae are small and curved.
>>Articular facets are shallow (45-degree angle), and lateral flexion is always accompanied
by a slight amount of rotation caused by this angle.

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anatomy, physiology, and kinesiology

>>Spinous processes are shorter than in the thoracic spine, but are
relatively long, to provide support for the head and neck. They
point straight out rather than at a downward angle, but when the
head is dropped back, they overlap each other and provide a bony
restraint.
>>C7 has the longest spinous process and can be easily palpitated.
The transverse processes are short and broad and limit side
bending.
>>Normal position of the cervical spine is lordosis (curving toward
the front).
>>The cervical spine is the most mobile in all directions.
• Thoracic: twelve vertebrae in all, with larger bodies and discs.
>>These vertebrae have long spinous processes to help prevent
hyperextension. The transverse processes articulate with the ribs.
All movements are possible, but most movements are limited by
the rib cage, especially flexion.
>>Articular facets are almost flat and are located on the circum-
ference of a circle. This facilitates rotation, which is the easiest
movement of the thoracic spine.
>>Normal position of the thoracic spine is kyphosis (curving toward
the back).
• Lumbar: five vertebrae in all, with massive bodies and thick discs.
>>Short spinous processes, which allow lots of extension. Transverse
processes are broad.
>>Articular surfaces are straight forward and back (up and down), which limits rotation.
>>Normal position of the lumber spine is lordosis, giving the lumbar spine a tendency toward
extension.
• Sacrum: five fused vertebrae.
>>Kyphosis is severe.
>>L5 wants to slide forward off the first sacral vertebra, but is not allowed to by the place-
ment of the articular surfaces.
>>The sacrum forms a cartilaginous joint with the innominate bones (ilium). There is almost
no movement at the sacroiliac joint.

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 anatomy, physiology, and kinesiology

• Points of hypermobility: There are certain areas of the spine that can easily be overused due to
the way they are constructed. These tend to be areas where transitions occur from one type of
vertebra to another:
>>C1/Occiput—Flexion and extension
>>C1/C2—Rotation
>>C7/T1—Flexion
>>T11/T12—Rotation (due to floating ribs, as opposed to fixed ribs)
>>T12/L1—Flexion and lateral flexion
>>L5/S1—Extension
>>Because of these natural tendencies, it is important to strengthen the spinal muscles
before making them more flexible. Working on flexibility before ensuring proper support
may lead to injury.
• Movements of shoulder and effects on spine. Flexion of the arms is associated with extension of
the spine. Extension of the arms behind the back causes flexion of the spine. Adduction causes
lateral bending to that side, and abduction causes lateral bending to the opposite side.

Examples Of Disc Problems

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anatomy, physiology, and kinesiology

Muscles
• Muscle makes up between 70–85 percent of the body’s weight.
• There are three types of muscles in the body:
>>Skeletal muscles, which move the skeleton.
>>Cardiac muscles, which compress the heart cavity.
>>Smooth muscles, which are the involuntary muscles of the other systems, such as digestion
and elimination.

How Skeletal Muscles Work

• Two main types of contraction:
>>An isometric contraction is a contraction in which the muscle engages but the length of
the muscle does not change.
>>An isotonic contraction refers to a muscle being engaged when its length changes. This
can be either a concentric contraction or an eccentric contraction.
ɅɅ A concentric contraction happens when a muscle is stimulated and shortens as it pulls
the two sides of the joint closer together.
ɅɅ An eccentric contraction happens when a muscle increases in length under tension
while resisting gravity.
ɅɅ Usually concentric and eccentric contractions happen on opposite sides of a joint.
For instance, when the biceps brachii concentrically contracts to flex the elbow, the
triceps brachii eccentrically contracts to allow the elbow to flex. The opposite happens
when the elbow is extended. If the elbow is held in flexion, it becomes an isometric
contraction.
ɅɅ The muscle that concentrically contracts to cause movement is called the agonist
(prime mover), and the muscle that eccentrically contracts to oppose that movement
is called the antagonist. This system of mutual opposition works to create stabilization
in the bones and joints.
ɅɅ When two or more muscles work together to do the same thing, they are called syner-
gists. An example would be the adductor muscles, which work as a group. Anything
other than the opposing muscle that opposes a movement is called resistance (such as
a weight or gravity).
ɅɅ Fixator muscles stabilize proximal joints during weight-bearing functions of more distal
joints. For example, the serratus anterior stabilizes the scapula when the arms are
lifting weight.

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 anatomy, physiology, and kinesiology

• It is important to remember that muscles do not work in a vacuum. Any movement produces
movement in other parts of the body, either to facilitate the movement or to compensate for
the movement. Allow the body to stay in balance.

Stretch Reflexes
• The myotatic stretch reflex, or knee-jerk reflex:
aa. This reflex acts to help us absorb shocks by quickly contracting the muscle to keep us
from collapsing (such as when we get up off a chair). It is known as the “knee-jerk reflex”
because it is especially sensitive in the large antigravity muscles, such as the quadriceps,
and can be activated when the nervous system gets a message for the muscle to contract,
such as when the doctor taps your quadriceps tendon with a reflex hammer and your foot
kicks forward.
bb. Stimulating the muscle fibers repetitively in this way serves to shorten the muscle involved
and diminish flexibility. This can be seen in runners whose hamstrings become short over
time. In hatha yoga, we want to minimize the stimulation of this reflex because it serves
to limit stretch. Therefore, doing things in a bouncy way, such as jumping in and out of
standing postures will reduce the ability to stretch.
cc. What we refer to in this program as the “stretch reflex” is actually the overriding of the
myotatic reflex through extended gentle holding, which invites the muscle to lengthen.
• The clasp knife reflex: This reflex acts to resist the relaxation of a muscle up to a certain point
and then to suddenly release. It can be demonstrated by the action that occurs in an arm-
wrestling match, when the two sides appear evenly matched for a while and then suddenly
one collapses. It can work in hatha yoga, as in the following example: Fold forward at the hips
with the legs straight, to get a frame of reference. Then bend the knees until you can bring
your torso against your thighs. Clasp your arms behind your legs, and then press up strongly
into your sitz bones. Hold for 30 seconds, then release. Fold forward again with straight legs
and see how far forward you can come.

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anatomy, physiology, and kinesiology

yoga and the body systems

Respiratory
• What is it? A group of conducting passages
that include the nasal cavity (air is warmed and
humidified, cilia filter), pharynx (two openings
of airway where the mouth and nose meet),
larynx (voice box, vocal cords) in the upper
tract and trachea (windpipe), bronchi (tree-like
structures that connect to the lungs; house
alveoli; where exchange of oxygen and carbon
dioxide takes place), and lungs in the lower
tract.
• What does it do? Takes in oxygen to fuel the cells
and removes carbon dioxide (waste) from the
body.
• How does yoga affect it?
>>Strengthens and expands the lungs through
continual deep breathing and specific
postures (Cobra, Bridge, Half Moon, Bow/
Wheel, Camel, and Fish).
>>Provides more room/vitality for the breath
once deep breathing has ceased.

Endocrine
• What is it? Series of glands that secrete hormones, or chemical messengers, into the
bloodstream.
• What does it do? Glands regulate the body’s mood, growth, and development; tissue function;
metabolism; sexual function; and reproductive processes.
• The glands (group of cells)
>>Pineal: melatonin hormone related to sleep.
>>Pituitary: master gland, instructs other glands.

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 anatomy, physiology, and kinesiology

>>Hypothalamus: heart rate, body temperature, blood pressure, memory, senses, and
emotional experience.
>>Thyroid: metabolism, body thermostat.
>>Parathyroid: calcium and phosphorus in the blood.
>>Thymus: T-cells (white blood cells), for healthy function of immune system.
>>Adrenal: produce adrenaline (for fight-or-flight), steroids for inflammation, sugar, water,
minerals, and sexual hormones.
>>Pancreas: digestive juices, blood sugar, and insulin/glycogen.
>>Ovaries: eggs, estrogen, and progesterone; testes: small sacs, testosterone.
• How does yoga affect it?
>>Supports the glands in optimal functioning, which results in less depression, stress, slug-
gishness, or excess weight gain.
>>Allows hormone production and release to remain balanced and well-tuned.
>>Aids the body in better dealing with such disorders as diabetes, hypoglycemia, hypothy-
roid, and hyperthyroid.
>>Activates thymus in heart-opening postures, such as Pigeon, Fish, and Bow.

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anatomy, physiology, and kinesiology

Circulatory
• What is it? The heart, arteries (away from heart), veins (to heart), and capillaries (connect
arteries and veins).
• What does it do? The heart pumps blood into the body’s tissues, providing them with oxygen
and nutrients while removing metabolic waste. It works with the respiratory system to trans-
port oxygen and with the endocrine system to transport hormones through the blood. Sends
out white blood cells to defend the body against foreign organisms (leukocytes).
• How does yoga affect it?
>>Deep breathing results in lower blood pressure and less stress in the body.
>>Increases the heart’s effectiveness by allowing veins to bring more blood to the heart and
by allowing the heart to slow down and pump more blood into the system. Circulation
opens up by stretching muscles.

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 anatomy, physiology, and kinesiology

Digestive
• What is it? A group of organs that, together, move, secrete acid, break down, digest, absorb,
and eliminate our food.
• What does it do? Transfers nutrients and water from food to supply cells with energy to per-
form body functions and create new cells.
• How does yoga affect it?
>>Most yoga postures compress and release the abdomen, which massages and squeezes
the organs.
>>Old blood, bile, and lymph fluid go out, and fresh blood and nutrients come in.
>>Deep breathing moves the abdomen, and also aids in the massaging of organs.

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anatomy, physiology, and kinesiology

Nervous
• What is it? The brain, spinal cord, and threadlike nerves that connect to each organ and body
part.
• What does it do?
>>Relays messages and instructions from the brain to the organs and body parts and from
the body parts and organs to the brain in order to regulate and communicate.
>>Tiny cells called neurons help the nervous system function. There are two types of neu-
rons—sensory (to brain) and motor (from brain).
• How does yoga affect it?
>>Helps stretch the spine, which allows the nervous system to communicate better with the
rest of the body.
>>Activates the parasympathetic nervous system and aids the body in a quicker transition
from fight-or-flight.
>>Supports the nerves in functioning at equilibrium.

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 anatomy, physiology, and kinesiology

Lymphatic
• What is it? Extensive drainage network that helps keep bodily fluids level and defends against
infection.
• What does it do? Collects extra lymph fluid and returns it to the blood to avoid tissue swelling.
Defends the body against germs, bacteria, viruses, and fungi. These invaders are filtered out
by the lymph nodes, which house white blood cells that produce antibodies to fight disease.
The spleen is a part of the lymphatic system and also aids in the fight against invaders by
producing its own white blood cells.
• How does yoga affect it?
>>Postures improve the flow of fluid in the system, aiding in the removal of toxins and increas-
ing immunity.
>>In inversions, lymph fluid that might have been building up in the feet and ankles is more
easily released back toward the heart.

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 benefits of
yoga
Kripalu Yoga Teacher Training Manual 200-Hour Training

“As teachers, we must present yoga professionally, refraining from any tendency to make unsubstanti-
ated claims or promise miraculous benefits. At the same time, we don’t want to close any doors to yoga’s
more subtle effects and its tremendous capacity to heal the body and mind. Along with understanding and,
when appropriate, explaining the traditional teachings, everyone’s subjective experience of yoga should be
respected.”

—Shobhan Richard Faulds

The language we use when teaching can help deepen students’ experience and appreciation of
yoga. This is especially true when speaking about the benefits of yoga. As a Kripalu Yoga teacher,
it’s important to explain the benefits of yoga in a manner that is accurate and resonates with your
students. This means knowing the different ways in which you can create entryways into yoga—
through the traditional yoga door or the modern science door—and how to speak accurately
from each. By bringing awareness and rigor to your explanations of the benefits of yoga, you will
engender feelings of safety and trust in your students.

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benefits of yoga

When you’re clear about the framework in which you’re speaking, you will benefit your students in
a number of ways.
1. It will increase your authenticity as a yoga teacher. In a world of media oversaturation, it can
be easy to speak about yoga’s benefits in inaccurate ways. Trusting your information source
will boost your confidence in talking about yoga.
2. It will provide a sense of safety to your students when you are clear and honest about what
you do and don’t know. Your students will be able to trust your depth of knowledge—both that
what you share is accurate and dependable and that you are also willing to admit when you
don’t know something. It may be helpful for you as a developing yoga teacher to know that
there is no expectation for you to be omniscient or to know everything about every subject.
Instead, we encourage you to teach what you’re comfortably knowledgeable about.
3. The ability to speak in different ways about the benefits of yoga allows you introduce more
people to the practice of yoga. Some students will be intrigued by the scientific benefits of
yoga, while others may feel more compelled by the benefits as traditionally they are under-
stood. Awareness of both will help you to interact with and serve more students.
Each doorway will provide unique support and challenge in cultivating your ability to serve as
a Kripalu Yoga teacher—empowering people and communities to explore their full potential
through the transformative wisdom and practice of yoga.

speaking about the traditional

benefits of yoga
Examples:
• “My experience is that Warrior can give a sense of confidence.”
• “Many of my teachers share that Child’s pose can quiet an anxious mind.”
• “Many students find forward folds relaxing.”
Personal experience: At times, it’s very useful to speak about the benefits of yoga from your own
personal experience. How has yoga helped you? What impact have you noticed (either in your
own body or working with other students) of a particular pose or practice? Your subjective experi-
ence of the practice will be of value to many students.
Teachers/guru: When you hear a teacher talk about the benefit of yoga from his/her experience,
you may wish to share this benefit with your students. If so, first determine if it is a traditional

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 benefits of yoga

yoga benefit or a modern science benefit. If a modern science benefit such as “this pose increases
parasympathetic activity,” you may want to double-check this with a scientific reference. If not,
share the benefit from the traditional yoga doorway. Students may feel inspired to know that a
well-seasoned teacher knows the scientific benefit of a certain pose or practice. It is important to
be clear who you are quoting and that it is a teacher you trust and respect.
Ancient yoga texts: You might also talk about the benefits of yoga by citing a certain doctrine,
such as the Yoga Sutras or Hatha Yoga Pradipika. As long as you note where you are offering this
benefit from, this could inspire students to understand more about the traditional benefits of yoga
as well as interest them in reading more about yoga philosophy.
Yoga framework/philosophy: It’s important as a teacher to be clear about which framework you’re
referencing. For example, if you are talking about the benefits of nadi shodhana and you want to
offer a traditional yoga benefit, you could say, “Traditionally, this practice is aimed at clearing the
energy channels.”

speaking about the modern

science benefits of yoga
This doorway can be broken down into two sub-doorways: yoga research and modern medicine.
Examples:
• “Research shows that Cobra pose can help people with low-back pain.”
• “Numerous studies show that this breathing practice can activate the relaxation response and
reduce anxiety.”
Yoga research: When you cite a benefit that has been rigorously researched, you are citing a yoga-
research benefit. This includes any peer-reviewed research study on yoga practices. Peer-reviewed
research articles have been reviewed by a group of experts to determine a study’s rigor. Many
such studies can be found at www.pubmed.com, an extensive research database that holds all
peer-reviewed studies being conducted in the US and around the world. These studies are also
considered “evidence-based,” meaning they include a rigorous research protocol, study imple-
mentation, and statistical analysis.
Modern medicine: This doorway may include more general research studies, but it specifically
includes any documented science on such things as Western anatomy and physiology, brain
science, and systems recognized/developed by modern science. This doorway can help you speak
about the benefits of yoga from a broader Western medical perspective. For example, from this

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benefits of yoga

doorway you might say something like “Warrior poses help to strengthen the muscles of the legs,”
because you know from Western medicine that engaging in any kind of stretching and holding
can increase the strength of the muscle group being held.

speaking about the benefits of

yoga
Key words
• Benefits as seen through the lens of the ancient yoga system
• Benefits as seen through the lens of modern science and current research
• “Peer-reviewed journal” and www.pubmed.com

Chapter learning outcomes

• Learn two different ways to talk about the benefits of yoga.
• Understand why this is important and will help you as a teacher.
• Experience a pranayama technique in which benefits are talked about from each doorway.
• Learn some of the documented benefits of yoga.

evidence-based yoga for

special populations
As a Kripalu Yoga teacher serving a community, it’s likely that you will have students who come
to class with a condition that impacts their abilities. It’s important for you to feel empowered to
support your students in the practice of yoga. Awareness of the research on yoga and special
populations will empower you and your students to practice yoga safely and with the utmost
integrity.
While you are not expected to know how to treat these conditions, as a yoga therapist might be,
it’s important to know how to support students to have a safe yoga experience in your classroom.

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 benefits of yoga

The following pages list five conditions which starts with low-back pain. While you may wish to
learn from a trusted teacher or book about the benefits and contraindications for various poses
from a traditional yoga perspective, below is the latest in yoga research on the conditions men-
tioned. You may also wish to learn more about these conditions through books or videos.
All teachers will be confronted with students who are working with a variety of conditions. It is
not your role to offer treatment suggestions or options for your students with these conditions.
However, it is your responsibility to help your students stay safe in your yoga classes.

working with a student with

a medical condition
• Be proactive: Ask your students about special conditions. Before class starts, ask your stu-
dents if they have any concerns or health conditions that you need to be aware of.
• Thank any students who let you know about their condition. This is privileged information that
your student trusts you with.
• Ask the student if their doctor knows about their condition and also knows that they are
taking yoga classes. If the students reports that their doctor does not know they that they are
practicing yoga, gently invite them to let their doctor know in order to optimize their safety
and ease. In addition, you may want to suggest that your student see a yoga therapist.
Doctors do not always know the potentials, possibilities, and pitfalls of practicing yoga.
• Encourage students to use modifications, be gentle, and listen to their bodies. Encourage
them to take care of themselves in class, and remind them that pushing too much could actu-
ally aggravate their condition. Let them know you are there to support them as much as you
can.
• Check in with students after the class. You might ask them, “Did the class meet your needs?”
Follow up to see how they might continue to feel supported in the next class.
The following recommendations come from evidence-based yoga research studies that can be
found at www.pubmed.com.

1. Low-Back Pain
• 85% of people will experience low-back pain at some point in their lives.

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benefits of yoga

• 21% of the population come to yoga for low-back pain.

(Groessi et al, 2008; Williams et al, 2005)
• Yoga improves back function and mobility.
• Some evidence shows that yoga alleviates back pain and that these effects can last long-
term.
(Cramer, 2013; Williams et al, 2009)
• Key poses: Cat/Cow, Cobra and variations, Warrior, Bridge, Supine Twist, Triangle,
Downward-Facing Dog (generally avoid forward bends).
(Cramer, 2013; Williams et al, 2009; McCall, 2007)

2. Pregnancy
• Yoga can reduce levels of stress, depression, and anxiety.
• Yoga can positively increase levels of mindfulness and bonding with the baby.
• Research shows that yoga reduces labor pain and improves birth weight.
(Satyapriya et al, 2009; Field et al, 2012; Muzik et al, 2012; Songporn et al, 2008; Songporn
et al, 2008)
• To be avoided: vigorous twists, forward bends with legs closed, pushing personal edge
• Consider offering supported Savasana.
(McCall, 2007)

3. High Blood Pressure (HBP)

• HBP is an imbalance in the circulatory system and is correlated with heart attack, stroke, and
metabolic syndrome.
• 67 million people have high blood pressure (1 in 3 people).
www.cdc.gov/bloodpressure/facts.htm
• Yoga has been shown to improve blood pressure.
(Cohen et al, 2007; for a review Hagins et. al, 2013)
• Modifications for people with HBP: Practice slow, gentle styles of yoga and avoid strenuous
poses/flow.
(McCall, 2007)

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 benefits of yoga

4. Cancer
• About 1.6 million people are diagnosed with cancer each year, and at any given time about 12
million Americans currently have cancer.
• It is common for individuals undergoing treatment to feel fatigued and experience change in
cognitive and physical functions.
(McCall, 2007)
• Studies show that yoga helps people with cancer in a number of ways: They require shorter
hospital stays; heal more rapidly from wounds; and experience less nausea.
(Culos-Reed et al; Holger, 2012 & McCall, 2007)
• Recommended yoga: gentle yoga, gentle pranayama, meditation, yoga nidra (avoid hot
yoga).
(McCall, 2007)

5. Post-Traumatic Stress Disorder

• Post-traumatic stress disorder (PTSD) may develop in some people after exposure to
extremely traumatic events, such as military combat, crime, an accident, or a natural disaster.
• Each year, 7.7 million people 18 or older are diagnosed with PTSD. Symptoms of PTSD include
high levels of anxiety or depression, reliving traumatic experiences, nightmares, and excessive
avoidance of people or places that act as triggers.
• Several studies show that meditation, especially mindfulness meditation, improves PTSD
symptoms.
• Research on postures is varied, with one study showing improvements in symptoms and the
other showing no differences with a control group not practicing yoga.
• Mantra practice has been shown to be effective in alleviating some of the symptoms of PTSD.
(Kim et. al, 2013)
• Recommended yoga: yoga nidra, mantra, three-part breath. (Stankovic, 2011)

Key words
• Evidence-based
• Protocol for supporting special-needs students
• Control group

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benefits of yoga

Chapter Learning Outcomes

• Learn five common conditions that yoga students may have.
• Understand basic features and vulnerabilities of these different conditions.
• Learn the latest outcomes of yoga research for these specific populations.
• Gain an embodied understanding, through a group experience, of what it's like to carry one of
these conditions into a yoga class.

references
Low-Back Pain
• Williams, K., Petronis, J., Smith, D., Goodrich, D., Ravi, N., Doyle Jr, E., Juckett, G., Wu, J.,
Kolar, M., Gross, R., Steinberg, L. (2005). Effect of Iyengar Yoga therapy for chronic low-
back pain. Pain 115. 107–117.
• Williams, K., Abildso, C., Steinberg, L,. Doyle, E., Epstein, B., Smith, D., Hobbs, G., Gross, R.,
Kelley, G., Cooper, L. (2009). Evaluation of the effectiveness and efficacy of Iyengar Yoga
therapy on chronic low-back pain. Spine. Sep 1;34(19).
• Cramer, H., Lauche, R., Haller, H., Dobos, G. (2013). A systematic review and meta-analysis
of yoga for low-back pain. Clin J Pain. May;29(5):450–60.
• Groessl, E.J., Weingart, K.R., Aschbacher, K., Pada, L., Baxi, S..(2008). Yoga for veterans
with chronic low-back pain. J Altern Complement Med. Nov;14(9):1123–9.
• McCall, T., Yoga as Medicine. (2007). Bantam Books. New York, NY.

Pregnancy
• Satyapriya, M., Nagendra, H.R., Nagarathna, R., Padmalatha, V. (2009) Effect of inte-
grated yoga on stress and heart rate variability in pregnant women. Int J Gynaecol Obstet.
Mar;104(3):218–22.
• Field, T., Diego, M., Hernandez-Reif, M., Medina, L., Delgado, J., Hernandez, A. (2012).
Yoga and massage therapy reduce prenatal depression and prematurity. J Bodyw Mov Ther.
Apr;16(2):204–9.
• Muzik, M., Hamilton, S.E., Rosenblum, K., Waxler, E., Hadi, Z. (2012). Mindfulness yoga
during pregnancy for psychiatrically at-risk women: preliminary results from a pilot feasibility
study. Complement Ther Clin Pract. Nov;18(4):235–40.

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 benefits of yoga

• Chuntharapat, S., Petpichetchian, W., Hatthakit, U. (2008). Yoga during pregnancy:

effects on maternal comfort, labor pain, and birth outcomes. Complement Ther Clin Pract.
May;14(2):105–15.
• McCall, T., Yoga as Medicine. (2007). Bantam Books. New York, NY.

High Blood Pressure

• www.cdc.gov/bloodpressure/facts.htm
• Cohen, D., Townsend, R.R. (2007) Yoga and hypertension. J Clin Hypertens. Oct;9(10):800–1.
• Marshall Hagins, Rebecca States, Terry Selfe, Kim Innes. (2013). Effectiveness of Yoga for
Hypertension: Systematic Review and Meta-Analysis. Evid Based Complement Alternat Med.
• McCall, T., Yoga as Medicine. (2007). Bantam Books. New York, NY.

Cancer
• S. Nicole Culos-Reed, Michael J. Mackenzie, Stephanie J. Sohl, Michelle T. Jesse, Ashley N.
Ross Zahavich, and Suzanne C. Danhauer. (2012). Yoga and Cancer Interventions: A Review
of the Clinical Significance of Patient Reported Outcomes for Cancer Survivors. Evid Based
Complement Alternat Med.
• Holger Cramer, Silke Lange, Petra Klose, Anna Paul, and Gustav Dobos (2012). Yoga for
breast cancer patients and survivors: a systematic review and meta-analysis. BMC Cancer; 12:
412.
• McCall, T., Yoga as Medicine. (2007). Bantam Books. New York, NY.

PTSD
• Kim, Schneider, Kravitz, Mermier, and Burge (2013). Mind-Body Practices for Posttraumatic
Stress Disorder. Journal of Investigative Medicine. Vol 61 (5).
• Stankovic. (2011). Transforming Trauma: A Qualitative Feasibility Study of the Effect of
Integrative Restoration (iRest) Yoga Nidra on Combat Related Post-Traumatic Stress
Disorder. Journal of the International Association of Yoga Therapists. No 21.

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 kripalu yoga the yoga of self-discovery
Kripalu Yoga Teacher Training Manual 200-Hour Training

Kripalu Yoga is an integrated system of self-transformation that empowers you to realize your full
potential. The journey begins as you revitalize the body through postures, breathing exercises,
and relaxation techniques. It deepens as you learn to focus awareness, enabling you to enter
meditative states that awaken compassion and clear the mind. Through the practice of Kripalu
Yoga, you discover how to nurture the roots of health, catalyze personal growth, live with greater
skillfulness and joy, and transform your sense of what it means to be alive.
Kripalu Yoga lives both on and off the yoga mat. As we practice and teach yoga, our lives inevita-
bly begin to change. As we practice Kripalu Yoga on the mat, we begin to notice obvious changes
in our physical body, a growing tolerance for the sensations that are created in each asana, and
an increase in flexibility, strength, and health. In addition, noticeable shifts occur emotionally and
spiritually. The practice of being present begins to suffuse each moment as we explore asana,
pranayama, and meditation. Samskaras, or energy blocks, are activated and opened, literally
loosened, by on-the-mat practice. Prana, the life force, opens resistance in our body and mind
as we become ready. Consequently, we are supplied just the right situations to draw these resis-
tances to the surface for greater inquiry. Whether we like the feelings and sensations that arise in
yoga or not, we are encouraged to examine, feel, and integrate them over time. As we continue to
practice, we can become more skillful in listening to the inner wisdom that guides us in the flow of
our lives.

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kripalu yoga

The Kripalu Approach:

• Awakes nonjudgmental self-awareness.
• Yoga as a safe and disciplined practice for integration.
• Combines Western science with Eastern philosophy to promote vitality.

A Kripalu Yoga class includes:

• Welcoming and setting a context and/or intention for practice.
• Centering.
• Pranayama to cleanse the body and build a more connected relationship to the life force.
• Warm-Ups (hara or core engagements) that synchronizes breath with movement and con-
centration, preparing the body for more challenging asana.
• Asana sequences designed to strengthen, stretch, and balance the body, including standing
and balancing, forward bending and backbending, spinal twists, lateral bends and inversions.
A Kripalu Yoga class can range from gentle, moderate to vigorous, and includes tools from
the three stages.
• Relaxation to allow integration of the practice on a physical, energetic, and mental level.
• Meditation.

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 kripalu yoga

kripalu yoga stages

Stage One: Will
Purpose: To increase awareness of bodily sensations.
• Practice of Stage One creates purification, resulting in increased physical awareness. This
produces strength, flexibility, and stamina.
• Attention focuses on physical sensations.
• Witness consciousness begins through physical inquiries: You do yoga.
• Alignment principles are based on anatomical architecture and references.

Stage Two: Will and Surrender

Purpose: To increase awareness of thoughts, feelings, and emotions.
• Practice of Stage Two strengthens the will and removes blocks/habitual patterns. This pro-
duces personal clarity and honesty.
• Relaxed attention on thoughts, feelings, emotions, and breath.
• Witness consciousness develops through posture inquiry: You do yoga, and yoga does you.
• Alignment principles are based on prana/energy.

Stage Three: Surrender

Purpose: To increase awareness of instinct and intuition.
• Practice of Stage Three results in increased ability to experience situations without judgment,
and to be present in body, mind, and spirit simultaneously. This produces joy, power, and
wisdom.
• Passive attention on instinctual, intuitive movement.
• Witness consciousness surrenders to experiences of meditation in motion: Yoga does you.
• Alignment principles come from natural intuition.

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kripalu yoga

kripalu yoga stages

By learning the foundational yoga poses, developing your will, listening to your body’s wisdom,
quieting the mind, and awakening nonjudgmental awareness, your yoga is revealed.

STAGE ONE STAGE TWO STAGE THREE

Will Will/Surrender Surrender
Purpose Increased awareness of Increased awareness of Increased awareness of
bodily sensations. thoughts, feelings, instincts and intuition.
and emotions.

Practice Creates purification, Strengthens the will and Results in increased

resulting in increased removes blocks/habitual ability to experience
physical awareness. patterns. This produces situations without
This produces personal clarity judgment and to be
strength, flexibility, and and honesty. present in body, mind,
stamina. and spirit simultane-
ously. This produces
joy, power and wisdom.

Attention Focused on physical Relaxed… thoughts, Passive on instinctual,

sensations. feelings, emotions, intuitive movement.
and breath.

Witness Begins through Develops through Surrenders to experi-

Consciousness physical inquiries. posture inquiry. ences of meditation in
motion.
You do yoga. You do yoga, and yoga
does you. Yoga does you.

Alignment Principles are based on Principles are based on Principles come from
anatomical architecture prana/energy. natural intuition.
and references.

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 kripalu yoga

kripalu yoga tool bag

The following are methodologies for teaching Kripalu Yoga. As a yoga teacher, you will find it
essential to have tools to create powerful learning experiences. A Kripalu Yoga teacher teaches
yoga postures, but also provides an experience that resonates. This requires that you create
safety, cultivate body awareness, and build an attunement using clear language and sensitivity to
the needs of your individual students.
We have grouped the tools below into those that seem to apply to a particular stage and those
that are practiced in all three stages. There are times when it’s useful to distinguish which stage a
tool fits in, and times when it’s impossible to do so. For the purposes of systematic learning, it can
be helpful to break down experiences into manageable components. These Kripalu Yoga meth-
odologies first transform your life on the mat, and then extend into your life off the mat.

Stage One Tools: Build gross body awareness and focus the mind.
• Coordinating breath with movement.
• Building a posture from the ground up.
• Instructional demonstration.
• Posture options.
• Comparisons.
• Assisting and props.
• Finding your edge.
• Knowledge of anatomy, physiology, and kinesiology.
• Benefits and contraindications.

Stage Two Tools: Develop subtle body awareness and awaken prana.
• BRFWA (Breathe, Relax, Feel, Watch, Allow).
• Guided breathing.
• Exploring the edge.
• Sustaining a pose.
• Functional Imagery.

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kripalu yoga

Stage Three Tools: Surrender to prana and connect to Source.

• Silent demonstration.
• Slow-motion prana exercise.
• Prana responses.
• Meditation in motion.

Notes:

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 kripalu yoga

stage one tools

Coordinating Breath with Movement
Instructing students in coordinating breath with movement begins to awaken awareness and
reduces the possibility of injury. It is a clear way to instruct movement while inviting students to
stay connected to the breath. For example, “Inhale your arms overhead. Exhale and release arms
down. Inhale, bend your right knee, and lift your right foot off the ground. Exhale, set your right
foot back on the ground.”

Building a Posture from the Ground Up

Each asana has an anatomical and energetic architecture. Building the posture from the ground
up is a way to ensure a strong foundation and clear alignment detail. When guiding students in
standing poses, start with the feet; in other poses, start with the areas that are in contact with the
ground, such as the hands or the legs.

Instructional Demonstration
Taking the time to demonstrate a posture, building from the ground up, highlighting common
misalignments, and showcasing the use of props and posture options can deepen students’
knowledge and experience.

Posture Options
Every posture has options (variations, modifications, and adaptations) for students at all levels.
Being aware of how to adjust a position or movement to meet individual needs is an intuitive
talent that takes knowledge, time to develop, and practice.

Comparisons
Having students observe how they feel before a specific movement, watch how they feel during
the movement, and observe how they feel after completing the movement gives them an opportu-
nity to observe the effect of each part of their experience. Some comparisons include before/after,
between two sides of the body, or between effort and ease. Comparisons are a wonderful way to
cultivate witness consciousness and create increased body awareness.

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kripalu yoga

stage one tools (continued)

Assists and Props

Assisting students in postures can guide them into a way of doing the posture that they may not
have otherwise experienced. Conscious, confident, and caring assists (verbal, press-point, ener-
getic, feel-good, and hands-on) are one of the benefits of being in a class rather than practicing
with a video or alone. Introducing props (chairs, walls, straps, blankets, blocks, mats, bolsters,
and mirrors) can also help students grow in their practice.

Finding Your Edge

No matter how skilled you or your students are at doing an asana, there is always an edge.
Finding your edge (of strength, flexibility, attention, or endurance) and entering it with the appro-
priate balance of effort and compassion is a skill worth honing. Do you resist bringing yourself to
your edge, rarely pressing up against limitation? Or do you push into your edge, in competition
or judgment, sometimes causing injury? Finding the place that is just right helps the body to open
and strengthen.

Knowledge of Anatomy, Physiology, and Kinesiology

Offering information about the muscles, bones, glands, and organs and how they work provides
visual images, a sense of comfort, and reference points for alignment principles and benefits and
contraindications.

Benefits
Possessing the skill and knowledge to describe and inspire students to notice and feel the benefits of
a posture is invaluable. Speaking about benefits helps create body awareness, provides support as
students maintain a pose, and educates them about the functions of their body.

Contraindications
An important role of the yoga teacher is to provide safety for students when guiding asanas.
Being able to recognize potentially harmful situations and communicating reasons why students
should modify or avoid a posture/breath is vital. It’s best to communicate contraindications by
instructing students in what to do rather than what not to do. Consider checking in with your
students at the beginning of class by asking, “Is there anything I should know about your body or
health?”

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 kripalu yoga

stage two tools

BRFWA: Breathe, Relax, Feel, Watch, Allow
BRFWA is a Kripalu model for allowing experience to move, integrate, and release.
• Breathe: Reconnect with the sensations in the body through attention to inhalation and exhalation.
• Relax: Soften muscles, reduce any effort around mental activity, open to energy moving through resis-
tance in the bodymind.
• Feel: Focus awareness on the sensations, feelings, memories, and thoughts flowing through the
bodymind.
• Watch: Observe your experience with compassion and acceptance.
• Allow: Let your experience be just as it is, without any need to understand, judge, or change it.

Guided Breathing
Guided breathing contributes to strong witness consciousness, reduces the risk of injury, strengthens aware-
ness of prana, brings a person into the present moment, and helps to purify the body, mind, and emotions.
For example, “Apply kapalabhati as you sustain Warrior” or “Take a moment to breathe and notice how you
feel.”

Exploring the Edge

In Stage One, you find the edge. In Stage Two, you explore the edge through movement inquiry, sustaining
the pose and riding the waves of sensation. As you sustain a pose, you may notice that the edge shifts as you
place attention on it.

Sustaining a Pose
Staying in postures for an extended period of time increases physical and energetic awareness.

Functional Imagery
This technique gives students mental pictures on which to focus and can create a somatic ability to perform
a new movement. For example, in Half Moon, have students picture themselves leaning up and over a giant
beach ball.

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kripalu yoga

stage three tools

Silent Demonstration
Silent demonstrations of preparing for, moving into, sustaining, and moving out of an asana or
asana sequence can provide students an energetic and evocative experience.

Slow-Motion Prana
Guiding students to feel and play with subtle prana in slow motion is an introductory experience
for sensing, directing, and opening/surrendering to the life force.

Prana Responses
Guiding students to respond to prana gives them permission to listen to and follow the wisdom of
their body. Most bodies, after doing a forward bend, intuitively respond with some kind of back-
bending movement. When you provide permission, guidance, and time to respond to postures,
unique and creative sequences may begin to emerge. Giving students small amounts of time to
respond to prana after individual postures or sequences primes them for meditation in motion.

Meditation in Motion
Meditation in motion is when yoga/prana moves you. You become the creator of yoga. The
Bhagavad Gita states that there are as many yoga poses as there are infinite manifestations of
God. The ancient yogic text known as the Gheranda Samhita says, “There are 84 hundreds of
thousands of asanas described by Shiva. The asanas are as many in number as there are species
of living creatures in this universe.” All movement done with awareness is yoga.
As a yoga teacher, you will rarely lead a 90-minute meditation-in-motion class. Meditation in
motion is usually a personal, intimate experience most often done in one’s personal practice.
During your practice of meditation in motion, you may discover unique, creative sequences you
may wish to lead in class. Meditation-in-motion experiences are naturally appropriate for one’s
body, age, limitations, and strengths.

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tools for all three stages

Alignment
• Stage One: Principles are based on anatomical architecture and references, generally build-
ing a pose from the ground up, stacking the major bones on top of each other.
• Stage Two: Principles are based on prana and lines of energy. Awareness is brought to areas
of sensation.
• Stage Three: Principles come from intuition. The body’s wisdom is expressed and released.
There are no rules or limits; the body follows what feels appropriate.

Creative Sequencing
Creative sequences, including vinyasa flows, are a hallmark of Kripalu Yoga. As a Kripalu Yoga
teacher, you are not limited to classical postures, and there are no prescribed sequences to follow.
With the three stages of Kripalu Yoga, yoga becomes a living inquiry.
• Stage One: Engage students’ attention, prepare their body for holding postures.
• Stage Two: Help students explore, open, strengthen, and sustain poses on deeper levels,
empowering them to uncover their own imagination and creativity.
• Stage Three: The practice is inherently one of creative sequences, as prana guides the
flow, and students tune into their natural energies. As a Kripalu Yoga teacher, the creative
sequences that you bring to your classes often emerge from your personal Stage Three
experiences.

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tools for all three stages

Language
Voice quality and use of language are two of the most influential tools for guiding students.
Learning to speak in ways that do not distract students from their experience, but instead guide
them deeper, is an art. Different types of language is used in each of the three stages.
• Stage One: Clear, precise directions provided in progressive, logical steps help guide students
into asana. In general, build poses from the ground up, coordinate breath with movement,
bring awareness to details, and offer benefits and contraindications.
• Stage Two: Explorational language and guidance is provided to encourage micromovements,
prana response, and creative inquiry. Functional imagery (giving students mental pictures
on which to focus) can create a somatic ability to perform a new movement. For example,
“In Standing Forward Fold, picture your whole body draped like a towel over a towel rack.”
Another Stage Two technique is the use of affirmations to focus attention and provide sup-
port while sustaining poses. For example, have students repeat “I am strong and powerful”
and encourage them to notice their internal dialogue while holding Warrior pose.
• Stage Three: Language comes from deep intuition and connection to Source, allowing
students to listen to the direction of prana. It is an acquired skill to allow your voice to “disap-
pear” into the background so that the experience of the student becomes the guide. Use
language that encourages listening to and following prana, and is affirming of uninhibited
expression of self.

Meditation
• Stage One: Chitta meditation—The intention is to deliberately focus your attention on an
object (breath, mantra, mandala, chant, asana, candle), and when your attention wanders,
simply bring it back.
• Stage Two: Chitta/prana meditation brings focused attention to prana, breath, movement,
and witness consciousness simultaneously.
• Stage Three: Prana meditation involves focusing on primal and subtle energy, biological drives,
emotion, images, and feelings. When witness consciousness is developed to the point where
you can identify with and experience prana fully without judgment, you can maintain an inner
posture of meditation during prana experiences. Meditation in motion is a prana meditation
that is unique to Kripalu Yoga.

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tools for all three stages

(continued)

Movement Inquiry
Movement inquiry is the exploration that happens when you pulse, stretch, wiggle, circle, turn,
rock, and relax within a posture. By playing with movement, you and your students can find
different ways of being in a posture, or create new postures altogether. Micromovements focus
attention on smaller, subtler movements.
• Stage One: Explore alignment—placement of body parts—and limits of strength, flexibility, and
balance. As a teacher, you can create movement explorations to help your students find their
expression of each posture.
• Stage Two: Explore and respond to prana. Guiding students in movement inquiry while sus-
taining a pose helps awaken subtle prana/energy, coax open dormant areas, and increase the
ability to sustain the pose.
• Stage Three: Prana guides movement. Meditation in motion takes you beyond the mind and
connects you to primal rhythms within the body. These rhythmic movements can unleash
healing, insight, and connection to Source.

Music
Music can be a helpful tool in assisting your student’s exploration. The use of music is a personal
choice for you as a teacher. Music may encourage flow, openness, breath coordinated with move-
ment, and sound. It can also be a distraction.
Experiment, and make deliberate choices regarding the use of music in your classes. Remember
that music does not have to be all or nothing. Consider weaving music only into particular seg-
ments of the practice, such as during warm-up or at the end of class into Savasana.

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tools for all three stages

(continued)

Nonjudgmental awareness/Witness consciousness

Acquiring nonjudgmental awareness/witness consciousness is essential to Kripalu Yoga.
• Stage One: The mind is given details of alignment, benefits and contraindications, the names
of poses, and the “how, why, when, and where” of yoga. You are encouraged to watch the
inner dialogue that takes place on the mat and how that may affect you off the mat. You do
yoga. Will is required.
• Stage Two: Purification and transformation happen by holding poses for greater lengths of
time, increasing strength, stamina, and flexibility in all areas. Witness consciousness is solidi-
fied by finding your edge, working with breath retention and release, and riding waves of
emotion. You do yoga and yoga does you. Will and surrender are required.
• Stage Three: Witness consciousness/nonjudgmental awareness is established. The ability to
simultaneously surrender and be directed by prana, the wisdom of the body, intuition, and
inner guidance are experienced. Witness consciousness allows free expression without the
control of the mind, and opens you to bliss. Nonjudgmental awareness allows you to be in the
present moment. Experiencing life as it is, without any need to change it, judge it, label it, or
resist it, opens us to our personal power. Yoga does you. Surrender is required.

Pranayama
Pranayama, or breathing techniques, are a foundational tool for developing witness conscious-
ness (Stage One), building and retaining energy (Stage Two), and surrendering to prana (Stage
Three). Each pranayama has unique benefits. All breathing techniques oxygenate the body,
stimulate the immune system, focus the attention, strengthen the diaphragm, increase the
metabolism, and help purify the system.
• Stage One: Primarily learn and practice ujjayi, dirgha, nadi shodhana, hara breathing, and
breath coordinated with movement.
• Stage Two: Includes kapalabhati, bastrika, anuloma viloma, and breath retention (kumbhaks).
• Stage Three: Breath is free to express itself under the direction of prana.

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tools for all three stages

(continued)

Repetition
Repeating alignment details and repeating postures by moving in and out of the same pose
several times helps to increase awareness in the postures.
• Stage One: Repeating the posture cues of building from the ground up moves the attention
throughout the body in a specific posture. For example, in Dandasana, Staff pose, you might
say, “Press the sitting bones into the floor. Press the backs of the knees away from you. Draw
the toes toward the belly button and the belly button toward the toes. Lift through the crown
and lengthen the spine. Breathe.” Then repeat.
• Stage Two: Repeating the same posture cues several times can assist students in sustaining
poses, a beneficial tool for increasing strength and awareness in a posture. For example,
when guiding students into Warrior, use ground-up posture cues the first time, then use Stage
Two tools the second time to have them explore micromovements and/or pranayama while
sustaining Warrior.
• Stage Three: The third time in Warrior, inviting students to explore prana responses during or
after holding the posture is a way of providing deep experiences, new awareness, and inquiry
into the posture.

Silence
Silence allows students to turn inward. Balance speaking with times of personal experience.
• Stage One: Less silence and more verbal direction. Moments of silence usually occur when
you are modeling postures for your students and allow them to experience the benefits of the
pose.
• Stage Two: Periods of silence provide opportunities for students to access their inner dialogue
and make it conscious. They also allow students to find their edge and their expression of the
posture. Periods of silence may include the practice of pranayama
(i.e., ujjayi and kapalabhati) during the holding of postures, warm-ups, micromovements,
pulsing, and hara breathing.
• Stage Three: Silence provides the space within which students can attune to prana.

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a model of transformation
In Kripalu Yoga, we recognize two kinds of growth: gradual/progressive and cathartic. Gradual,
progressive growth happens when we live a yogic lifestyle, strengthen our body, and develop
healthy relationships. We progressively see ourselves healing and strengthening. This builds
our self-esteem, which provides a stable base and opens us to even more integration. Cathartic
growth occurs when change happens suddenly, brought on by a deep practice or simply by life
handing us a challenge. In the cathartic growth experience, the sense of self partially dissolves
and, if worked with appropriately, reforms more whole and complete. The model below illustrates
stages in this process. Having a road map such as the one below helps us to understand and
safely navigate the experience.

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BRFWA
breath | relax | feel | watch | allow
3. Sensations crest
Through the use of breath,
sensations peak. The experience is
contained in the cells and trans-
mitted energetically throughout
the koshas. A shift occurs.

4. Integration
As integration begins,
the learning moves
from the unconscious
to the conscious level.
We experience insights,
knowing, and “aha”
moments.
2. Sensations build
When feelings and sensations become
uncomfortable, we
• Use habitual behavior to jump off
the wave. If we choose this, we do not
arrive at #3.
• Stay with experience, use the practice
of being present (BRFWA).

1. Incident occurs

5. Beliefs
As the mind reestablishes its presence, it
may take a protective stance, disavowing
the cathartic experience and reasserting
old beliefs. When you stay committed
to riding the waves, beliefs can be
rewritten.

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teaching methodology
Kripalu Yoga Teacher Training Manual 200-Hour Training

teaching philosophy
We all know that feeling we experience at the end of a Kripalu Yoga class, an inner balance that
is difficult to capture in words. Perhaps we begin to wonder how the teacher was able to guide us
toward such harmony. “What did he/she say that allowed me to have this feeling inside? How did
it happen that as soon as I walked into the room I felt relaxed? And as the class progressed, I felt as
though I was finally home inside myself.” These are some of the appropriate questions an aspiring
Kripalu Yoga teacher may ask. This section addresses how to create a Kripalu Yoga experience.
Being the teacher and guiding students to connect to their inner wisdom is the balance at the heart
of teaching Kripalu Yoga.

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The purpose of this section is to

• Reveal to you the methods behind the structure of a Kripalu Yoga class so that you are able to
develop an awareness of how the experience is created.
• Develop a way of seeing that allows you to be open and receptive to the moment.
• Help you move toward being nonjudgmental of yourself and others so that you may learn from
everyone and everything around you.
• Assist you in letting go of trying to get it right, striving for the end result, or trying to achieve any-
thing, and just allowing yourself to flow with what is happening at any given moment.

Being a yoga teacher carries with it much joy, as well as much responsibility. This program provides
opportunities for growth and to witness the growth of others. In the role of a student or teacher,
we can be caring and also invite ourselves and others to take responsibility for the inner and outer
journey. The journey includes
• Learning to be with yourself in a deep way, as the springboard for sharing that depth with others.
• Learning how to be with yourself in a way that is fulfilling.
• Helping each person to enjoy their body, and accepting each person as they open inner door-
ways of transformation and health.

Teaching is an art that encompasses many aspects, including

• Knowledge of the techniques and material.
• The ability to communicate.
• Being objective, with a nonjudgmental attitude.
• Willingness to grow and remain a student.
• Permission to not know, to be the beginner, and to be a learner.
• A sense of humor.
• Dropping expectations to accomplish any goals.
• Being willing to tune into your needs and the students’ needs.
• Teaching from personal experience.
• Sharing with gratitude what you have received from your own yoga teachers and practice to
help cultivate humility.

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teaching methodology
The Kripalu Yoga teaching methodology includes:
• How to design and sequence a complete class.
• Creating sacred space, psychological safety, and a context for learning.
• How to teach postures, pranayama, relaxation, and meditation.
• Fostering body awareness.
• Honing assisting skills.
• Ways to take students beyond the postures into a deeper knowledge of themselves.

creating the context for

learning
Each of the following methodologies can help us as teachers to become increasingly more sensi-
tive in creating a context in which real learning can take place.

Creating Safe and Sacred Space

The yoga class begins the moment the students enter the room. Every detail of the environment
is a part of the yoga experience. If the intention of yoga is to create harmony between the body,
mind, and spirit, then it is equally important to create harmony between individuals and their
environment. It is worth every effort on the part of the teacher to make all preparations to ensure
a comfortable, relaxed classroom environment.

Greeting
What you feel emotionally in relation to your students affects them. Your body language, dress,
and attitude tell them a great deal about you. Consider how you want to welcome your students
as they enter the yoga space.

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Environment/Ambiance
The care and attention you put into structuring the mood and environment of the class is a large
part of your task as instructor. The following details can greatly enhance the experience you wish
to create: music, lighting, temperature, air quality, your appearance, and your initial contact with
individuals in the group.
• Is the lighting comfortable and inviting? When a particular room has only fluorescent or harsh
overhead lighting, it’s a good idea to bring a lamp or candles to soften the ambiance.
• Is the air fresh and clean-smelling? Arrive with enough time to air out the room and adjust the
temperature to ensure everyone’s comfort. Burning a moderate amount of incense before the
students arrive can add a meditative quality to the mood. However, too much strong-smelling
incense can be irritating.
• Is the music soft and soothing? Music is one of the most potent ways to create an environ-
ment that is conducive to relaxation. Choose your audio with regard to the mood you want
to create: slow, deep, and relaxing; active, stimulating, and energizing; mellow, carefree, and
lighthearted; or pensive, calming, and meditative.
• Is all excess furniture in the room neatly organized and either out of sight or arranged in an
unused part of the room? Clear the visual space so the external environment is not distracting.
• Is the floor surface clean and comfortable? One of the most important criteria is that the
floor be clean. Bring extra mats for new students or those who do not have their own. As the
instructor, you’ll want to have a mat for yourself. Arrange to have the floor cleaned before
each class, or arrive early enough to do it yourself.
• Are there other activities happening around your classroom? If so, make any possible prior
arrangements so that your class time is free from loud, distracting noises.

Space use
Explore different space-use options before deciding which to incorporate into your design:
• You: Teaching from the center, up front, on a mat, on a platform, moving, staying still, sitting,
standing, or a combination.
• The group: Sitting on cushions, BackJacks®, chairs, or yoga mats; in rows, arcs, big circle,
small circles, close together, or spread out.
• If you have handouts, sale items, or registration materials that need completion, set up a
hospitality table somewhere near the entrance so that all transactions are accessible and easy
to complete.

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Creating psychological safety

Every time we ask our students to learn something new, we are asking them to enter into the
unknown. By anticipating the physical and psychological discomforts that arise during the learn-
ing process, we are better able to create safety, support, and encouragement for relaxed learning
to happen.
For each new movement or posture we are about to teach, it is important to take care of the
part of our minds that needs security. Brain research has revealed that it is the job of the limbic
system (associated with the “old brain,” located at the base of the brain stem) to safeguard our
experience. It does so by constantly monitoring the environment for changes in temperature, light,
proximity of other objects or beings, duration of events, and the rhythm and speed of elemental
forces around us. This part of our brain is also called the “reptilian” brain, and its job is to create
security.
In other words, to be able to let go and relax into any kind of new experience, the reptilian brain
must be assured that survival of the organism is not endangered. On a practical level, this is
essential information for the yoga teacher, who wants to create a mood in which the mind can let
go of its usual problem-solving, critical-awareness functions.
Here are some examples of questions the reptilian brain will want answered:
• How long will this class last?
• Are we going to begin and end on time?
• Is the room temperature comfortable?
• Where are the restroom and water fountain?
• Is the floor surface clean and comfortable?
• Do I have enough personal space around me?
• Can I hear and see the instructor?
• Where can I store my shoes, clothes, and other belongings without needing to stay aware of
them?
• Does the instructor look competent, reliable, and approachable?
• Is there enough fresh air?
• Do I feel safe and that I belong here?
From these questions, you can get a sense of the fundamental level of safety that we require in
order to learn. Knowing and honoring that each of us asks these questions in one form or another,

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and that it is natural and expected that these questions be answered, will help you provide a truly
safe environment at the most basic level. Many of these questions can be answered by the way
you organize the classroom space.
Another way of saying this is that we need a certain level of creature comfort in order to be willing
to enter another realm of experience. The extent to which our bodies are externally uncomfort-
able or our minds are agitated and insecure directly affects our state of relaxation.

Your interaction with individuals

How you interact with individuals in the group impacts their experience. Practice loving-kindness.
Find out what your students’ needs are, and do your best to meet them. Let your students be a
vehicle for you to practice sensitivity to others. Walk your talk.

Your interaction with a group

Be aware of:
• Your ability to listen.
• The energy and mood of the group (i.e., tired, wired, playful, rebellious).
• Respecting/being sensitive to various differences in the group (female/male, old/young,
introverts/extroverts).
• Dialoguing versus trying to fix.
• Creating space for questions and reactions.
• Staying open to your own learning process.
• Reinforcing empowerment through interactions versus having your students become depen-
dent on you.
• Letting go of your “correct” answers.
• Keeping agreements (such as starting and ending class on time).

Here are some examples of questions students may ask

• What is yoga?
• What is prana?
• What are the benefits of yoga?
• Is yoga a religion?
• What is the difference between yoga and other types of exercise?

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• Can yoga cure disease?

• What are your qualifications?
• What do you mean by meditation? By energy? By spirit?
• What is Kripalu and Kripalu Yoga?
• Is yoga for me if I have scoliosis, a spinal fusion, a neck injury, or am pregnant?
• When should I practice yoga and for how long at a time?
• How long does it take for yoga to work?
• Can I hurt myself doing yoga?
• What is a guru?
• Will I lose weight?
• Must I change my diet? My lifestyle?
• How is Kripalu Yoga different from other types of yoga?
• What is hara?

Notes:

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developing awareness
Awareness of the body
Kripalu Yoga facilitates a deep contact with and awareness of the various dimensions of life,
including the physical, emotional, energetic, mental, and spiritual. The following methodologies
all aim to focus the awareness on the experience of being present. Many of these methods include
details to support learning, and some are also tools found in the Kripalu tool bag.

Details for the mind

Our minds serve us in so many ways throughout the day, yet our attention is often focused on
what is happening outside of us. To become aware of the body requires that we give the mind
specific details as internal points of focus. Otherwise, the mind continues to function in the way
it has become trained. In the first stage of Kripalu Yoga, we take full advantage of the way the
mind works. We harness all the power of discrimination and observation to enhance body aware-
ness. The mind loves detail. The more detail we provide, the deeper the learning process and the
deeper the effects of the initial stage of yoga.

Alignment
To protect the body from injury in the postures and to avoid reinforcing painful imbalances that
have already developed within the body, it is necessary to provide a basic map of alignment for
each posture. For example, in Mountain pose (Tadasana), if you have the students close their
eyes and bring their feet parallel to each other without looking, many people will not come close
to actual parallel alignment. They may feel as if their feet are aligned, but the habitual imbal-
ances have become so “normal” that actual balance feels awkward. When the students open
their eyes and look at their feet, they can often bring their feet more closely into alignment. Yet for
some, alignment can still be difficult to achieve. Pointing this out helps punctuate the importance
of becoming aware of the body through the details of alignment.

Isolation of body parts

When they are lying on the floor, many students are unaware that one foot and leg is often more
turned out than the other, that one shoulder is heavier on the ground than the other, or that the
head is turned more to one direction than the other. By drawing attention throughout the class to
various body parts, the teacher helps students begin to train their own awareness and watch for
the subtleties that happen throughout the body, especially during the postures.

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Before-after comparisons
Having students observe how they feel before doing a specific movement, watch how they feel
during the movement, and then observe the difference in how they feel after completing the
movement gives them an opportunity to observe the effect and benefit of each part of their
experience.

Right-left comparisons
Performing a posture on one side of the body and then pausing to observe the different sensa-
tions between the two sides of the body allows the effects to register deeply within the observing
mind.

Sensations
It is helpful to suggest various possible sensations that students might feel during the movements
and postures. For example, after they stretch the left arm above the head and slowly lower it back
down to the side, ask them to notice what is happening in the entire length of the arm, from the
tips of the fingers to the crest of the shoulder. Do they notice any tingling or pulsing sensations?
Does this arm feel warmer or cooler than the other arm? Does this arm feel longer, or heavier, or
lighter than before they began? Do they feel energy streaming through the arm?

Exaggerating the extremes

The more vivid the sensation you emphasize, the easier it is for the mind to observe the effect.
Performing several movements combined with deep breathing on one side of the body before
going to the opposite side increases the effect by exaggerating the difference between the two
sides. Or use an image to emphasize the direction or intention behind a movement. For example,
“Stretch your left arm above your head. Look up in the direction of the stretch and imagine
yourself reaching through the ceiling to tickle the clouds.”

Moving in non-habitual Ways

We all have ways in which we move that are habitual. One of the most dramatic ways this shows
up is in how we interlace our fingers. Typically, one way of doing it will feel “right” and the other
“wrong,” or unnatural. Encouraging your students to perform the opposite of what they do
automatically or habitually creates an opportunity for more awareness. Another way this may
manifest is in the order in which we do things—for instance, always doing a posture on the right
side first. Again, use a shift from autopilot to bring greater awareness to the present. Doing so
helps to rein in the mind.

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Breath awareness/Reversing the breathing pattern

In yoga, we teach basic breathing patterns that facilitate certain movements. For example, we
usually exhale as we fold forward or twist, and inhale as we extend or return to center. Reversing
this pattern for short periods of time creates an opportunity to observe how the ease and depth of
the breath is affected by these movements.

Assists
Using verbal or hands-on assists gives students more awareness in their postures.

Pause/Allow
Taking a moment to stop and observe the effects of a posture or series of postures creates space
for awareness and integration to occur. When we’re constantly moving, we’re less likely to notice
subtle changes in how we feel.

Micromovements
Moving in small ways after entering a posture or movement creates sensation and can allow for
greater openings. For instance, when your ear is dropped toward your right shoulder, make small
circles with your nose.

Repetitive movement
Repeating a movement several times can progressively deepen the movement.

Functional imagery
Giving students a mental picture on which to focus can sometimes create the somatic ability to
perform a new movement. An example would be to picture yourself leaning over a giant beach
ball when doing Half Moon.

Sustaining the pose

Sustaining a posture is one of the best ways to create sensation in the body and to notice how
those sensations are constantly changing.

Developmental movement
Giving detailed instructions for entering a posture from the ground up allows a feeling of stability
and safety to emerge, which can give students more awareness of where they are in space.

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awareness of support
Creating variety in the learning experience keeps students’ awareness fresh and involved.
Introducing any of the following elements can help break up the long stretches of a learning
experience that can otherwise fall into a monotonous, repetitive pattern that loses its impact.

Partners
Having students work with each other helps create an atmosphere of caring, personal contact,
and, ultimately, a deeper experience. There is more to Kripalu Yoga than learning postures.
Students are learning to interact with themselves in new, expanded ways. It’s helpful to create
opportunities for them to interact with each other, deepening their own sensitivity to themselves
while opening up to a deeper contact with others. Placing students together for partner experi-
ences is an art in itself. We want to enhance comfort and awareness, not put someone on edge,
creating discomfort or confrontation.
Partner work can be used to create relaxation and greater depth in a posture, bring awareness to
parts of the body used in certain postures, and facilitate greater breath awareness, among many
other benefits. In your Kripalu Yoga Teacher Training, you will experience a variety of partner
postures, and through your teaching experiences, you will create more partner assists that work
for you.

Props
It’s important to be familiar with the use of props—mats, blocks, yoga ties, blankets, tennis balls,
cushions, chairs, walls, and/or mirrors—which can be used to meet students’ needs in poses.
While the rest of the class is performing the guided movement, some individuals may need to sup-
port a knee by doubling up their mat, place their elbows on a folded blanket instead of the floor,
use a chair to maintain their balance, or use any other prop that would be helpful. Teaching our
students to use props and to create ways of supporting themselves communicates how important
it is to be aware of the body’s needs. No two bodies are alike, and each body has its own way of
strengthening and letting go. Props help students find the level they can fully absorb.

Awareness of the self

The ultimate intention of everything we do in a Kripalu Yoga class is to create space for students
to make deep contact with the self. The real yoga is what happens inside each person. What lan-
guage you use is important. Utilize experiential language to facilitate deeper opening. Also, the

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silent space that you allow between postures creates an opening for students to register the inner
effects of what they’re doing. Kripalu Yoga cannot be taught; it can only be experienced from
within. By leading people in yogic inquiries and explorations, you create the possibility for each
person to go within and discover that his or her own inner experience is the real yoga teacher.

Encourage sounds
When you were a baby, you were learning how to move and simultaneously exploring how to
make sounds. Primarily, you made the movements and sounds that felt good to you. You were
self-stimulated by repeating the pleasurable movements in your body. As we return to that primal
learning process as adults, releasing sounds that accompany movements—moaning, groaning,
squealing, sighing, laughing, crying—stimulates the learning center in your brain that is con-
nected with movement. The majority of us have learned to stifle and inhibit bodily sounds. It is
considered rude and impolite to yawn during a serious conversation with a friend. When we start
to enter the world of the body, expressing our bodily sounds helps us feel at home in the experi-
ence. Letting students know this, and making sounds yourself, helps to release the inhibitions of
prior conditioning, and also helps to make the experiences more enjoyable.

Acknowledging pleasure and pain

Many of us have the unconscious belief that it’s not okay to feel good. To really do something
good for our body, we think, must necessarily create stress, tension, and perhaps even pain. Ergo,
“No pain, no gain.” The Kripalu approach to creating body awareness emphasizes acknowledg-
ing the pleasurable sensations that arise from doing the simplest, most effortless movements.
By encouraging students to make sounds in order to enjoy each stretch and to expand into their
bodies, you guide them into what can be the most enlightening part of the learning experience:
that having a body and being in a body feels wonderful. Along the way, what is not open, loose,
flexible, or expansive often reveals itself as pain. Acknowledging that there is pain along the path
of discovering pleasurable sensation is also important.
We encourage our students to proceed slowly, to breathe into each sensation, to use proper align-
ment when it makes a difference in how the movement is done, and, above all, to remain aware
and in contact with the messages their bodies are sending them along the way. Kripalu Yoga is a
learning process, an inquiry, an exploration. Part of the inquiry is about discriminating between
the discomfort that comes from opening and the pain that comes from straining.
Another form of inquiry your students may experience is emotional or psychological. Our bodies
are a walking repository of our past experiences. Kripalu Yoga acknowledges that tension in the
body is sometimes the result of undigested experiences. Past experiences that we have not fully
integrated, be they pleasurable or painful, may be stored in the body's muscle memory. As we
start using areas of the body that are not accustomed to moving, past experiences often become
activated as laughter, tears, and sensitivity.

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Notes:

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kripalu yoga

teaching and guiding a new

posture to beginners
Remember how you felt when you took your first yoga class? For most beginners, there is a period
of adjustment. There are the natural insecurities of being in a new place, doing “weird” things
with the body, and, most of all, being with yourself in a new way. For many people, this can be an
overwhelming experience. As a teacher, it’s important to be sensitive to this and to keep it in mind
as you take on new students. This, along with creating an environment of acceptance and safety,
can make a big difference for new students. What will also make a difference is your level of
confidence and inner organization as you enter into the experience of teaching a new posture to
beginners. For this reason, we offer a simple, reliable, and user-friendly format for teaching a new
posture to beginners. This formula has been used for years and has provided security and support
for many Kripalu Yoga teachers. It is comprised of eight sequential steps:

Protocol
1. Give a context.
2. Warm up the students.
3. Demonstrate the new posture.
4. Offer benefits, precautions, and contraindications.
5. Answer questions.
6. Lead the new posture.
7. Answer any other questions.
8. Lead the posture again (or lead it on the other side).

A final component to teaching a new posture is guiding the posture a second time and offering
an opportunity for students to share about their experience. After becoming familiar with each
step, you may wish to experiment with variations or other steps that you may find helpful in your
discovery process. This is just a starting place; a springboard for your expression of creativity and
personality.

SEE SECTION STARTING ON PAGE 9.2 FOR MORE ON THIS PROTOCOL.

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ESRIT
enter | sustain | release | integrate | transition

sustain

enter

BREATH release
transition

integrate

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kripalu yoga

class design and sequencing

the planning process
Suggestions for planning a yoga class
1. Set aside a time when you can relax and not be disturbed.
2. Create an atmosphere that fosters your own relaxation and creativity (light candles, play
music, find a clear space in which you can do some postures).
3. Relax, center yourself, and allow yourself to be open and receptive.
4. Visualize and/or “feel” the people in your class—imagine where they might be stiff, what their
problems might be, and how you can support them.
5. Visualize how they will feel at the end of the class. What is your intent for them and for
yourself?
6. Do the postures that you have decided to teach in this class. Do them in the most basic ways;
think simple. Break them down into sequential steps.
7. Go inside your body for guidance. Decide which are the most important details—for example,
which body parts get the most stretch. Predict which postures might be hard for your students
and how you can support them with an easier version or with props.
8. Decide which warm-ups are appropriate.
9. Decide how you want to lead the posture you’re teaching (for example, with partner assist,
using ties, or against the wall).
10. Decide which methodologies you will use (for example, experiential language, functional
imagery, before/after comparisons, graduated sequence).
11. Review benefits and precautions.
12. Explore a good counterpose or complementary stretch.
13. Consider a topic of discussion to focus on.
14. Decide how you will guide the relaxation.
15. In light of what you’ve planned and envisioned, review the materials, props, handouts, etc.,
you will need (for example, small lamp, incense, music, pillows, ties).

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outline for creating a complete

experience
Overview
There are three basic steps for creating a complete experience:
• Tell your students what you are going to do.
• Do it.
• Tell them what you did.

Beginning
• Welcome students.
• Center with them/meditation/om.
• Create the context for today’s experience.

Middle
• Guide warm-ups.
• Review of material from previous class.
• Introduce new material.
• Discuss the benefits and contraindications.
• Verbally demonstrate.
• Guide the posture.

End
• Transition into relaxation.
• Share, discuss, ask for questions.
• Provide inspiration/invitation for the next class.
• Make announcements/provide resources.
• Closing with a meditation and an om.

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the art of sequencing

There are a number of basic principles for sequencing asana that can support an optimal experi-
ence for students. Although some of the information below follows a particular logic, it’s not
etched in stone. It’s important to be attuned to what your class is craving, or to focus on what
you’re teaching in your curriculum (for example, beginner’s series). When teaching, it’s useful to
distinguish whether you’re leading a class that will visit and touch upon many posture categories
or a class that has a particular focus (for example, backbending). If you are emphasizing a
particular posture category, use your warm-up sequence and first round of postures to open,
strengthen, and stretch the following:
• Standing postures: calves, quads, hips
• Backbends: shoulders, quads, spine, abdominals
• Arm balances: hips, spine, abdominals
• Twists: side body, shoulders, abdominals
• Inversions: shoulders.

Sequencing may also vary depending on the time of day. In a morning class, we might spend
more time warming the muscles and joints; in an afternoon practice, we might sequence more
cooling and nervous system-balancing postures to help students wind down from a full day.
In general, a class begins with warm-ups, and progresses to asanas that require strength and
stamina (standing, balancing, abdominal) within the first half of the class. The middle or high
point of a class should consist of the postures that require the most strength, stamina, and flexibil-
ity (backbends, deep twists, arm balances). It’s important that the last quarter of the class contain
asanas that are cooling, quieting, and balancing (forward folds, gentler twists, inversions).

General asana categories

Warm-Ups: Begin with joint warm-ups. Lead slow, repetitive movements, gradually increasing the
pace and tempo. Open the hips and shoulders. Establish coordination of breath and movement.
Explore utilizing a simple vinyasa to warm up the major muscles and joints. Surya Namaskar and
its variations help to open the main muscles of the legs, hips, torso, arms, and shoulders. It flexes
and lengthens the spine and helps to build stamina and strength.

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Standing postures: Best practiced early in a class, standing postures require strength and stamina,
and work the upper legs which are the largest muscles in the body. They are also stimulating
in nature, which increases mental alertness and builds confidence, to help students feel more
grounded and stable.
Balancing postures: Best done toward the end of a standing sequence, when students feel
grounded and stable, balancing poses create stability or reflect the current mental and physical
state. Although asymmetrical postures occur in almost every category, they are most common in
the balancing category. Balancing poses point out differences in strength and/or flexibility and,
through practice, provide an opportunity to even out these differences. In order to increase either
strength or flexibility, guide students to practice on the weaker or tighter side first and last, and on
the stronger or more flexible side just once.
Lateral bends: Best explored after the spine has warmed up, lateral bends help elongate the ribs
and warm the tissue of the torso. They support elongation in backbends and help to stimulate the
abdominals.
Abdominal strengtheners: Best practiced after warming up and stretching the muscles of the legs
and groin, abdominal strengtheners can be interwoven throughout the practice or focused on in
the first half of a class, as they tend to induce a great deal of heat.
Backbends: Backbends are typically done at the high point of a class because they require the
greatest amount of physical preparation. The shoulders, low back, quadriceps, adductors, and
pelvic floor must be sufficiently lengthened and warmed up in order to do backbends safely.
Because deep backbends create heat and stimulate the nervous system, be sure to provide suf-
ficient time to cool down afterward.
Forward bends: Forward bends are excellent poses to incorporate in the cool-down phase of
practice because they are quieting, and help generate introversion. Forward bends provide a
counterstretch for the opening in back extensions.
Twists: Considered to be neutralizing postures, twists calm the body if agitated and stimulate it if
dull or lethargic. They help bring the nervous system and glandular system into balance. If done
after backbends, they are cooling and soothing. They become stimulating if done after forward
bends or restorative poses. They also serve as transitional poses to restore balance, and thus are
good postures with which to end a class.
Inversions: Best performed after shoulder openers, such as Bridge, and shoulder strengtheners,
such as Downward-Facing Dog. Explore Headstand before Shoulderstand (half or full), as
Headstand is a heating inversion, while Shoulderstand is cooling and provides a counter-stretch
to the neck muscles.

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lesson planning form

Intention

Preparation

Materials

Timing Details

Beginning Welcome
Centering
Context
Introduction
Theme
Intention
Overview
Q&A
Middle Warm-Ups
Include all six movements of the spine and
warm-ups sufficient to the level of practice.
Pranayama
Postures
Include postures from each classification of
movement. Note if a posture is new and how you
will teach it. Note if you are planning to include
pranayama in postures.

End Relaxation
Meditation
Integration
Reflection
Gratitude
Q&A
Closing

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Notes:

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 warm-upsKripalu Yoga Teacher Training Manual 200-Hour Training

Warm-ups are gentle, repetitious, non-stressing movements that stretch and energize muscles
and connective tissue. As the muscles open, they begin to lubricate the joints. In Kripalu Yoga, we
divide warm-ups into three categories: warm-up movements, kriyas, and postures.

Warm-up movements
Warm-up movements are movements from any physical modality that can be used to prepare the
body for yoga postures. Examples include crunches, windmills, and jumping jacks. One concern
with using traditional exercise movements is that the students might have associations with them
that are contrary to the intention of a yoga class—the movements might remind students of a
competitive athletic environment, for example, which could detract from their yogic experience.

Kriyas
Kriya is a Sanskrit word meaning “to move” or “purify.” In this context, it refers to yogic move-
ments. In asanas, the positions are held somewhat statically. However, on a more subtle level, we
are adjusting the form of the posture with breath and awareness. Thus, a kriya can be a posture
that we go in and out of in continuous motion. For example, in Bridge pose, gently move in and
out of the posture several times before going into the full extension and holding.
Postures may be broken down into component stretches and performed as kriyas. For example,
the shoulder stretch you receive during Bridge can be mimicked in a seated position with Yoga
Mudra arms, squeezing the shoulder blades and lifting the sternum. If you hold and release this
stretch several times, it could be an appropriate warm-up for Bridge.
Since kriyas consist of repetitive movement of certain body parts while other body parts remain
relaxed, they support the student in developing detailed awareness of the mechanics of the
postures. Because some parts of the body are passive during kriyas, not as much effort is exerted.
This allows students to learn and practice the movements in ways that are less taxing.

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warm-ups

Postures
Easier postures can be used as warm-ups for more challenging ones. For example, Standing
Squat helps prepare the body for Warrior.
Sometimes warm-ups take the form of static holding positions, such as Fire Hydrant. These hold-
ings engage the joint in a non-stressful yet still physically demanding way. The holding generates
heat and fatigues the muscles, which can release tension and increase circulation. It’s always
safest to begin with repetitive movements and follow with static warm-ups.

Summary
Warm-up movements tend to be more external than either kriyas or postures, and can be espe-
cially effective for new students. The variety of available movements can meet almost any need,
and are endlessly adaptable. Kriyas, on the other hand, tend to be more internal. They invite
the student to feel from the inside and begin cultivating body and breath awareness. Kriyas
often focus, sometimes intensely, on specific joints or muscle groups, and need to be practiced
cautiously so as not to overstrain. Postures work best as warm-ups when students have already
learned to safely practice the postures being offered.
A simple method for sequencing warm-ups is to first list the postures to be taught or the most
advanced postures to be led. Then create a warm-up sequence for each posture on your list, com-
bining a mix of warm-up movements, kriyas, and postures. Integrating these various techniques
into a safe and thorough series of movements will provide a solid outline for a class.

Benefits of warm-ups
• Raise body temperature.
• Increase pulse rate.
• Invite breath awareness.
• Lubricate joints.
• Awaken supportive tissue.
• Encourage body awareness and introversion.
• Prepare muscles by increasing circulation and movement of interstitial fluids.
• Incrementally open the muscles in preparation for more advanced postures.
• Allow students to let go of judgments and competitive tendencies.
• Work muscles until they are tired, which may release tension, allowing them to stretch more
fully and safely in the postures.
• Create a more enjoyable, safe, and beneficial physical experience.
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Warm-up guidelines
• Assume the students are not warmed up at the start of class and begin from there.
• Warm up to the level of intensity of the postures you will be working with.
• Work the muscles and joints most affected by the chosen postures.
• Flow from one warm-up to the next, with only brief pauses between so that heat is generated.

Warm-up sequence
1. Slow, gentle stretching.
2. Circular movements that explore range of motion.
3. More vigorous circular or repetitive movements.
4. Static warm-up movements and postures.

Chapter learning outcomes:

• Understand the benefits of warm-ups.
• Understand the purpose of warm-ups to empower your class by fostering:
>>Safety
>>Introversion
>>Body awareness
>>Breath awareness
>>Adaptation to incrementally deeper challenges.
• Distinguish between warm-ups, kriyas, and postures.
• Develop skill in choosing appropriate warm-ups and sequencing them into an overall class
design.

Warm-up guidelines
1. These warm-ups are in seed form and may be evolved into various expressions—for example,
by simply shifting from a seated position to standing, or using a chair.
2. Inhale, and open or expand the body. Exhale, and close or contract the body.
3. Repeat, coordinating breath with movement, or pause to hold the stretch.

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head lift and

neck flexion and extension
tilt

1. On an inhale, maintaining length in the neck, lift your chin.

2. On an exhale, draw your chin to your chest.

3. Repeat, coordinating breath with movement. Maintain length in the neck and focus on the
stretch in the throat.

Variations
Note that this movement may be expanded
from the neck into the spine, torso, and body.

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warm-ups

head side-to-side
lateral flexion/extension

1. On an exhale, lower your chin to your chest.

2. On an inhale, roll the right ear to the right shoulder. On an exhale, roll your chin back to your
chest. On an inhale, roll your left ear to your left shoulder.
3. Repeat, coordinating breath with movement, or pause to hold the stretch.

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upper back cat

spinal flexion and extension
and dog
Variation 1
1. Interlace your fingers and place your palms behind your head, right where the head and neck
meet. On an inhale, open your elbows wide while lifting your chin. Make sure you avoid pull-
ing on your head and overstretching the neck.

2. On an exhale, hug your elbows in, tuck your chin to your chest, and round your spine, lower-
ing the elbows toward the knees or navel.

3. Repeat, coordinating breath with movement, or pause to hold the stretch.

This movement can expand into the torso as well, by inhaling your elbows out while lifting through
the chin and chest, creating a backbend.

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warm-ups

Variation 2
1. Inhale, and interlace your fingers in front of the chest. On an exhale, press your palms away
from you as you tuck your chin into your chest and round the spine. Note the variations avail-
able with the angle of the arms.

Variation 3
1. Exhale, and interlace your fingers in front of the chest. On an inhale, extend the palms up as
you press your chest forward, coming into a backbend. Focus on opening the armpits, shoul-
ders, and chest.

Variation 4
Add movement by making circles with the extended arms.

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dolphin dives
1. Interlace your hands around your right knee. On an exhale, draw your chin into your chest
and round your torso forward. Lower your nose to your navel, thigh or knee, pulling gently
with your hands.

2. On an inhale, lift, leading with the chin, and push with your hands to arc your spine back to an
upright position.

3. Repeat five or six times, coordinating breath and movement while creating a wavelike motion.
Pause and feel the effects. Then continue on the other side.

Modifications

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extended seated
lateral spinal flexion/extension
side stretch
Variation 1
1. Inhale both arms out to the side and overhead. Exhale the right hand to the ground as the left
arm extends into a side stretch.

2. Inhale both arms up as the torso straightens and, on the exhale, lower the left hand to the
ground, as the right arm extends into a side stretch.
3. Continue, coordinating breath with movement. Variations include keeping the hand on the
ground by the hip and lowering onto that elbow, or letting that hand slide away from the hip,
keeping the arm straight.

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warm-ups

extended seated
lateral spinal flexion/extension
side stretch
Variation 2
1. Bring your left hand to your right thigh or knee. Inhale your right hand overhead into a side
stretch.

2. Inhale, and lift your right hand as the torso straightens. Exhale your right hand to your left knee or thigh.
Inhale your left arm overhead into a side stretch.

3. Continue, coordinating breath with movement. You can focus more on the side bend, letting
the shoulders stay square to the front of the room, or allow the torso to twist with the side
stretch.

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warm-ups

seated twist
1. On an inhale, raise your arms overhead. On an exhale, lower the left hand to the right knee or
thigh and lower the right hand behind the body into a twist.

2. On an inhale, unravel and raise the arms overhead. With an exhale, bring the right hand to
the left leg and twist to the other side.

3. Continue, coordinating breath with movement.

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warm-ups

side stretch arm circles

1. Bring your right hand or forearm to the ground and the left arm overhead. Begin to circle the
arm in big rotations. Allow the shoulder girdle to move as well.

2. Circle in both directions. Repeat on opposite side.

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warm-ups

sun breaths
1. On an inhale, raise your arms overhead so that palms touch.

2. On an exhale, slowly lower your arms back down to your sides.

3. Continue, coordinating breath with movement.

Variation
Inhale your arms up, then, on the exhale, bring the hands together and down through the center
in a prayer position.

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warm-ups

torso cat and dog

1. Bring your hands to your knees, palms down. On an inhale, pull with your hands to draw
your torso forward. Roll onto your sitz bones and press your chest forward, coming into a
backbend.

2. On an exhale, pull back with your hands to roll onto your sacrum. Round the spine while tuck-
ing your chin to your chest.

3. Repeat, coordinating breath with movement.

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warm-ups

torso circles
1. Bring your hands onto the knees, palms down. Use your hands and arms to help rotate the
torso around the pelvis.

2. Inhale forward through a backbend, and exhale back as the spine rounds. Allow this move-
ment to work the shoulders, chest, spine, and hips.
3. Repeat a few circles in one direction, then change direction.

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warm-ups

hip openers
1. Bring your hands to the ground behind your hips, with your feet hip-width distance apart or
wider.

2. On an exhale, lower both knees to one side. On an inhale, raise them back through center
and exhale both knees to the opposite side.

3. Continue swiveling the knees from side to side, coordinating breath with movement.

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warm-ups

hip openers with twist

1. Bring your hands to the ground behind your hips with your feet hip-width distance apart or
wider.

2. Lower both knees to the left as bring your right hand to the floor on your left side. Use both
hands to lengthen your torso away from your knees, toward the back of the room. Stay
upright with your arms straight, or lower onto your elbows or all the way down on your fore-
arms, and lower your forehead onto your hands.

3. Repeat on the other side.

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modified table
If you have knee sensitivity, you can place a blanket under your knees, fold the corners of the mat,
or place a rolled-up yoga mat just under the shins. This last option allows the knees to be com-
pletely off the ground and can help build core strength.

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table cat/dog
1. From a basic Table position, inhale, and lift the tailbone as the belly lowers, rotating the pelvis
forward and arching the back.

2. On the exhale, scoop the tailbone under, rotating the pelvis backward to round the spine, and
tuck the chin into the chest.

3. Repeat, coordinating breath with movement. You can coordinate the movement with
the opposite breath pattern as well (exhale as you arch the back, inhale as you round the
back).

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warm-ups

table cat and dog circles

From Table, transition between Cat and Dog by circling the torso in one direction and then the
other.

Variation
From Table position, add horizontal arm and or leg extensions to generate abdominal
engagement.

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warm-ups

puppy pose
1. Bring your knees hip-width apart, or wider.

2. Keep the hips stacked over your knees as you extend the arms a comfortable distance away,
or until the chin or forehead is resting on the mat.

3. Wrap your shoulders onto your back as you stretch your arms forward, keeping your elbows
off or on the ground.
4. To release, lower the elbows and press down into your hands.

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thread the needle

1. Open the knees wider than hip-width and bring the thumbs to touch under the sternum.
Inhale the right arm out to the side and up to the ceiling. moving into a twist.

2. Exhale, and thread the right hand between the left arm and knee, lowering onto the right shoulder.
Inhale, and unravel, lifting the right hand back up to the ceiling.
3. Repeat, coordinating breath with movement on one side for a few rounds; then repeat on the other side.

4. Inhale, and unravel, lifting the right hand back up to the ceiling. Repeat, coordinating breath
with movement on one side for a few rounds, then repeat on the other side.

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table twist
1. Open the knees out wider than hip-width and bring your thumbs to touch under the sternum.
Inhale one arm up to the ceiling, coming into a twist. Exhale, and place the hand back to the
mat.

2. Repeat this action with the other arm. Continue, coordinating breath with movement.

Variation
Pause when lifting each arm and make large circles in either direction.

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parighasana
1. From Table, come up to stand on both knees. Extend your right leg out to your side, aligned
with your hip, toes pointing forward.

2. Lower your right hand onto your hip crease, or, for a deeper stretch, place your forearm onto
the thigh. Lengthen through the spine and the left arm, then lean toward the right.

3. Inhale back up to center and raise both arms overhead. Exhale your left hand to the ground
as you extend your right hand away from your right foot.
4. Continue, coordinating breath with movement. Repeat on the other side.

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cross-crawl
1. Lift your right knee and sweep it in a circle, crossing your right leg over your left, so that both
knees are touching on the ground, with the right knee in front.

2. Then, lift the left knee back and sweep it in a circle, crossing it in front of the right leg.

3. Continue this movement from side to side, either staying in place or walking up and down the
mat.

Variation
Extend the right leg horizontally and place your foot on floor, by the left side of body. Look over
the left shoulder for a lateral stretch.

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warm-ups

hips side-to-side
1. Bring the knees and feet to touch, with the hands out wider than shoulder-width. Begin to
rock your hips side to side, allowing the movement to grow, as it feels appropriate.

2. Continue, coordinating breath with movement.

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warm-ups

hip circles
1. Bring the knees and feet to touch with the hands out wider than shoulder-width. Start to circle
your hips around your knees, allowing the circles to grow to an appropriate size.

2. You can increase the circling so that you pass through Upward-Facing Dog and all the way
back to Child's pose.

3. Repeat, coordinating breath with movement. Then circle the hips in the opposite direction.

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hamstring stretch
1. Step your right foot between your hands. On an inhale, place your hands onto your hips, sink
the hips, and lift through the crown of the head.

2. On an exhale, straighten your right leg, pressing your hips back, and fold forward over your extended leg.
The front foot can stay planted on the ground, or the toes can draw back toward the body as the heel
presses into the ground.

3. Continue this movement forward and backward, coordinating the breath and movement. Repeat on the
second side. For more ease, keep the palms on the floor. For more challenge, lift the back knee off the
ground and extend through the back heel, coming into Warrior.

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runner’s lunge
1. Step your right foot between your hands. Bring both hands to the inside of the right foot. Stay
lifted on your hands, or lower down onto your forearms and sway your hips side to side.

2. Repeat on the left side. For more challenge, lift the back knee off the ground and extend
through the back heel.

Modification
For sensitive knees, place padding beneath the back bent knee to support the leg.

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arm circles
1. Open the knees wider than hip-width and bring the thumbs to touch under the sternum.
Reach your right hand forward, up, and back, making a large circle with the arm.

2. Alternate between sides, moving the circles in both directions.

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side-to-side extended arms

1. Come into Puppy Pose, keeping the arms straight.

2. On an exhale, lower your shoulder to one side. You can lower it to touch the ground, if you
can. Inhale back up to a neutral position.

3. Move side to side, coordinating breath with movement.

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lunge arm circles

1. Step your right foot between your hands. Lean your weight into your left hand and make large
circles with the right arm, first in one direction, then the other.

2. Repeat on the second side.

Variation
Lift the back knee off the ground and extend through the back heel.

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pelvic tilt
1. Bend your knees and bring your feet hip-width distance apart on the ground. Bring your
hands to your hips.

2. Inhale, and rock your pelvis forward and tailbone down. Exhale back, scooping the tailbone
up to the ceiling.

3. Repeat, coordinating movement with breath, or pause with the knees down to one side.

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sun salutation
surya namaskar vinyasa
Intuitive Benefits
• Provides an excellent warm-up for stretching and
invigorating the whole body.
• Tones the digestive system, massaging the liver,
stomach, spleen, intestines, and kidneys.
• Increases cardiac activity and blood circulation.
• Regulates kidney functioning.

• Develops concentration, coordination, balance, poise,

strength, and groundedness.

Precautions (proceed with care)

• High blood pressure and heart conditions: Practice carefully without holding, and
do not drop the head below the heart.

Contraindications (avoid the posture)

• Recent or chronic injury or inflammation of back, knees, or hips.
• Uncontrolled high blood pressure.

Options
• There are many ways to do Sun Salutation. Experiment with adding or varying the
postures in the sequence and the ways that you do them.
• Experiment with moving only on the exhalation and with sustaining certain postures
longer than others.

Assists
Because this is a vinyasa, you will not usually offer hands-on assisting. If you guide your
students to hold certain postures during the flow, you may move around and assist during
the holdings.

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Essential cues
Begin in Mountain, with palms in anjali mudra.
1. Back Extension: Raise the arms overhead and press the pelvic
triangle slightly forward, lift out of the waist, and arch back.
2. Forward Fold: Hinge forward at the hips, keeping the back
long, and place the palms on the ground.
3. Lunge (anjaneyasana): Step the right foot back about a leg’s
distance and press the right heel toward the ground as the leg
straightens. Draw the shoulders back, expand the sternum
forward, and press up through the crown.
4. Plank: Step the left foot back, with the legs, torso, neck, and
head in one line.
5. Child: Lower knees to the ground and bring hips to heels.
6. Inchworm: Sweep the chest and chin forward, keeping hips
high.
7. Upward-Facing Dog (urdhva mukha svanasana): The toes
uncurl or stay curled, the legs rest on the earth or rise up off
the ground. As you lengthen from the sacrum to the crown,
the chest expanding forward, the shoulders drawing back,
and the chin remaining neutral.
8. Downward-Facing Dog (adho mukha svanasana): Curl the toes,
lift the hips, and press up through the sitz bones. Lengthen
from the sitz bones to the crown. Press into the palms and
open the space between the shoulder blades. Press the heels
toward the ground.
9. Lunge: Step the right foot forward about a leg’s distance and
press the left heel toward the ground as the leg straightens.
Draw the shoulders back, expand the sternum forward, and
press up through the crown.
10. Forward Fold: Step the left foot forward beside the right foot
and fold forward.
11. Back Extension: Come up through Jackknife with a long back.
Raise the arms overhead and press the pelvic triangle slightly
forward. Lift out of the waist, and arch the back.
12. Mountain: Bring the hands in front of the heart in Anjali
Mudra.
13. Repeat the sequence, initiating movement with the left foot.
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child
garbhasana

“Everyone is continually performing postures while standing, sitting, lying down, and performing various
tasks. Similarly, every human being begins to breathe immediately upon birth and sustains the breathing
process until death. Most people do asana and pranayama haphazardly. A yogi is one who performs these
same practices consciously and systematically.”

—Swami Kripalu

Intuitive Benefits
• Stretches the legs, buttocks, and back.
• Stretches the ankles, knees, hips, and pelvic floor.
• Reduces head, neck, and chest pain when head and torso are supported.
• Tones abdominal organs, stimulates peristalsis, and relieves constipation.
• Stimulates the parasympathetic nervous system, reduces stress, and deeply tranquilizes the
body, mind, and emotions.

Precautions (proceed with care)

• Constipation: practice carefully and avoid long holding.
• Sensitivity in the knees: use a soft folded blanket under knees.

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Contraindications (avoid the posture)

• Recent or chronic hip, knee, or ankle injury;
inflammation or pain.

Essential cues
1. Begin in Vajrasana.
2. Elongate the spine by pressing down through
the sitz bones and up through the crown.
3. Hinge forward at the hips and extend the
torso over the thighs.
4. Bring the forehead toward the ground.
5. Extend the arms along the sides, palms facing
each other up or down.

Options
• Extend the arms overhead.
• Stack two fists under the forehead.
• Open the knees wide and allow the big toes to
touch.

Assists
Hands-On
1. Stand behind the student, hands on either side
of the sacrum. Press down and back.
2. Step on the student’s feet, place your thumbs
on the iliac crest, fingers in the hip crease, and
pull back.
3. Stand in front of the student and have them
grab your ankles. Walk your feet away from the
student, and lean forward, placing your hands
on either side of their sacrum. Press down and
back.

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plank
phalahakasana

“A significant number of earnest spiritual seekers take up the practice of yoga. Unfortunately, many stop
because exactly the right things happen.”

—Swami Kripalu

Intuitive Benefits
• Strengthens the legs, buttocks, back, abdomen, chest, shoulders, arms, and wrists.
• Stimulates circulation and digestion.
• Energizes the body and builds core strength.
• Improves concentration and develops focus.

Precautions (proceed with care)

• Pregnancy: Keep knees on ground.
• Weak torso or limbs: Keep knees on ground.

Contraindications (avoid the posture)

• Uncontrolled high blood pressure.
• Recent or chronic wrist, arm, shoulder, back, or abdomen injury; inflammation or pain.
• Carpal tunnel syndrome

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Essential cues
1. Begin in Table.
2. Curl the toes under and straighten one leg at a time. Keeping the toes on the ground, lift the
knees.
3. Keep shoulders, hips, and heels in one line.
4. Elongate the spine by drawing the sacrum toward the heels, pressing out through the crown.
5. Press out through the heels.

Options
• Keep knees on the ground.
• Keep forearms on the ground.
• Lift one leg at a time.
• Chaturanga Dandasana/Four-Limbed Staff Pose: Keep alignment in Plank and slowly lower
to a few inches off the ground.

Props
• Block between the thighs.
• Blocks under the hands.
• Belt wrapped above the elbows.
• Blocks under the ASIS bones.
• Block under the sternum.

Assists
Hands-On
1. Hip lift
Press Point
1. Heels
2. Crown

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four-limbed
chaturanga dandasana
staff

“The highest form of nonviolence is love.”

—Swami Kripalu

Intuitive Benefits
• Strengthens the legs, buttocks, back, abdomen, chest, shoulders, arms, and wrists.
• Stimulates circulation and digestion.
• Energizes the body, and builds core strength.
• Improves concentration, and develops focus.

Precautions (proceed with care)

• Pregnancy: Keep knees on the ground.
• Weak torso or limbs: Keep knees on the ground.

Contraindications (avoid the posture)

• Uncontrolled high blood pressure.
• Recent or chronic wrist, arm, shoulder, back, or abdomen injury; inflammation or pain.
• Carpal tunnel syndrome.

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Essential cues
1. Begin in Plank.
2. Bend the elbows and lower the torso to a few inches above the ground, drawing the elbows in.
3. Elongate the spine by drawing the sacrum toward the heels and pressing out through the
crown.
4. Press out through the heels.

Options
• Keep knees on the ground.
• Keep forearms on the ground.
• Lift one leg at a time.

Props
• Belt wrapped above the elbows.
• Blocks under the ASIS bones.
• Block under the sternum.

Assists
Press Points
1. Heels
2. Crown

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upward-facing
urdvha mukha svanasana
dog

“Service is one of the highest expressions of love.”

—Swami Kripalu

Intuitive Benefits
• Strengthens the legs, buttocks, back, and arms.
• Stretches the chest, abdomen, and throat.
• Stimulates the circulatory, digestive, and lymphatic systems; decongests the abdominal
organs; stimulates the thyroid and thymus glands; and relieves asthma.
• Decongests kidneys, helping in the elimination of toxins.
• Relieves back and abdominal discomfort of menopause and menstruation.
• Energizes the mind; relieves stress, anxiety, and mild depression.

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warm-ups

Precautions (proceed with care)

• Weak back muscles: Move in and out of the posture with the breath, and lift with the back
rather than the arms to strengthen.

Contraindications (avoid the posture)

• Pregnancy (after the third trimester).
• Recent or chronic back, neck, or abdominal injury; inflammation or pain.
• High blood pressure.

Essential cues
1. Begin in Plank.
2. Lower the hips, arching the spine.
3. Draw the shoulder blades back.
4. Elongate the spine by drawing the sacrum toward the heels, and press out through the crown.

Options
• Keep tops of the feet on the ground.

Props
• Cushion under the hips.
• Blocks under the hands.

Assists
Hands-On
1. Straddle the student at the elbows. Squeeze the student’s hips with your shins. Place your hands on
the shoulders, and, with straight arms, lift up and back.
Press Point
1. Hips
2. Sternum
3. Crown

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 asana yoga postures
Kripalu Yoga Teacher Training Manual 200-Hour Training

asana
sitting, abiding, seated posture, posture of
hatha yoga

The key to Kripalu Yoga lies in experiencing

prana as the link between body, mind, and spirit.
In Kripalu Yoga, prana is our ultimate object of
concentration, fostering union to achieve a har-
monious state of being. The process by which we
enter this state is cultivated through the following
methods.

Kripalu Yoga practice guidelines

• Breathe fully into each movement and
moment.
• Consciously maintain a relaxed state of
awareness.
• Fully feel as sensations, thoughts, emotions,
and energy arise.
• Remain present to each experience as a
witness.
• Allow yourself to surrender to the unfolding
experience of the moment.

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asana

general guidance
In Kripalu Yoga, we cultivate a relaxed awareness throughout our practice. Before you begin
your practice, feel yourself becoming focused and centered. As you do your warm-ups, let your
body be soft and receptive. There is nothing to achieve. There is no need to strain or push. Before
entering into a posture, take a deep breath. Each time you feel any sensations or tensions as you
sustain a posture, allow yourself to relax. When you let go of resistance within the posture, the
tension can dissolve. As you release the posture, take a moment to be still. Allow your awareness
to be fully absorbed in the rush of energy.
Maintaining an awareness of relaxation at all times during your practice can heighten your ability
to stay centered during your daily life as well, allowing prana to flow and nurture you.

Teaching and guiding a new posture to beginners

Remember how you felt when you took your first yoga class? For most beginners, there’s a period
of adjustment. There are the natural insecurities of being in a new place, moving the body in unfa-
miliar ways, and, most of all, being inside yourself. For many people, this can be overwhelming.
As a teacher, it’s important to be sensitive to this as you take on new students. This, along with
creating an environment of acceptance and safety, can make a big difference for new students.
Thus, we offer the following simple, reliable, and user-friendly format for teaching a new posture
to beginners. This formula has been used for years and has provided security and support for
many Kripalu Yoga teachers. It is comprised of eight sequential steps, listed below.

Protocol
1. Give a context.
2. Warm up the students.
3. Demonstrate the new posture.
4. Discuss benefits (intuitive or evidence-based), precautions, and contraindications.
5. Answer questions.
6. Lead the new posture.
7. Answer questions.
8. Lead the posture again (on the other side).

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asana

A final component to teaching a new posture is guiding the posture a second time and offering
an opportunity for students to share about their experience. After becoming familiar with each
step, you may wish to experiment with variations or other steps that you find helpful in your own
discovery process.

Creating the context

Context means “the weaving together of words.” To create the context in the beginning of a
yoga class is to give an overview of what you intend to offer. It’s a time to make contact with your
students and prepare them for what’s about to come. Creating the context establishes a sense of
safety and helps to set the mood of the class.
A typical context includes the name of the posture in English and in Sanskrit, the main reason
for doing the posture, its history or mythology, any other awareness about the experience they
are about to have, and perhaps your personal insights into this posture. This is a time to create
inspiration. Here are two sample contexts:
“The experience that we’ll share is one that creates balance in the whole body. The first posture, Cobra, or
Bhujangasana, opens us to a passive elongation in the front of the body and an opening in the heart center.
It expands the belly, heart, and throat for dynamic expression. The other posture is a great counter-pose to
Cobra: Garbasana, Child’s pose, where we place the head below the heart, allowing ourselves to be soft and
receptive.”

“We are about to embark on a journey of balance, concentration, endurance, patience, flight, and falling as
we explore three postures: Vrksasana, Tree; Garudasana, Eagle; and Setu Bhandasana, Bridge. This is an
opportunity to align with the earth, to stand your ground, to focus your mind, to strengthen your arms and
legs, and to fall out of your fears. Falling is a necessary part of the learning process, and today we’re learning
how to fall with grace and how to accept ourselves as we fall. This may bring up some fears, but we will be
using different support systems, like the wall or a partner. With support, we can feel safe to explore our sense
of balance and imbalance, as the case may be.”

The length and detail of the context varies, of course, depending on the focus that you want to
create, the experience level of the group you’re leading, and the amount of time you have. It’s
more important to speak to the level of the group in order to create safety and trust than to tell
everything you know about the posture and go into so much depth and detail that you lose your
students. It’s essential to go for the balance. Remain aware of the class and notice if they’re with
you or if they’re confused or distracted. The principle of “less is more” will always serve you and is
worth remembering.

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asana

Warm-Ups
(See Warm-Ups section for more details.)
Warm-ups do more than prepare the body for yoga postures. They also help students move
beyond the fluctuations of the mind and into the experience of being in the present moment. In
this way, warm-ups are the opportunity to practice the yogic teachings of bringing the mind,
body, and spirit into alignment. They create safety and connection between teacher and students.
Warm-ups can be a wonderful way to move into gentle and/or invigorating variations of the
posture you will be leading. You may want to experiment with feeling inquiries of the joints and
muscles so that students can begin to explore their range of motion.

Demonstrating the new posture

Demonstration provides the opportunity to teach the posture with all its details and fine points.
This is the time to teach the mechanics, the nuts and bolts of the posture. You may want to
demonstrate the posture yourself. Another option is to ask for a volunteer from the class to dem-
onstrate, with your guidance. Whichever way you choose, make sure you are fluent with the press
points and that you know the details ahead of time that you want to bring out. Let your directions
be clear, using the appropriate graduated sequence of instructions. Move step by step through
the entire experience of the posture, starting from the establishing position all the way through to
the release of the posture and, if appropriate, into a simple complementary stretch. Sometimes
a teacher can give so many details that the students are overwhelmed. They may feel there is
too much to remember. Notice which details can be taken in visually, which you may not need to
verbalize, and which are important to emphasize.
Although the demonstration can be done with focused awareness, its intention is to present the
foundation of how to execute the posture. Remember, you’re talking to a group, not just guiding
yourself or a model through the posture. Make eye contact with students in your class. Gesture
toward the parts of the body you’re talking about. You are giving your entire class important
information; don’t get lost in your own experience or in creating an experience for a model.
This is also a good time to demonstrate any variations to the posture, the use of props, or the use
of a partner. You may also want to experiment with demonstrating common misalignments when
learning the posture, and then show how to enter it in a more supported expression.
Allow time at the end of the demonstration for a few questions. It’s a good idea, however, to limit
these questions if they seem overly analytical. Your students don’t have to know everything about
the posture in order to do it. Many of their questions will be answered as they experience the pos-
ture for themselves. Then, if they still have questions, you can answer them after the experience.

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asana

Demonstrating yourself
If you do the posture yourself, be sure it’s one that allows you to be heard. Half Shoulderstand, for
example, is challenging, although not impossible, to hold while talking. Another posture that can
be difficult is Spinal Twist. If you start out facing the class in the twist, you will end up facing away
from the group as you revolve, which will make it hard for them to hear you. When you demon-
strate Spinal Twist, make sure you start facing at an angle or turn your head once you’ve entered
into the posture so that you’re facing your class as you speak. It’s appropriate to ask the class to
move around you as you hold the posture so they can observe you from several perspectives. This
holds true for any posture.

Demonstrating using a volunteer

If you choose to have someone else demonstrate the posture, it’s helpful to meet ahead of time
to do a practice demonstration. That way you can make sure all the details are understood and
clarified. Tell your volunteer to relax, breathe, and follow your directions. After the demonstra-
tion, acknowledge your volunteer by having him or her share about the experience or by simply
offering your thanks. It’s a big step for some people to allow themselves to be seen in the privacy
of their yoga experience. On the other hand, some people can’t wait to jump into the middle of a
group and be the center of attention. Either type makes a fine volunteer. It’s to your advantage to
choose someone you know will be able to demonstrate the posture with integrity.
When you come back to the group, notice the energy in the room. This is an important time
for students to acknowledge what they’re experiencing. You may want to guide the class into a
meditation, closing the eyes and taking a moment to feel, or you may simply begin to share what
you’re observing. Then ask the class to share their experience of the posture. “What would you
say is the quality of the energy in this posture? What did you notice? What did you feel?” If the
group is silent, which often happens after a demonstration, you might try calling on the student
who has the biggest smile and saying something like “I'm noticing that you’re smiling. What was
your experience?” The purpose of eliciting sharing is to create a transition from an introspective
space to a more external mode of learning. Sharing at this point in the process of teaching a new
posture makes it easy to bring out observations about the posture, answer any questions, and
transition to the next step: benefits, precautions, and contraindications.

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asana

benefits, precautions, and

contraindications
Benefit: a positive, healthy, response and/or condition created or enhanced through the practice
of a specific technique or posture either intuitive and evidence-based.
Precaution: an existing condition that may or may not produce unwanted or unhealthy effects in
the bodymind through the practice of a specific technique or posture. Adapting the technique or
posture may eliminate this result and allow for safe practice.
Contraindication: an existing condition that will produce adverse, unhealthy, or unwanted
effects in the bodymind as a result of practicing a specific technique or posture. In this case,
the technique or posture should be avoided or replaced by a safe practice until the condition
changes.
“Yoga is a holistic practice that impacts every level of our being and all the bodily systems. The tradition
states that many postures are targeted to affect the endocrine glands and organs. The mechanism through
which this occurs is often explained as ‘rinsing and soaking.’ When a posture compresses an area of the body,
old blood is squeezed out in the process of rinsing. As the posture is released, fresh blood flows in the process
of soaking. The dramatic increase in circulation that results is said to rejuvenate the glands/organs and lead
to their optimal functioning. Similar statements are often made about the effects of yoga on the autonomic
and sympathetic nervous system. While statements like these make subjective sense to experienced prac-
titioners, they are difficult to objectively validate. The truth is that science is only beginning to study and
understand how yoga works on these subtle levels.

As teachers, we must present yoga professionally, refraining from any tendency to make unsubstantiated
claims or promise miraculous benefits. At the same time, we don’t want to close any doors to yoga’s more
subtle effects and its tremendous capacity to heal the body and mind. Along with understanding and,
when appropriate, explaining the traditional teachings, everyone’s subjective experience of yoga should be
respected. For the purposes of this 200-hour training, we will focus on yoga’s ability to support the healthy
functioning of the skeletal muscles and joints. A lot is known about how yoga stretches and strengthens
the skeletal muscles, and how the muscles and joints work together in the postures. While imbalances and
dysfunctions will be addressed in some situations, the therapeutic application of yoga is beyond our scope As
a professional yoga teacher, you cannot know too much anatomy. All students are encouraged to continue
their study of anatomy as it relates to yoga through our 500-hour program and other means.”

—Shobhan Richard Faulds

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asana

Each posture has a life of its own. It’s like entering into a whole universe of cause and effect,
each with its own unique energetic relationships and corresponding benefits. The postures are
like individual energy signatures, and as you place yourself and breathe into each posture with
conscious awareness, you automatically begin to receive its benefits. Many postures have over-
lapping benefits on an external level, but the true essence of the posture is revealed at the deeper
energetic level.
Another important factor is what you as a practitioner bring to the posture: your sensitivity and
level of awareness. The benefits of the posture do not happen in spite of you. The energy you
bring to the posture, as well as your attitudes and thoughts, all blend together with the posture’s
energy, creating an experience that is unique to you.
For this reason, it’s not necessary to mention all the benefits of the postures to your students. It’s
appropriate to invite them to discover the benefits themselves as they experience each posture.
It’s helpful to mention some of the main benefits on a practical level, as a way to inspire your
students. Explaining the physiological benefits is also appropriate when teaching beginners. As
your students progress, you can gradually introduce more of the subtler benefits. Your students
will probably share with you the benefits they’re feeling and come to these realizations on their
own. You will want to affirm their experience and give encouragement.
Benefit statements can be woven into all parts of a yoga class. They do not necessarily have to
be discussed in the order given here. As we’ve suggested, they may be used when creating the
context, during verbal demonstrations, or as you guide the posture. Decide which benefits are
most important to you and discuss them consciously. Precautions and contraindications are also
important to mention in all class levels. For safety purposes, it’s a good idea to tell your students
about the precautions or contraindications before they do a posture. The intention is not to
induce fear, but rather to educate them about when it’s okay to do the postures and when it’s
better not to. Not all precautions and contraindications apply to everyone. For example, remind
any students with injuries to be gentle with themselves and to do only what feels comfortable. You
may also wish to offer them a simpler variation of the posture you’re teaching, or suggest the aid
of a prop. In the case of acute injury or medical problems, do not hesitate to ask students not to
do particular postures that may be detrimental to their health. You will want to know ahead of
time about any serious illnesses or injuries—this is information you can learn from the forms the
students filled out at registration. If you are ever unsure whether a student should participate in
your class, it’s appropriate to encourage them to consult a physician.

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asana

leading the new posture

Silently acknowledge the students’ transition from watching how the posture is done to actually
experiencing the posture for themselves. Here, the deeper learning happens: a natural integration
of all that they’ve just seen as they make contact with the wisdom of their own bodies.
The following is a brief overview of the suggested steps in guiding a posture.
• Have the students come into the preparatory position for the posture and relax. Ask them to
take a few long, deep breaths before getting started.
• Using the press points, have the students slowly come partway into the posture, then release.
Repeat this a few times, moving in and out of the posture, synchronizing breath with the
movements. These movements will not only clarify the dynamics of the posture, but will also
help warm up the body.
• Have the students enter into the full expression of the posture and hold. Allow any subtle
adjustments or spontaneous micromovements to happen as you hold.
• When ready, have the students slowly release the posture.
• Have the students take a moment to experience the effects of the posture. Then allow them to
flow into a complementary stretch.

use of language
All movement patterns are stored as images in the brain. To perform a movement, a command
must be translated into an image that creates it. The simple command “Lift your right arm” must
actually be translated into an image before the movement can be performed. Try directing it like
this: “As you inhale, allow your breath to slowly lift your right arm over your head. See how effort-
less and relaxed you can be as you allow the breath to lift your arm.” Functional imagery deepens
the experience beyond the mechanics and can include sound, touch, feeling, taste, or visual
images: “Notice if your body wants to let go into this long, deep stretch. Allow your body to melt
into the ground. Glide your palms forward and notice how this stretch feels.”

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Clear, precise directions

There is a time lag for the brain between hearing an instruction, interpreting the request, and
translating it into a movement. Since beginners are just developing an awareness of their bodies,
our initial instructions are often a puzzle for the mind. Giving clear, simple, and precise directions
makes the learning process much more efficient. Suppose the movement you want to create is
tilting the head to one side. You might need to repeat the directions in several different ways to
make sure the students understand what you’re requesting. You could just say, “Tilt your head to
the right and relax into the stretch.” But the mind will want to know: “What does ‘tilt’ mean, and
how far to the right?” These ambiguities can engage the mind and not allow the mind and body
to be fully involved in the desired experience. Another way of giving this direction might be:
“Lower your right ear toward your right shoulder. Slow the movement down. Feel your head hanging.
Inhale, and stretch as far as is comfortable for you. Hold the breath for a moment, then inhale the head back
to center. Feel your head returning to the upright position. Notice the effects of the stretch.”

Graduated sequence of instructions

Every movement can be broken down into smaller and smaller movements, which makes our
awareness much more precise. To enter into a sequence of such micromovements with deep con-
centration requires that the instructions build from the simple to the complex. Using the example
above, the movement could be composed thus:
“Become aware of your head. How is it tilted right now? Is it pointing downward, parallel to the ground, or
upward, toward the sky? Consciously drop your head to the right, moving your right ear toward your right
shoulder. Relax the shoulders and breathe into the left side of your neck. As you inhale, slowly raise your
head back to center. Then exhale and lower the ear back down toward your shoulder. Repeat this simple
movement several times, relaxing more and more deeply into the breath. Each time you exhale, stretch the
neck a little deeper. Notice how your head tilts sideways as the ear drops down. The next time you lower the
ear, hold the stretch, continuing to hold as you breathe into the neck and shoulders.”

Experiential language
Asking a student to perform a specific action might sound like this: “Now I want you to raise your
right arm. Now lower your right arm. Next, I want you to inhale and stretch both arms overhead.”
If having the student perform those specific movements was our only goal, this style of teaching
would be appropriate. Yet our intention is to communicate with our students in such a way that
they hear the instructions as though they were listening to the inner voices of their own bodies.
This form of communication requires experiential language that creates internal awareness.
In the example above, when the teacher says, “I want you to…” our minds hear and interpret the
message as “I am now doing this movement because the teacher wants me to.” Because the

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teacher is giving the commands as though your body were at his or her disposal, you are passively
involved in the action.
Experiential language is a way of speaking in which the teacher removes him- or herself from
wanting the student to do anything at all:
“Become aware of the sensations in your right arm and right shoulder. What is your shoulder saying to you
in this moment?”

“Let go of doing and simply watch how the movement is happening through you.”

“Allow your fingertips to stretch overhead, reaching toward the ceiling.”

“Inhale into the entire right side of your body. Feel the length of your whole right side being opened by the
breath.”

“Feel the space you have created inside for your shoulder and your arm to expand.”

Notice the use of words such as “be aware of,” “let go,” “allow,” and “feel,” as compared to “I
want you to ...” When we hear ourselves saying to our students, “I want you to ... ,” it is helpful to
ask ourselves why we want them to. Is it because if they do what I am asking it will mean that I am
a good teacher? Our language reveals our intention.

simple, clear, and effective

posture cues
As yoga teachers, communication is one of the most crucial elements of our discipline, next to
personal study and practice. Each student has a different style (i.e., visual, kinesthetic, auditory)
of absorbing information and integrating it through their bodymind. We must be able to skillfully
translate the practices in a way that is simple, clear, and effective. Optimally, a teacher's verbal
cues will offer enough information to keep the student safe and engaged, while leaving enough
space for them to have their own personal experience. Depending on the aim of the class, there
can also be a range in voice quality and word choice, from soft and nurturing to strong and
encouraging. Considering the spectrum and diverse aims of yoga, begin to explore your own
intentions. The more you know about the group you’re guiding, the more you can you make con-
scious choices about language, quality of voice, and the balance between instruction and silence.

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Simple: Common principles create a foundation for understanding.

Many postures have common principles among them that help simplify the complex human
skeleton, muscular system, and nervous system. As a teacher, the more you can identify these
principles, the easier it will be to remember the details of each posture. For example, Mountain,
Warrior, Side Warrior, Tree, and Bridge are all aligned with one or both knees stacked over the
ankle. Triangle, Gate, and Half Moon are all lateral bends that require abdominal engagement,
length on both sides of the ribs, and the neck to curve as an extension of the spine. Being able to
see the commonalities between postures will help make space for you to focus on the specifics.
Don’t be afraid to be repetitive with general cues, such as suggestions to lengthen your spine,
hinge at your hips, and lift up and out of your waist.

Clear: Clear language is direct and easy to follow.

As a yoga teacher, can you use clear language that offers your students an obvious action?
Often, using too many words can get in the way of clarity, preventing the student from experienc-
ing yoga in a potent way. Words such as “kind of,” “try to,” and “you’re gonna” are extraneous
and can take away from the essential cues of a posture. When you communicate, be as direct
as possible, identifying a body part, an action, and a direction to move. Whether working with
a large group or one-on-one, speak to each individual. For example, the cue “Let’s all stand tall
in Mountain pose” brings awareness to the group as a whole, whereas “Stand tall in Mountain
pose” aims at each individual. This can help your students stay focused on their own experiences,
and worry less about what everyone else is doing.

Sample recipe for a "simple and clear instructional cue":

recipe/equation: "breath + action verb + body part + direction/location"

example: "exhale and lengthen your arm, lowering to rest hands by your side"

Effective: Skillful use of language produces a desired result.

The words you use can often have an effect on the way a student engages with a posture.
Depending on the intention of the posture, it can be skillful to adjust your words to match the
experience you’re aiming for. For example, there is an energetic difference between relaxing your
shoulders down your back and pulling your shoulders down and back. The first way offers a more
gentle and nurturing type of action, whereas the latter gives a stronger, more vigorous mode.
Neither way is objectively right or wrong, but one may help or hinder the experience you’re trying
to cultivate. Postures can be done in many ways, from relaxing to vigorous. As you translate each
cue, be clear about whether you are aiming for intensity, ease, or some quality in between.

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questions and clarifications

Immediately after their first experience in the posture, give your students a chance to ask any
questions so you can clarify the details. Then guide them into the posture again. During the first
experience, they may be uncertain. They’re still thinking about the details and trying to get the
posture “right.” They might discover things about their bodies they did not notice before.

Lead the posture again.

In the second guiding, your students are in familiar territory and can more fully let go and relax
into the posture. This introduces the experiential part of the class, in which several more familiar
postures will be led, each flowing into the next. The way you guide your students has a powerful
effect on how open and receptive they are to their intuition.
If teaching a new posture to beginners is anything like eating a meal, all the previous steps would
be like the appetizers, and this step would be the main course. You might want to allot the major-
ity of time spent in class to this experience.

Sharing and discussion

After having the experience of doing postures and being guided through all the appropriate steps
(which may include a series of postures, holding postures, releasing into a spontaneous free flow,
and ending with relaxation, pranayama, and/or meditation), you will realize that much has taken
place. Sharing at the end of a Kripalu Yoga class helps the mind integrate on a physical level
what was experienced on a more subtle level. It’s a way to come back to earth, so to speak, and
to acknowledge what has taken place inside you. Sometimes we’re not aware that anything has
changed. And there are times when sharing feels inappropriate. Swami Kripalu once said that
unless what you have to say is an improvement upon silence, it’s better not to say it. But for our
purposes as teachers of beginner yoga classes, sharing brings the experience to completion and
helps your students feel integrated.
Sharing also helps you to make contact with your students and get to know them. As they share,
allow yourself to receive the effect of your teaching. Listen to how your students are being affected
by your openness, by the environment that you create, and by the experience of yoga. This is a
time to make a connection with your students, to inspire them to practice. You can use this as an
opportunity to share what you’ve learned from your experience, or simply be a listener. When the
sharing and discussion are over, you might draw the group together one last time by chanting om.

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leading stage one

Stage One practice is a time for the students to become familiar with their bodies, to experience
the sensations produced by the postures, and to bring attention to the breath. The eyes may
remain open, and the senses are alert, to support the mind staying focused on structural align-
ment and the coordination of breath and movement. Stage One increases discipline and mental
focus, awakens the ability to objectively witness personal experience, and lays the foundation for
deeper practice.

KEY COMPONENTS

Graduated sequence
• Give primary directions first.
• Go back and fill in details as needed.
• Build the posture from the ground up.

Action language
• Be clear, simple, and precise.
• Use anatomical references.
• Be direct (i.e., “extend,” “press,” “lift”).
• Suggest modifications and variations.
• Use repetition.
• Use references to the body and breath.
• Explain alignment and use press points.
• Suggest warm-up movements during entry phase as needed.
• Encourage conscious effort.

Do not do the posture as you lead.

• It’s okay to begin the posture with the students.
• Walk around the room, observing as you teach.
• Focus your awareness on the class.
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Observe the group and speak to what you see.

• Bring in necessary details.
• Give modifications as needed.

Hands-on sssisting
• Keep talking to the whole class.
• Assist everyone.
• End by affirming.

Holding
• Once in the posture, hold 10 to 20 seconds maximum, or three to five breaths.
• If you lead the posture a second time, hold longer (five to seven breaths).

Transitions (when leading a Stage One flow)

• No complementary movement or cooldown is necessary between postures.
• Feel the effects as you move to the next posture.
• Take brief rests at intervals as needed.

For example:
“Let’s start with standing postures. Our first posture will be Ardha Chandrasana, Half Moon. Enter into
Mountain, Tadasana, with your arms at your sides. Inhale, raise your arms overhead and interlace your
fingers. Press down through your feet and lift the pelvic floor. Lift up and out of your waist through the
crown of your head. If your elbows are bent, you can use a belt to help lengthen the muscles along the sides
of the body. Press your left hip out to the left and extend up and out to the right. Feel the elongation along
both sides of the body. Let your breath be calm and full. Roll your chest upward, pressing your left shoulder
blade back. Keep your left hip forward to help keep both hips and shoulders aligned. Continue to lift out of
the waist. Inhale, and lengthen back to center. We’ll repeat on the left side.” (Repeat on left side.)

“Take a moment to breathe and relax, feeling the benefits of Ardha Chandrasana. Let’s move right into
Utkatasana, Standing Squat. Place your feet directly under your hips and come into Tadasana. Inhale, and
extend both arms directly out in front of you.”

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action words for guiding

postures
Here is a list of some action words you can use while guiding postures.

Relaxation verbs:
Rest, allow, soften, let go, release, sink, drop, relax

Action verbs:
• Breath: inhale, exhale, breathe
• Length: stretch, lengthen, straighten, elongate, extend, reach, point, press
• Strength: squeeze, contract, support, stabilize, hold, firm, keep, engage, maintain, strengthen
• Position: stand, kneel, sit, lie, squat, belly down, on your back, place, align, position, locate,
orient
• Movement: circle, hook, draw, slide, interlace, bend, swing, catch, rotate, roll, lift, turn, lower,
raise, swivel, follow, move, open, come into

Awareness verbs:
Focus, feel, pause, be aware, find, notice, observe, distinguish, sense, take a moment

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yoga posture sheets

The 200-Hour Kripalu Yoga Teacher Training is focused on a core set of 25 postures. The inten-
tion of this set is to support the beginning yoga teacher in building a solid foundation of expertise.
As you explore each posture in this core set during your training, make a note of the respective
modifications, variations, and personal inquiries that help prepare you in meeting the diverse
needs of your perspective students.

The Training Posture Sheets include:

• Neutral image to draw, color, and add comments.
• Essential cues to provide a Stage One base to support your own personal instruction.
• Basic posture modifications with the possible use of props.
• Basic variations.
• Posture inquiry section to fill in your own discoveries.
• Hands-on assists with recommended press points.
• A set of intuitive benefits, precautions, and contraindications. Building your vocabulary or
specialization by becoming familiar with current evidence-based research and findings is
highly recommended.

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checklist
core asana set
English Sanskrit
Boat Navasana
Bound Angle Baddha Konasana
Bow Dhanurasana
Bridge Setu Bandhasana
Cobra Bhujangasana
Downward-Facing Dog Adho Mukha Svanasana
Eagle Garudasana
Fish Matsyasana
Gate Parighasana
Half Moon Ardha Chandrasana
Half Shoulderstand Ardha Sarvangasana
Head to Knee Janu Sirsasana
Knee-Down Twist Supta Matsyendrasana
Mountain Tadasana
Pigeon Kapotasana
Posterior Stretch Pashchimottanasana
Seated Spinal Twist Matsyendrasana
Side Warrior Parsva Virabhadrasana
Standing Squat Utkatasana
Standing Wide Angle Prasarita Padottanasana
Symbol of Yoga Yoga Mudra
Tree Vrksasana
Triangle Trikonasana
Upward Boat Urdhva Navasana
Warrior Virabhadrasana

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Notes:

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asana

boat
navasana

“It is worth remembering that there is only one yoga and can only be one yoga. True, aspi-
rants are of different natures and resort to various doctrines and practices to progress along
the path. But one who completes the process of yoga understands its different paths and sees
that the systematic practice of various disciplines leads to the same place. In the end, all
yogas lead to one great Yoga.”

—Swami Kripalu

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asana

boat
navasana
nava: boat | (nah-VAHS-anna)

Intuitive Benefits
• Strengthens the legs (hamstrings, adductors, soleus), buttocks (gluteus maximus), back
(erector spinae, latissimus dorsi), and shoulders (trapezius, deltoids).
• Stretches the abdomen (rectus abdominus) and chest (pectoralis).
• Aligns the spinal column.
• Strengthens the lungs and decongests the abdominal organs.
• Decongests the kidneys, helping in the elimination of toxins.
• Stimulates the nervous, circulatory, digestive, lymphatic, and endocrine systems.
• Relieve stress, anxiety, and mild depression.

Precautions (proceed with care)

• Release posture if you feel discomfort.
• Weak back muscles: use repetitions coming in and out of the posture with minimal holding to
strengthen.
• Constipation: avoid long holding, and release posture if pain develops.
• Uncontrolled high or low blood pressure.

Contraindications (avoid the posture)

• Pregnancy (as soon as you know you are pregnant).
• Recent abdominal surgery or inflammation.
• Recent or chronic back or neck injury, inflammation, or pain.

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asana

Key principles
• Extend the spine.
• Legs hip distance or less apart.
• Lengthen entire front of the body.

Preparation
• Warm up the spine with Cat and Dog, Torso Circles, and Inverted Table.
• Repetitions of Simple Boat, lifting and lowering the torso and legs while leaving the hands on
the floor.

Muscles most involved

• The erector spinae, the small muscles lining either side of the spine, are strengthened by
doing repetitions, either up and down with the breath or with some holding.
• The gluteus maximus lifts the legs, and the adductors keep the legs pressing in toward each
other.
• The abdominals stabilize the torso and protect the low back. They are lengthened through
the contraction on the posterior side of the body.
• The lower trapezius and other muscles of the shoulder keep the shoulder blades close to the
spine and support the thoracic spine.

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asana

Essential cues
1. Lie on your belly with your arms
about 45 degrees out from your
sides, palms facing down. Bring
your chin, mouth, or forehead
onto the floor.
2. Press the front of your pelvis
down firmly and lengthen
through the crown of your head
and your toes.
3. Lift your legs and torso off the
floor. Keep lengthening your legs
by reaching out through your
toes. Lift the crown of your head
while keeping your neck long.
4. Raise your arms off the floor and
bring your hands about one foot
away from your body. Reach
back through your finger tips. Lift
your torso as much as you can,
maintaining length in the neck
and spine.
5. To release, lower your torso,
arms, and legs to the floor. Turn
your head to one side and rest.

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Posture options
Modifications
• Only lift the upper body.
• Hands remain on the ground.
• Only lift one leg.

Variations
• Arms forward.
• Yoga Mudra arms.

Prop
• Hold belt from feet to both hands
behind the back.

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asana

Assists
Verbal
• Stabilize the pelvis.
• Extend through the crown with
the chin close to the throat.
• Big toes together, thighs drawn
inward.

Press points
• Toes, heels, or the backs of the
legs
• Fingertips
• Crown
• Shoulder blades

Hands-on
• Straddle the student at the waist,
facing the head.
• Place your hands on the student's
shoulders, then lift forward and up.

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Teacher observations
Awareness
For all prone backbends, it is important to elongate the torso before entering the posture.This can
be accomplished by reaching the arms overhead along the floor and pressing back through the
toes. It is also effective to stretch one arm forward and the opposite leg back, and then repeat on
the other side.
The Full Boat variation is a vigorous asana that strengthens the muscles of the abdomen, back,
neck, arms, and legs. Practice it only after adequate preparation with the easier versions. If a
student experiences strain in the low back, bring his or her arms back to the sides of the body, or
lower them to the floor and have them press the thighs towards each other as well as more firmly
down through their pelvic triangle to stimulate core engagement. Or simply have the student
release the posture.
Note: All variations use the same breathing pattern.

Common misalignments
• Legs wider than hip-width apart. Help your student bring the legs toward one another by using
the press points on the inner knees, or give verbal instructions to bring the legs together.
• Neck hyperextended. Students often overactivate the neck muscles, causing the head to pull
back and the chin to lift. Help your students keep the neck in line with the spine by reminding
them to tuck the chin slightly or to look down rather than forward.

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Notes:

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asana

bound angle
baddha konasana

“To read uplifting books or listen

to spiritual discourses is good.
But to practice even a little is
of the utmost importance. The
profound meaning of yoga is only
understood by those who study it
systematically through personal
practice. The day you start to
practice, your true progress will
begin.”

—Swami Kripalu

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asana

bound angle
baddha konasana
baddha: bound, tied, fixed, fastened; kona: angle | (BAH-dah cone-AHS-anna)

Intuitive Benefits
• Stretches the hips and groin (adductors, except gracilis).
• Strengthens the legs (iliopsoas), back (erector spinae, quadratus lumborum), abdomen
(rectus abdominus), shoulders (rhomboids), and arms (biceps).
• Stretches the hips and groin (adductors, gracilis).
• Stimulates circulation, digestion, and peristalsis; relieves constipation.
• Relieve stress, anxiety, and mild depression.

Precautions (proceed with care)

• Weak or stiff back muscles: hold in a vertical position and sit on the edge of a cushion.
• Stiffness in the hips, groin, knees, or sciatica: use cushions below the knees.
• Constipation: avoid long holding.
• First three months of pregnancy.

Contraindications (avoid the posture)

• Recent or chronic back injury, inflammation, or pain.

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asana

Key principles
• Keep the spine elongated.
• Legs in a comfortable distance from the body, with no discomfort in the knees or groin.
• Feet in a comfortable distance from body, with no discomfort in the knees or groin.

Preparation
• Cross-Crawl, Bun Warmer, Hip Series, Butterfly, and Supine Twist.
• Warm up the spine with Cat and Dog and Jackknife.
• Abdominal strengtheners.

Muscles most involved

• The erector spinae, the deep muscles of the back, and the quadratus lumborum keep the
spine elongated.
• The piriformis and other muscles of lateral rotation rotate the femur in the hip socket and
pull the thighs toward the ground.
• The iliopsoas flexes the torso forward over the hips.
• The adductors, on the inside of the thigh, are being lengthened.

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asana

Essential cues
Begin in a comfortable seated position.
1. Sit tall in Dandasana, with your legs
extended in front of you.
2. Bend both of your knees and allow them
to open to the sides. Bring the soles of
your feet together and draw your heels as
close to your groin as you can.
3. Clasp your feet with your hands and
lengthen your spine. If your spine is still
rounded, place a cushion under your
sacrum.
4. Press your sitz bones down, engage your
abdominal muscles, and lengthen your
spine. Draw your shoulders back and
down. Pull into your feet to stretch your
upper trapezius. Press your knees toward
the floor to stretch your adductors.
5. Hinge forward at your hips. Rotate your
pelvis to draw your pelvic face downward
and your sacrum face upward.
6. Extend your sternum forward and pull
your shoulders down and back. Keep your
spine long and slightly arched.
7. To release, relax your torso, arms, and
legs. Extend your legs out in front of you.

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asana

Posture options
Modification
• Reclining Bound Angle.

Variations
• Round down over the feet and extend the
arms.
• Rise with the arms overhead.

Props
• Pillows beneath the knees.
• Reclined Bound Angle with the feet
against wall.

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asana

Assists
Verbal
• Stabilize through the pelvis.
• Long belly to lengthen the spine.
• Hinge at the hips.

Press Points
• Crown
• Sternum

Hands-On
• Place the outside of your leg in line with student’s spine
and your hands on the front of their shoulders. Draw
shoulders back and lengthen spine.
• Place your thumbs on their iliac crest, fingers in hip
crease, draw the fingers down, and move thumbs
forward.
• Kneel behind the student, place your hands right
below the knees, and press the thighs toward the floor.

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Teacher observations
Awareness
The focus of this posture is to lengthen the adductor muscles. Hinging at the hips focuses the
stretch in the adductor muscles. See Common Misalignments for more information about how to
support the lengthening of the adductor muscles.
To get the maximum benefit from this posture, keep the spine lengthened and the back muscles
engaged. If the spine rounds, the back muscles are stretched, especially the low back. This can
lead to low back pain and instability.

Common misalignments
• Knees high in the air. The adductor muscles contract instead of relax. Lengthening is facilitated
when the muscle is relaxed. Supporting the knees with pillows helps the adductors to release.
Relaxed adductors will allow you to come farther forward with an elongated spine.
• Rounding at the lumbar spine. Because we cannot see our own backs, it’s hard to know when
the spine is rounding. When the forward bend comes from the lumbar spine instead of the hip
joint, the integrity of the posture is lost. Assist your students in knowing if the spine is rounding
by speaking to it as you see it happening. There is a tendency to strain forward with the chin.
Make sure the head is in line with the spine, even tucking the chin slightly.

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Notes:

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asana

bow
dhanurasana

“Everyone has equal claim to yoga and its intuitive benefits, but everyone must also
observe one primary rule, which is to engage in regular practice. Without practice,
even an ordinary task is not accomplished, so how could the extraordinary task
of yoga be accomplished? By studying the teachings, a vision of the path may be
received, but remember that success does not come in that way. Success comes only
through the repeated practice of yoga techniques.”

—Swami Kripalu

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asana

bow
dhanurasana
dhanu: a bow | (don-your-AHS-anna)

Intuitive Benefits
• Strengthens the legs (quadriceps, hamstrings), buttocks (gluteus maximus), abdomen (trans-
verse abdominus, obliques), chest (pectoralis), and shoulders (deltoids, rhomboids).
• Stretches the legs (iliopsoas, gastrocnemius), abdomen (rectus abdominus), chest (pectora-
lis), and shoulders (deltoids).
• Increases flexibility of the spine.
• Expands the chest, strengthens the lungs, and relieves asthma and respiratory ailments.
• Stimulates digestion and peristalsis, and relieves constipation.
• Balances hormone levels, and reduces symptoms of PMS, menstrual cramps, and
menopause.
• Relieves stress, anxiety, and mild depression.

Precautions (proceed with care)

• Weak back muscles: keep knees on the ground.
• Pain in knees: press up through the heels rather than the toes.

Contraindications (avoid posture)

• Pregnancy (as soon as you know you are pregnant).
• Recent abdominal surgery or inflammation.
• Recent or chronic knee, shoulder, or back injury, inflammation, or pain.

9.36
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asana

Key principles
• The knees and feet are close together to strengthen the adductor muscles.
• Feet can be flexed or toes extended.
• Shoulders and arms are passive, pulled back and down by the extension of the legs.
• Head extends in line with the spine.

Preparation
• This posture requires the activation of the chest and shoulders. Practice Yoga Mudra, Eagle,
and Fish.
• If the hip joints are tight, all the bending will happen in the lower back, which may cause strain.
• Practice Full Locust and Warrior before doing Bow.

Muscles most involved

• Stretched: pectoralis major, abdominal rectus, transverse abdominals, and psoas
• Strengthened: hip flexors, gluteus maximus, quadriceps, trapezius, and erector
spinae

9.37
© 2014 Kripalu Schools of Yoga and Ayurveda. All rights reserved.
asana

Essential cues
1. Lie on your belly with your arms at your
sides, and your chin, mouth, or forehead
touching the floor.
2. Bend your knees and grab your shins,
ankles, or feet with your hands. Keep your
knees touching or hip-width apart.
3. Press your pelvis down and reach your
shins back. Lengthen your legs as much
as you can. Allow the straightening of
your legs to lift your head, chest, and
thighs off the floor. Keep lengthening your
lumbar spine by pressing your pelvis into
the floor.
4. Extend your legs as much as you can and
press up through your heels or toes. If pos-
sible, lift your feet higher than your head.
Reach your sternum forward and the legs
backward at the same time. Draw your
knees and feet hip-width apart or closer.
Keep pressing the feet upward to reduce
knee strain.
5. To release, lower your thighs and chest to
the mat. Release your legs and let them
extend on the floor. Relax your head and
neck.

9.38
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asana

Posture Options
Modification
• Keep knees on the floor.

Variations
• Hold one foot with one or both hands.
• Extend an arm.

Prop
• Use a belt on your feet, keeping your legs
straight.

9.39
© 2014 Kripalu Schools of Yoga and Ayurveda. All rights reserved.
asana

Assists
Verbal
• Extend through the crown, chin close to
the throat.
• Keep the chest open to lengthen the arms.
• With knees at 90 degrees, press up
through feet.

Press points
• Toes
• Sternum
• Crown

Hands-on
• Grasp the student’s heels and lean back with
straight arms.
• From a comfotable squat, support the upper
arms to ease open the chest.

9.40
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asana

Teacher observations
Awareness
• Keep knees hip-width apart.
• If theres any discomfort in the knees, put a block between the thighs or keep the knees on the
ground.
• If theres any pinching in the low back, press the sternum forward.
• If theres any sensitivity in the sacrum, the knees can be wider apart, if that does not cause
discomfort in the knees.

Common misalignments
• Knees wide apart.
• Neck overextended.

9.41
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asana

Notes:

9.42
© 2014 Kripalu Schools of Yoga and Ayurveda. All rights reserved.
asana

bridge
setu bandhasana

“Accepting the truth proclaimed by the scriptures does not produce knowledge.
Real knowledge is only obtained through personal experience. For experience,
practice is indispensable. It is only through the diligent practice of the elementary
techniques of yoga that its advanced techniques can be known. Only through
elementary yoga is the advanced yoga generated.”

—Swami Kripalu

9.43
© 2014 Kripalu Schools of Yoga and Ayurveda. All rights reserved.
asana

bridge
setu bandhasana
setu bandha: forming of causeway or bridge | (SET-too bahn-DAHS-anna)

Intuitive Benefits
• Strengthens the legs (hamstrings, quadriceps), buttocks (gluteus maximus), back (erector
spinae, quadratus lumborum), and shoulders (rhomboids, trapezius).
• Stretches the legs (hip flexors), abdomen (rectus abdominus, obliques), chest (pectoralis),
shoulders (deltoids), and the back of the neck.
• Increases spinal flexibility.
• Expands the chest, strengthens the lungs, and relieves asthma and sinusitis.
• Stimulates the nervous system and digestion.
• Regulates metabolism and stimulates the thyroid and parathyroid glands.
• Reduces high blood pressure and menstrual and menopausal discomfort.
• Relieves fatigue, stress, anxiety, and mild depression.

Precautions (proceed with care)

• Low back sensitivity: move in and out of the posture with breath.
• Pregnancy: last trimester, avoid if breath is inhibited at any point.

Contraindications (avoid the posture)

• Recent or chronic neck, shoulder, or back injury, inflammation, or pain.

9.44
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asana

Key principles
• Feet and knees hip-width apart.
• Weight on shoulders instead of neck.
• Neck relaxed.
• Stretch the front of the body.

Preparation
• Warm up the spine with Cat and Dog and pelvic tilts; move the knees side to side to warm up
the hip joints and adductors.
• Lunge to warm up and strengthen the quadriceps.

Muscles most involved

• The muscles of the pelvis and the abdomen.
• The quadricep muscles are working to extend the knees.
• The muscles of the pelvic floor and the abdomen stabilize the pelvis as you lift the buttocks
and torso off the floor.
• The adductor muscles keep the knees pressing in toward each other.
• The lower trapezius is working to press the shoulders down into the floor.
• The rhomboids are working to keep the shoulder blades in toward the spine.
• The rectus abdominis and the pectoralis major and minor are being stretched in the full
expression of the posture.

9.45
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asana

Essential cues
1. Lie on your back with your knees bent,
feet flat on the floor, and arms by your
sides. Bring your feet hip-width apart and
draw your heels close to your sitz bones.
2. Engage your abdominals, thighs, and
buttock muscles. Press down through your
feet to lift your pelvis off the ground. Keep
your knees hip-width apart.
3. Relax your neck as your weight shifts
toward the shoulders. Interlace your
fingers and lengthen your arms.
4. Draw your shoulder blades toward each
other and reach your hands toward
your feet. Press down with the arms and
shoulders and press up with the sternum.
5. To release, separate your hands and relax
your shoulders. Roll your spine down to
the floor. Extend your legs, or hug your
knees into your chest.

Posture options
Modifications
• Keep pelvis low, hip joints flexed.
• Lift and lower hips instead of maintaing a
static hold.

9.46
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asana

Variations
• Clasp ankles.
• Bring your legs together.
• Lift one leg to sky.

Props
• Block under the sacrum.
• Block in between the thighs
or knees.
• Hold belt in both hands
behind the back.

9.47
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asana

Assists
Verbal
• Draw the shoulder blades in and down to stabilize the spine.
• Draw the thighs inward to parallel.
• Press down through the feet to raise the pelvis.

Press points
• Inside knees
• Palms on ASIS bones
• One hand on sternum
• Hands to fingertips

Hands-on
• Place belt under student’s upper pelvis, wrap your hands down the
belt, and lean back with straight arms.
• Palms under the shoulders to lengthen spine

9.48
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asana

Teacher observations
Awareness
Bridge is a supported backbend that stretches the abdominals. Breathe deeply and focus on
intercostal breathing.
Bridge is an excellent posture for prolonged holding. Take your time, gradually working the body
into a full expression of the posture. With the breath flowing deeply, release any muscles that
are not essential for holding up the hips. Release the posture and rest for a few minutes before
continuing.

Common misalignment
• Knees splay wider than hip-width apart. Emphasize proper alignment of the feet, weight pressed
more strongly on the inside edges of the feet. Have students come into the posture with a
pillow or a block between their thighs to get a sense of how hard the adductors need to work
to keep the knees aligned over the ankles. Sometimes when we walk the shoulders in under the
body to bring the hands together, the shoulders move down toward the feet. This can cause
tension in the neck. Watch for the shoulders moving in, not down.

9.49
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asana

Notes:

9.50
© 2014 Kripalu Schools of Yoga and Ayurveda. All rights reserved.
asana

cobra
bhujangasana

“When the body is alert and the mind is joyful, you can rest assured that your
practice is going well. Isn’t that a beautiful test?”

—Swami Kripalu

9.51
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asana

cobra
bhujangasana
bhujaga: a serpent, moving in curves | (boo-jang-GAHS-anna)

Intuitive Benefits
• Engages the back (erector spinae, rhomboids, and middle and lower trapezius), and arms
(posterior deltoids, triceps).
• Strengthens the legs (hamstrings), buttocks (gluteus maximus), back (erector spinae), and
arms (triceps).
• Stretches the chest (pectoralis), abdomen (rectus abdominus), and throat.
• Stimulates the circulatory, digestive, and lymphatic systems; decongests abdominal organs;
stimulates thyroid and thymus glands; relieves asthma.
• Relieves back and abdominal discomfort of menopause and menstruation.
• Relieves stress, anxiety, and mild depression.

Precautions (proceed with care)

• Weak back muscles: move in and out of the posture with breath, and lift with the back rather
than the arms to strengthen.

Contraindications (avoid posture)

• Pregnancy (after third trimester).
• Recent or chronic back, neck, or abdominal injury, inflammation, or pain.
• High blood pressure.

9.52
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asana

Key principles
• Legs and feet hip-width apart or less.
• Elbows in close to the body.
• Pelvic triangle presses down.
• Shoulders roll back and down.

Preparation
• Warm up the spine with the Six Movements of the Spine and Standing Swinging Twist.
• Shoulder openers and tie stretches.
• Practice Sphinx before moving into Cobra to increase flexibility in the thoracic spine.

Muscles most involved

• The erector spinae on either side of the spine lengthen and lift the torso. When the hands
are pressing into the floor, they should complement, not replace, the strength of the erector
spinae.
• The trapezius pulls the shoulders back and down.
• The gluteus firms the pelvis and keeps the pelvic triangle pressing down.
• The adductors keep the legs together and firm.
• The rectus abdominus is lengthened by pressing out through the sternum and down through
the pelvic triangle.

9.53
© 2014 Kripalu Schools of Yoga and Ayurveda. All rights reserved.
asana

Essential cues
1. Lie on your belly with your legs extended
and big toes touching. Bring your chin,
mouth, or forehead onto the floor. Slide
your hands under your shoulders, and
draw your elbows back and in toward
your torso.
2. Press your pelvic triangle into the floor
and elongate through your toes and the
crown of your head. Without pressing into
your hands, lift your upper torso off the
mat.
3. Press upward through the crown.
Encourage the neck to be an extension of
the whole spine. Roll your shoulders down
and back. Keep pressing your elbows
toward your torso. Without pressing into
your hands, arch your spine as much as
you can.
4. Press the pelvic triangle into the floor.
As you press the palms lightly into the
ground to lift the torso higher (there
should be no compression in the low
back), draw your elbow’s back and in and
reach your sternum forward.
5. Elongate the neck and reach your crown
forward and up.

9.54
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asana

6. To release, extend your torso forward and

down onto the floor. Relax your shoulders
and back.

Posture options
Modifications
• Lift and lower with breath without static
hold.
• Sphinx: forearms on the ground with
palms facing down and elbows directly
under the shoulders.

Variations
• Upward-Facing Dog: bent arms with
thighs drawn inward for core engage-
ment, then pelvis and thighs lifting.

Props
• Block between the thighs.
• Blanket under ASIS bones.

9.55
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asana

Assists
Verbal
• Thighs together to stabilize and support
the spine.
• Lengthen through the spine, open first at
the ribs.
• Chin close to the throat to protect the
neck.

Press points
• Shoulder blades
• Inner elbows
• Crown
• Sternum

Hands-on
• Press calves down.

9.56
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asana

Teacher observations
Awareness
Sphinx is a variation of Cobra that utilizes the support of the elbows and lower placement of the body
to isolate the elongation and stretch in the upper chest and spine. By restricting the movement of the
diaphragm, Sphinx encourages you to breathe in and out of the upper chest.
For all prone backbending asanas, it’s important to elongate the torso before entering the posture.
Reach the arms overhead along the floor and press back through the toes, or stretch one arm forward
and the opposite leg back, then repeat on the other side.
The downward press of the pelvic triangle and ASIS bones is the foundation of Cobra, providing a
solid base from which to engage the muscles of the back and lift the torso off the floor.
The backbend emphasized in Cobra is in the middle and upper back, not in the lower back or neck.

Common misalignments
• As with Boat, when the back muscles engage to lift the torso, students often overactivate the muscles of the
neck, causing the head to pull back. Help your students to keep the neck in line with the spine by invit-
ing them to keep their chin slightly tucked or to look slightly down rather than forward.
• Pressing into the palms as you move into Cobra sometimes shifts all of the arch to the lumbar spine. Come
up only as far as you can with the upper and middle spine arched, press out through the sternum
and pull the hands back toward the body. If there is any pinching in the lumbar spine, press more
firmly into the pelvic triangle. If the pinching is not relieved, come out of the posture and then re-
enter it with more focus on the curve in the thoracic spine.
• Sometimes the legs come off the floor as the torso lifts. Press into the tops of the feet to keep the legs
firmly grounded.
• Pressing into the palms often causes the shoulders to ride up to the ears. Roll the shoulder blades back
and down to keep the shoulders and back in alignment.

9.57
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asana

Notes:

9.58
© 2014 Kripalu Schools of Yoga and Ayurveda. All rights reserved.
asana

downward-facing
adho mukha svanasana
dog

“The uniqueness of Kripalu Yoga is that postures, pranayama, and meditation are
all happening simultaneously, not separately. In the beginning stages, the practice of
postures is primary and the other aspects of yoga are secondary. In the later stages,
meditation is the primary experience.”

—Swami Kripalu

9.59
© 2014 Kripalu Schools of Yoga and Ayurveda. All rights reserved.
asana

downward-facing
adho mukha svanasana
dog
adho: downward | mukha: face | svana: dog
(AH-doh-MOO-kah-shvah-NAHS-anna)

Intuitive Benefits
• Strengthens the legs (quadriceps), back (latissimus dorsi), shoulders (deltoids), and arms
(triceps).
• Stretches the backs of the legs (gastrocnemius, hamstrings), buttocks (gluteus maximus), and
back (latissimus dorsi).
• Increases circulation of blood and lymph.
• May relieve insomnia, menstrual and menopausal discomfort, low back pain, and sciatica.
• Energizes the body and mind, improves focus, and relieves stress and mild anxiety.

Precautions (proceed with care)

• Weak or stiff back muscles, hamstrings, sciatica, or knee problems: practice carefully, keeping
knees bent and spine straight.
• Carpal tunnel syndrome: Press into the base of the fingers.

Contraindications (avoid the posture)

• Uncontrolled high blood pressure.
• Inflammation, injury, or disease of the eyes or ears.
• Recent or chronic ankle, knee, leg, hip, back, shoulder, arm, or wrist injury, inflammation, or
pain.

9.60
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asana

Key principles
• Feet hip-width apart.
• Arms and hands shoulder-width apart.
• Sitz bones press toward the ceiling.
• Spine elongates.

Preparation
• Belt stretches to lengthen the hamstrings.
• Warm up the shoulders and upper spine by releasing the head, neck, and shoulders.
• Warm up and strengthen the spine with Puppy Stretch and Dandasana.
• Strengthen the gluteus muscles with Donkey Kicks.
• Warm up the hands and wrists so that they are prepared to support the body.

Muscles most involved

• The deltoids bear the weight of the torso in this moderate inversion. The serratus anterior
keeps the shoulders stabilized on the back.
• The quadriceps extend the legs and press the heels down toward the floor.
• The erector spinae lengthen the spine. All of the muscles of the back and shoulders support
the body and help press the buttocks toward the ceiling.
• The hamstrings and the gastrocnemius are lengthened by pressing down through the
heels.
• The rectus abdominus and abdominal obliques are stretched through the dynamic
tension in the torso from the hands pressing down and the buttocks pressing up.

9.61
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asana

Essential cues
1. Come into Table position. Bring your
knees directly under your hips and palms
under your shoulders. Spread your fingers
and curl your toes under.
2. Press into your hands, and engage your
arms, shoulders, and pectoral muscles to
stabilize your body. Keep your knees bent
as you raise your hips as high as you can.
3. Pull your shoulder blades down and draw
them outward, away from your spine.
Engage and stabilize your shoulders as
you lengthen your waist.
4. Press your heels down and straighten your
legs as much as you can, maintaining an
elongated spine.
5. To release, bend your knees and lower
them to the floor into Table.

9.62
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asana

Posture options
Modifications
• Widen the feet to reduce the hamstring
stretch if uncomfortable.
• Bend the knees to ease pressure on the
hamstrings and lower back.

Variations
• Three-Legged Dog: Lift one leg up and
back.
• Place one hand to the opposite ankle for
a twist.

Props
• Palms on rolled blanket or mat.
• Block in between the inner thighs.
• Cushion under the heels.
• Chair or wall for an easier foward fold.

9.63
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asana

Assists
Verbal
• Use the whole hand to stablize: heels,
knuckles, and fingertips.
• Lengthen belly.

Press point
• Heels

Hands-on
• Stand in front of student. Place both hands on
either side of the sacrum. With straight arms
lean forward, pressing up and back.
• Stand behind student with hands to hip
crease. With straight arms, lean back.
• Kneel in front of student and roll their shoulder
blades open with your hands.

9.64
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asana

Teacher observations
Awareness
Downward-Facing Dog is a partial inversion. Consult with your physician before practicing if you
have uncontrolled high blood pressure, glaucoma, a detached retina, or other eye problems.
The stability in the shoulders comes not from drawing the shoulder blades close together, but
rather by engaging the pectoral and serratus anterior muscles as the shoulder blades move out
and down. This creates the necessary stability for the weight of the body to be supported by the
arms and shoulders.
To build endurance, come in and out of the posture several times, resting in Table in between.
Over time, your flexibility and strength will increase.

Common misalignments
• Rounding the lumbar spine. This is caused by tight hamstrings and may be corrected by bend-
ing the knees slightly and then walking the heels to the floor one at a time. Warming up
properly will also help. Having the student bring the pelvis into a slight Dog tilt before pressing
up into the posture will often help keep the correct alignment. The “eyes” of the elbows tend to
roll forward, which can put pressure on the elbow joints. Rolling the “eyes” of the elbows in to
face each other will protect the elbow joints and help to open the shoulders.
• Allowing the chest to collapse between the arms. This creates an unstable posture. Develop upper
body strength through coming in and out of this posture from Table.

9.65
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asana

Notes:

9.66
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asana

eagle
garudasana

9.67
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asana

eagle
garudasana
garuda: the mythic “king of the birds,” the vehicle of Vishnu | (gah-rue-DAHS-anna)

Intuitive Benefits
• Strengthens the legs (soleus, quadriceps, hamstrings, adductors) buttocks (gluteus medius
and minimus), back (erector spinae), abdomen (rectus abdominus), shoulders (trapezius,
deltoids), and arms (triceps).
• Stretches the legs (soleus), buttocks (gluteus maximus), and back (latissimus dorsi,
rhomboids).
• Strengthens and stretches the ankles and calves.
• Stretches the thighs, hips, shoulders, and upper back.
• Improves concentration.
• Improves sense of balance.

Precautions (proceed with care)

• Uncontrolled high or low blood pressure.
• Heart conditions: Practice carefully without long holding.
• Weak knees: Avoid long holding and keep the knees even with the toes.

Contraindications (avoid the posture)

• Recent or chronic knee, hip, or leg injury, inflammation, or pain.

9.68
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asana

Key Principles
• All limbs squeeze together.
• Spine and torso are elongated and arched or rounded.
• Both hips are level and facing forward, with knees and elbows in one vertical line.

Preparation
• Cow Head posture is an excellent arm stretch to prepare for Eagle.
• Open the hips with Hero and Rotated Triangle.
• Use Standing Squat to build leg and back strength.

Muscles most involved

• Stretched: gastrocnemius-soleus, rectus abdominus, trapezius, and rhomboids.
• Strengthened: adductor group, tensor-fascialata, psoas, erector spinae, quadratus
lumborum (strengthening in the arched back position, stretching in the forward arch ver-
sion), rectus abdominus (stabilizing the pelvis in forward arch).

9.69
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asana

Essential cues
1. Stand tall in Tadasana, with your feet parallel and your arms down
by your sides.
2. Extend your arms out to the sides, parallel to the floor. Bend your
knees until you feel your quadriceps engage.
3. Shift your weight into your left foot and raise your right foot. Swing
your right knee out and circle it high over your left leg, crossing your
right thigh over your left.
4. Bend your left knee as much as you can, maintaining stability and
avoiding any discomfort.
5. Wrap your right toes behind your left calf, if you can.
6. Lift your sternum to support your balance. Reach out through your
fingertips to lengthen your arms.
7. Cross your left arm over your right. Reach both arms in opposite
directions as far as you can. Bend your elbows and touch opposite
shoulders. Raise your hands in front of your face. Cross your wrists
and clasp your hands or forearms.
8. Squeeze your arms and legs together tightly and bend your left
knee to lower your hips. Adjust your torso so that your elbows are
over your knees. Allow your spine to either round or arch.
9. If arched (basic posture), lift your sternum and elbows to support
your spine. If you feel any compression in the low back, lengthen
your tailbone down until the tension is relieved.
10. If your back is rounded, draw your elbows down toward your
knees. You can pull your elbows toward your navel and bring your
forearms toward or against your thighs. Or you can extend your
elbows past your knees and move your chest toward your thighs.
11. To release, unwind your arms.
12. Lengthen your left leg and lift your hips. Unwind your right leg and
stand balanced on both feet in Tadasana.
13. Relax your arms by your sides.
14. Rest, and repeat on the other side.

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asana

Posture options
Modifications
• Eagle arms only.
• Eagle legs only.
• Eagle arms in Standing Squat.
• Use a wall to support your back while
learning to balance.
• Lie on the floor for stability.

Variation
• Exhale and fold torso into a forward bend,
pressing the forearms against the thigh of
the top leg. Hold for a few breaths, then
inhale back up.

Props
• Place the foot of the top leg on a block for
stability.
• Hold a yoga belt between the hands if
shoulders are tight.

9.71
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asana

Assists
Verbal
• Find a soft gaze on a stable object.

Press point
• Crown

Hands-on
• With the student lying down, stand by
their legs and use your hands to adjust
their thigh stretch.
• Standing in front of the student, grasp
and draw their forearms to support
shoulder stretch.

9.72
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asana

Teacher observations
Awareness
• Stretch the trapezius and rhomboids as opposed to stressing the shoulder joint.
• Keep elbows aligned over the knees rather than twisting to the side.

Common misalignment
• Elbows not aligned over the knees

9.73
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asana

Notes:

9.74
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asana

fish
matsyasana

“To perform every action artfully is yoga.”

—Swami Kripalu

9.75
© 2014 Kripalu Schools of Yoga and Ayurveda. All rights reserved.
asana

fish
matsyasana
matsya: fish | (mot-see-AHS-anna)

Intuitive Benefits
• Strengthens the legs (quadriceps, psoas), back (erector spinea, latissimus), shoulders (trape-
zius, rhomboids), and arms (posterior deltoid, triceps).
• Stretches abdomen (rectus abdominus), chest (pectoralis), and neck.
• Expands chest and lungs and relieves asthma, sinusitis, and bronchitis.
• Stimulates thyroid gland, stabilizing metabolism; stimulates pancreas.
• Energizes the mind by reducing stress, anxiety, mild depression, and grief.

Precautions (proceed with care)

• Weak back or neck muscles: keep elbows on the ground next to the body.

Contraindications (avoid posture)

• Recent or chronic back or neck injury, inflammation, or pain.
• Headache or insomnia.
• High or low blood pressure.

9.76
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asana

Key principles
• Sacrum rolls forward and sitz bones press into the floor.
• Majority of the weight is on the sitz bones.
• Chest lifts toward the ceiling.
• Back of the head is on the floor and the neck is long (no compression in the cervical
vertebrae).

Preparation
• Warm up the back and neck with Cat and Dog.
• Strengthen the back with Cobra and Boat.
• Strengthen the abdomen and hip flexors with crunches and leg lifts.

Muscles most involved

• The psoas lifts the torso from the hips, creating an arch in the spine, while the sitz bones stay
in contact with the floor.
• The serratus anterior stabilizes the shoulder blades, and the trapezius and erector
spinae lift the upper chest.
• The triceps lift the body into position.
• The muscles of the legs counterbalance the weight of the body.

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asana

Essential cues
1. Lie on your back with your legs extended,
feet touching and flexed. Bring your arms
by your sides with your elbows close to
your body. Reach down toward your feet
and hold the backs of your thighs with
your hands.
2. Press out through your heels until your
hips engage and your legs feel heavy.
Press into your elbows and hands to lift
your rib cage off the floor. Lift through
your sternum and slide onto the back
of your head. Support your weight with
your buttocks, elbows, and the back of
your head. Press more firmly through your
elbows to reduce the weight on the back
of your head. Keep lengthening the back
of your neck. If you feel a stretch in your
throat, bring your chin toward your chest
an inch or two.
3. Press firmly down through your but-
tocks and elbows and open your chest.
Avoiding any strain, release your hands
from your thighs and rest your palms on
the floor, by your sides.
4. To release, bring your hands back to your
thighs.
5. Press down strong into your elbows, lift
your chest, and take the weight off your
head. Slide your head away from your
shoulders and bring your back to the
floor.
6. Turn your head from side to side to
release any tension from your neck.

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asana

Posture options
Modification
• Do this posture at 50 percent effort and
extention.

Variations
• Palms in prayer position in front of the
chest.
• Arms overhead, hands in steeple position.
• Extended Fish: Palms and legs together,
extended at 45 degrees.

Props
• Supported Fish: Place one cushion
beneath the upper back.
• Block between the thighs.
• Block beneath the mid-back and head.

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asana

Assists
Verbal
• Press down through sitz bones, lengthen
through the heels.
• Keep weight in your hands and pelvis, not
on the neck.

Press points
• Sternum
• Scapula
• Heels

Hands-on
• Straddle student. Lift rib cage.
• Press legs to ground.

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asana

Teacher observations
Awareness
If you have neck sensitivity, exercise great care as you practice. Be careful not to place excessive
weight on the back of the head. Emphasize the press of the sitz bones and forearms into the floor,
and the lift of the sternum, both of which slide the head into proper position. This "sliding" or
"dragging" movement utilizes the support of the floor to protect the neck as it comes into proper
position with the upper part of the back of the head, not the crown, resting on the floor. When
practiced properly and with adequate preparation, Fish is beneficial for the neck and helps
counteract the tendency to round the shoulders.
Fish is traditionally practiced as a complementary posture to Half Shoulderstand. Whereas Half
Shoulderstand brings the chin into the throat and lengthens the back of the neck, Fish opens
the throat and reverses the neck stretch. On a deeper level, Half Shoulderstand applies a gentle
pressure to the thyroid and parathyroid glands, and Fish releases pressure and allows maximum
blood flow to these crucial glands.

Common misalignments
• Lifting the torso too high and dropping the head back, placing the weight on the crown of the head.
This causes a hyperextension between cervical vertebrae one and two, which can bring about a
destabilization of the neck over time. To avoid this, come up slowly, letting the head stay in
contact with the floor at all times, and place the weight on the back of the head, not the top.
• Feet pointing away from the body. Activate the muscles of the legs by pressing out through the
soles of the feet the entire time you are in this posture.

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asana

Notes:

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asana

gate
parighasana

“The root cause of all distur-

bances in life is the constant
modification of the mind. If
you can calm the mind, you can
establish a kingdom of peace.”

—Swami Kripalu

9.83
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asana

gate
parighasana
parigha: the gate of a palace | (par-ee-GOSS-anna)

Intuitive Benefits
• Strengthens the abdomen (obliques), chest (intercostals), legs, hips, shoulders, and neck.
• Provides alternate stretching and contracting of sides of body to strengthen and tone.
• Increases lateral flexibility of the spine.
• Stimulates lungs, digestion, and peristalsis; helps relieve constipation.
• Increases mental clarity and relieves stress.

Precautions (proceed with care)

• Knee sensitivity: Use a soft folded blanket under your standing knee.
• Back sensitivity: Avoid excessive bending or long holding times.
• Uncontrolled high blood pressure: Keep torso vertical.

Contraindications (avoid the posture)

• Recent or chronic hip, knee, groin, torso, shoulder, or arm injury; inflammation or pain.
• Sciatica.

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asana

Key principles
• Hips face forward.
• Lengthen both sides of the waist.
• Shoulders are aligned with the hips.
• Thigh of the standing leg is vertical.

Preparation
• This posture requires that you have side-bending flexibility.
• Practice Half Moon first.
• The hip flexibility needed in this pose can be gained by practicing Triangle and Side Warrior.

Muscles most involved

• Stretched: hamstrings of the extended leg, quadratus lumborum, obliques, erector
spinae, scalines, upper trapezius.
• Strengthened: serratus and latisimus dorsi.

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asana

Essential cues
1. Kneel in the center of your mat,
facing the side. Lift your hips over
your knees and bring your hands
onto your hips.
2. Extend your left leg out to the side.
Press down through the ball of your
foot and out through your toes,
making sure not to lock your left
knee. If your knees don’t hyperex-
tend, you can point your right toes
up and rest on your heel, to add a
calf stretch. Reach up through the
crown of your head.
3. Raise your right arm overhead,
with your palm facing to the left.
Lengthen through your right arm
and draw it back behind your ear.
Keep your spine long as you reach
through your fingertips.
4. Press out through your right hip
and extend your right arm and
torso to the left. Slide your left hand
down your left leg and hold above
or below your knee.
5. Reach out through your fingertips
and the crown of your head. Keep
both hips and shoulders facing
forward. Rotate your chest and
upper shoulder back. Keep your
head forward and allow your neck
to be an extension of your spine.
6. To release, lift your torso and reach
your arm overhead. Lower your
arms to your side and bring your
left knee under your left hip.
7. Rest, and repeat on the other side.

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asana

Posture options
Modifications
• Keep extended leg bent to
90 degrees.
• Hands on hips.

Variations
• Bind with upper arm.
• Keep upper hand on hip.
• Flex foot of extended leg.
• Raise arms overhead to side.

Props
• Block behind extended leg.
• Block at 45 degrees under
extended knee.
• Blanket under bent knee.

9.87
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asana

Assists
Verbal
• Allow the pelvis to settle into the
support of the thigh.
• Lengthen out of the waist.
• Keep the chin in line with the
spine.

Press points
• Crown
• Stabilize pelvis
• Fingertips
• Shoulder blade
• Foot

Hands-on
• Stand behind the student and
square the shoulders.
• Lengthen the side ribs.

9.88
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asana

Teacher observations
Awareness
• Pad the standing knee as needed.
• Keep the standing knee directly under the hip for stability.
• Keep the pelvis square to the front.
• Don’t let the torso twist toward the extended leg.

Common misalignments
• Standing knee not aligned in support of the hip
• Pelvis twists toward the extended leg
• Torso twists toward the extended leg

9.89
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asana

Notes:

9.90
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asana

half moon
ardha chandrasana

“Whoever relies on the breath has obtained a key to yoga and has taken
a good path.”

—Swami Kripalu

9.91
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asana

half moon
ardha chandrasana
ardha: half; chandra: moon | (ARE-dah-chan-DRAHS-anna)

Intuitive Benefits
• Strengthens the legs (tensor fascia lata), buttocks (gluteus medius), abdomen (obliques),
back (quadratus lumborum), and shoulders (trapezius, deltoids).
• Provides alternate stretching and strengthening of the entire body, toning and strengthening
the legs, back, and abdominal muscles.
• Increases spinal flexibility and alignment.
• Tones abdominal organs to stimulate digestion and peristalsis.
• Increases coordination, balance, and poise.
• Develops focus and concentration.

Precautions (proceed with care)

• Weak back muscles or shoulder injury: Keep hands on hips.
• Heart conditions and nervous disorders: Avoid long holding times.

Contraindications (avoid the posture)

• Uncontrolled high blood pressure.

9.92
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asana

Key principles
• Both feet firmly grounded.
• Neck in line with the spine.
• Extend from the heels to the fingertips.
• Hips move to one side to support balance.
• Hips remain close to center of balance.

Preparation
• Warm up the spine with the Six Movements of the Spine, Airplane Swings, Monkey Hara, the
Side Stretch Series, and Windmill.
• Shoulder openers.

Muscles most involved

• The rectus abdominus and the internal and external obliques stabilize the center of
the body and help the quadratus lumborum arch the body to the side. When one side is
engaged, the other side is lengthened.
• The muscles of the shoulders, especially the trapezius, keep the arms raised overhead and
the shoulder blades down and back.

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asana

Essential cues
1. Stand in Tadasana, with your arms by your sides.
2. Raise your arms overhead and turn your palms up once they
reach shoulder height.
3. Reach your arms straight up and lengthen through your
fingertips.
4. Interlace your fingers in temple position.
5. Roll your shoulders down and back. Press down through
the soles of your feet. Engage your abdominal muscles to
lengthen your waist and reach up through the crown of your
head.
6. Press your hips to the left, keeping your shoulders and hips
squared to the front. Shift your weight into your left foot.
7. Lift your rib cage and lengthen the front and back of your
torso. Keep your hips and shoulders in one plane as you
extend through your fingertips and extend your upper body
to the right. Shift your weight into your right foot. Press
through your left hip and your fingertips to balance the
weight on both feet. Maintain alignment as you continue to
press through both feet and lift out of your waist.
8. To release, press down through your feet, shift your hips
back to center, and lift your shoulders over your waist.
9. Relax your arms down by your sides, turning your palms
down once they reach shoulder height.
10. Rest, and repeat on the other side.

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asana

Posture options
Modifications
• Hands stay on hips.
• One hand stays on hip.

Variations
• Arms shoulder-width apart,
grasping opposite elbows
behind head.
• Extend one arm with the
other arm reaching to the
opposite side.

Props
• Hold belt with both hands
and keep arms wide apart.
• Block between thighs.
• Block between palms.

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asana

Assists
Verbal
• Stabilize with both legs.
• Lengthen through the flexed side of the spine.

Press points
• Fingertips
• Scapula
• Sternum
• Hip
• Feet

Hands-on
• Stand behind the student and square the shoulders.
• Lengthen the side ribs.

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asana

Teacher observations
Awareness
As you enter Half Moon, imagine that the body is pressed between two planes of glass, or both
shoulder blades are pressed against a wall. This will help avoid the tendency to twist the hips or
shoulders, targeting the stretch on the often inflexible intercostal muscles.
Bring attention back to the feet and keep the weight evenly distributed between them.
Shift the weight back to center. Reach through the fingertips.
In Half Moon, focus the extension in the thoracic spine. Lift up and out through the sternum.

Common misalignments
• Twisting the spine as you arch to the side. This is due partly to weak back and abdominal muscles
and partly to a lack of body awareness. Help students come into alignment as mentioned in
assists below.
• Collapsing the rib cage on the inside of the stretch. The intention is to stretch the side of the body,
not to arch to the side as far as possible. Encourage students to come back up and hold the
posture with length on both sides of the rib cage.
• Shoulders lifting up around the ears. Be sure to keep the shoulder blades down while lengthening
the torso up and over.
• Hyperextending the lumbar spine

9.97
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asana

Notes:

9.98
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asana

half shoulderstand
ardha sarvangasana

“Wherever yoga is being

practiced, pranayama is being
practiced, directly or indirectly.
If an approach to yoga rejects
pranayama, it ceases to be yoga.”

—Swami Kripalu

9.99
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asana

half shoulderstand
ardha sarvangasana
ardha: half; sarva: entire; anga: limb | (ARE-dah-sar-van-GAHS-anna)

Intuitive Benefits
• Strengthens the back (erector spinae), abdomen (obliques, rectus and transverse abdomi-
nus), shoulders (rhomboids, trapezius), and arms (triceps).
• Relieves constipation.
• Improves blood flow to the brain, stimulates mental functions, and improves memory and
concentration.
• Stimulates thyroid, parathyroid, and prostate function.
• Improves venous blood and lymph circulation, reducing edema and varicose veins.
• Relieves insomnia, asthma, respiratory ailments, and menopausal discomfort.
• Relieves stress, anxiety, and mild depression.

Precautions (proceed with care)

• Pregnancy (avoid after third trimester): Press the soles of the feet against a wall to bring
yourself into the posture.
• Menstruation: Avoid if uncomfortable.

Contraindications (avoid the posture)

• Uncontrolled high or low blood pressure.
• Recent or chronic neck, shoulder, or back injury; inflammation or pain.
• Injury or inflammation of eyes or ears.

9.100
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asana

Key principles
• Weight is on the shoulders and the upper arms.
• Neck is loose and relaxed.
• Belly is open.
• Back is arched.

Preparation
• Warm up the core with abdominal strengtheners.
• Strengthen the arms and upper back with repetitions of Chaturganga, Upward-Facing Dog,
and Downward-Facing Dog.
• Strengthen the low back with Simple Boat and Simple Cobra.
• Open the shoulders with tie stretches, Releasing Head, Neck and Shoulders, and Yoga
Mudra.
• Warm up the spine with Sacral Massage, Spinal Lift, and Spinal Rocking.

Muscles most involved

• The rhomboids and the lower trapezius bring the shoulder blades together and down to
provide stability for the weight of the body.
• The triceps press the elbows down to the floor.
• The rectus abdominus stabilizes the torso.
• The erector spinae keep the back elongated.

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asana

Essential cues
1. Lie on your back with your knees bent.
Bring your heels close to your buttocks
and your arms close to your sides. Press
your forearms and palms into the floor.
Engage your abdominals and bring your
knees toward your forehead and your
hips off the floor. Rock back toward your
shoulders and lift your hips high enough
to hold them with your hands.
2. Adjust your hands to support your hips
without straining your wrists. Walk your
elbows in toward each other and press
down through your shoulder blades. Lift
your sternum and arch your back.
3. Lengthen your legs and adjust the hinge
of your hips so that your weight is evenly
distributed between your elbows and
shoulders. There should be no weight on
your neck. Press out through your heels
and up through your sternum, maintain-
ing the arch in your spine.
4. To release, bend your knees, release
your hands, and press your palms into
the floor. Keep your neck engaged and
chin tucked as you roll your spine down.
When your sacrum touches, lower
your legs with your knees either bent or
straight.

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asana

Posture options
Modifications
• Stay in Bridge pose.
• Keep the knees bent.

Variations
• Eagle legs.
• From Bridge, bring one
hand and then the other
to the hips. Bring one
leg up at a time to the
forehead. Continue Half
Shoulderstand.

Props
• Lie on your back with the
buttocks and feet on the
wall. Press your feet against
the wall until the hips rise off
ground. Support the hips in
your hands. Move the legs
away from the wall, bend
the knees, and bring the
knees toward the forehead,
one at a time.
• Blanket underneath the
shoulders.
• Belt around the arms.
• Block under the sacrum.

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asana

Assists
Verbal
• Stabilize through the upper arms.

Press points
• Heel
• Sternum
• Scapula

Hands-on
• Squeeze the student’s elbows between the
feet.
• Lift up from the shins.

9.104
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asana

Teacher observations
Awareness
Half Shoulderstand is a safe inversion that provides many benefits. Being upside down reverses
the pull of gravity on the body, facilitating the flow of blood and lymph out of the legs and into the
torso and upper body. All the organs and glands are turned upside down and gently stimulated.
When the inversion is released, the whole body rebalances as the effects of gravity and circulation
return to normal.

Common misalignments
• Feet coming too far over the head.
• Back rounded and collapsed rather than extended.
• Elbows wider than the shoulders or splayed out.
• Weight on the neck rather than the shoulders.
• Lifting the hips too high.

9.105
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asana

Notes:

9.106
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asana

head to
janu sirsasana
knee

“The soul and the breath are close friends. When the soul departs from the
body in death, the breath leaves simultaneously. This close relationship is
why the technique of pranayama is so important to the practice of yoga.
Pranayama is the soul of yoga. In fact, it is yoga itself.”

—Swami Kripalu

9.107
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asana

head to
janu sirsasana
knee
janu: knee; sirsa: head | (jah-noo-shear-shah-sa-nah)

Intuitive Benefits
• Strengthens the back (erector spinae), abdomen (obliques), and legs (psoas).
• Stretches the back side of the body from the heels to the back of neck (gastrocnemius, ham-
strings, gluteus maximus), and lengthens the spinal column.
• Increases flexibility in the spine and the hips, which can alleviate certain cases of sciatica.
• Stimulates digestion and peristalsis.
• Tranquilizes the whole being.

Precautions (proceed with care)

• Weak or stiff back muscles: Do not extend arms above the head; try using cushion(s) under
the hips or knees.

Contraindications (avoid the posture)

• Recent or chronic back injury, inflammation, or pain.
• Acute sciatica (with inflammation).

9.108
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asana

Key principles
• Extend the spine.
• Straight, flat back, or lengthened and rounded.
• Pelvis rotates forward as movement originates at the hips.

Preparation
• Warm up the hips and hamstrings with Leg Swings, Leg Pulleys, Squat Series, Hip Series, Bun
Walk, and Runner’s Stretch.
• Lying Tie Stretches open the hamstrings in a gentle, supported manner.
• Open the hip joint with Bound Angle.
• Downward-Facing Dog helps open the hamstrings.

Muscles most involved

• The erector spinae and quadratus lumborum keep the spine elongated and folding
forward evenly, without a lateral bend or twist coming into the spine.
• The piriformis and other muscles of lateral rotation rotate the femur in the hip socket and
pull the thighs toward the ground.
• The iliopsoas flexes the torso forward over the thighs.
• If you use your arms to pull the torso forward, deepening the stretch in the hamstrings, your
latissimus dorsi and trapezius stabilize the shoulder girdle.
• The hamstrings, gastrocnemius, and soleus are lengthened.

9.109
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asana

Essential cues
1. Sit tall in Dandasana, with your legs extended
in front of you. If your back is rounded, place a
cushion under your sacrum.
2. Bend your right knee and bring the sole of your
foot against the inside of your left thigh. Press your
right knee down toward the ground and face your
torso toward your extended leg.
3. Press your sitz bones down and reach out through
the sole of your left foot. Engage your pelvic and
abdominal muscles to elongate your waist.
4. Lengthen your spine, pull your shoulders back and
down, and open your chest. Raise your arms out
to the sides and overhead. Extend your arms in a
V position by your ears.
5. Hinge at your hips and reach your heart forward
as you extend over your left leg. Engage your
abdominal muscles to keep lengthening your
spine. Continue to elongate forward until you
reach your full extension, without rounding your
back.
6. Lower your arms and hold your foot, ankle, or
shin with your hands. Continue to engage your
abdominals and lengthen your spine. Press out
through your left heel and lengthen your leg,
without hyperextending your knee.
7. Center your torso over your extended leg. Reach
your sternum toward your left foot and allow your
back to round. Keep your elbows close to your
left leg, and use your arms to draw your sternum
toward your left foot. Focus the stretch in the back
of your left leg, rather than your low back.
8. To release, bring your hands to the floor, press into
your palms, and lift your shoulders over your waist.
Extend your right leg next to your left.
9. Rest, and repeat on the other side.

9.110
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asana

Posture options
Modifications
• Hands stay on the floor.
• Keep the extended leg knee bent.

Variations
• Bent leg in Half Lotus.
• Keep the hands out in front of the
feet.
• Bind one arm to the foot on the
opposite side.
• Hands on the ground on either
side of the extended leg.

Props
• Belt around the extended foot.
• Blanket under either knee.
• Blanket under the pelvis.

9.111
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asana

Assists
Verbal
• Stabilize through the pelvis.
• Lengthen the belly.
• Extend through the heel.

Press points
• Heel
• Sternum
• Scapula
• Crown
• Low back and knee

Hands-on
• Kneel in front of the student.
Clasp wrist to wrist, arms
straight, and lean back.
• Straddle the student’s extended
leg. Clasp wrist to wrist and,
with straight arms, lean back.
• Support the arms to roll the
shoulders.
• Support the arms to open
the thoracic spine.

9.112
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asana

Teacher observations
Awareness
Forward bends foster an attitude of surrender. The flexibility required in the hamstrings, pelvis,
and hips to bend forward cannot be forced. If there is strain, you are likely to experience low back
pain from muscle soreness or disc compression. As you work with patience and self-acceptance,
your flexibility will steadily increase over time.
The Great Seal, a variation of Head to Knee, is an excellent holding posture. Come into the pos-
ture as described and hold for an extended period of time, letting gravity do the work of stretching
the body forward. Breathe deeply, emphasizing the exhalation, and notice how breathing in this
way increases the depth of the posture. Rock the head and neck from side to side to release the
neck and shoulders. After holding for a bit, you may find that you can come farther forward with
a straight back. To release, place your hands near your hips and press into them to give support
to the back muscles as you come out.

Common misalignments
• Buttock on side of bent knee slides back, turning the torso to the side instead of facing forward. Press
hands down into the floor near the hips as you press the bent knee toward the opposite foot,
bringing the hips into alignment.
• Bent knee high in the air. Place a pillow under the knee.
• Rounding at the lumbar spine. Because we cannot see our own backs, it’s hard to know when
the spine is rounding. When the forward bend comes from the lumbar spine, instead of the
hip joint, there is the possibility of back strain. Assist your students in knowing if the spine is
rounding by speaking to it as you see it happening. Rounding the back in this posture should
be a conscious choice.
• Shoulders riding up the back. Consciously relax the shoulders down and back.
• Chin jutting forward. Tuck the chin.

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asana

Notes:

9.114
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asana

knee-down
supta matsyendrasana
twist
“Mitahar, or moderation in diet, is one of the foundations of spiritual progress.
One’s energy is generated, protected and maintained by mitahar, which can
be defined as eating the amount of food required to keep the body alert and
efficient.”

—Swami Kripalu

9.115
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asana

knee-down
supta matsyendrasana
twist
supta: supine; matsyendra: a sage of yoga | (SOUP-tah MOT-see-en-DRAHS-anna)

Intuitive Benefits
• Stretches the buttocks (gluteus maximus, medius, minimus; piriformis), back (erector spinae,
latissimus dorsi), abdomen (obliques), and chest (pectoralis).
• Rotates and aligns the spine, maintaining spinal flexibility and hydrating the spinal discs.
• Stimulates the circulatory and lymphatic systems.
• Stimulates digestion and peristalsis, relieving constipation.
• Relieves menstrual discomfort, asthma, and sciatica.
• Reduces stress, anxiety, and mild depression.

Contraindications (avoid the posture)

• Recent or chronic back injury, inflammation, or pain.
• Pregnancy (practice gently; avoid if it causes discomfort).

9.116
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asana

Key principles
• Movement comes from the hips.
• Avoid arching the spine.
• Pelvis is level or neutral.

Preparation
• Warm up the spine and torso with the Six Movements of the Spine, Hips Side to Side, and
Knee-Down Twist Warm-Up.
• Wind-Relieving Pose and Seated Spinal Twist are also good for warming the spine.

Muscles most involved

• The rectus abdominus, the obliques, and the latissimus dorsi lift the buttocks off the
floor and rotate the torso to one side.
• Once the body has rotated fully, these muscles can relax and enjoy the stretch that occurs
through the rotation.
• The erector spinae are lengthened.

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asana

Essential cues
1. Lie on your back with your arms extended in a T posi-
tion, palms facing down. Press out through your finger-
tips, feet, and the crown of your head.
2. Bend your right knee and place your foot on the floor.
Lift your hips off the ground, shift them to the right side
of your mat, and place them back on the floor. This will
help your spine stay long once you move into the twist.
3. Bring the sole of your right foot onto your left leg, just
above your knee.
4. Engage your abdominals and press through your left
heel. Lift your right hip and bring your right knee across
your body toward the floor on your left side. Press your
right hip toward the left while you press your shoulder
blades and palms into the floor. Keep reaching out
through your left heel. Turn your head to the right.
5. Keep your right shoulder on the floor and continue to
press your right hip and knee to the left.
6. To release, engage your abdominals, press through
your left heel, and lift your right knee and head back to
center. Extend your right leg long, and even out your
hips.
7. Rest, and repeat on the other side.

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asana

Posture options
Modification
• Hand on knee.

Variations
• Extend the top leg, and hold the leg
or the foot.
• Eagle legs.

Prop
• Cushion under the bent knee
and/or shoulder.

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asana

Assists
Verbal
• Stablize the shoulder blades.

Press points
• Extended heel
• Scapula

Hands-on
• Spine-lengthening hip lift.
• Shoulder and hip press.
• Arm lift.

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asana

Teacher observations
Awareness
The intention of this posture is not to get the knee to the floor, but rather to create a complete
twist in the spine. The knee serves as a lever to support the twist and allow the muscles to relax
once in it, rather than remaining engaged to sustain the rotation. For some people, when the
stability of the hips has been compromised, pressing down on the bent knee to bring it to the floor
can dislocate the hip.

Common misalignment
• Lifting the shoulder off the floor. Place a pillow on the floor under the bent knee.

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asana

Notes:

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asana

mountain
tadasana

“Practicing yoga postures with deep

sensitivity to the breath is 10 times more
beneficial than postures done without
breath awareness.”

—Swami Kripalu

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asana

mountain
tadasana
tada: mountain | (tah-DAHS-anna)

Intuitive Benefits
• Strengthens the legs (quadriceps, hamstrings), buttocks (gluteus maximus), back (erector
spinae), abdomen (rectus and transverse abdominus), shoulders (trapezius, deltoids), arms
(triceps), and neck.
• Stabilizes ankles, knees, hips, torso, and shoulders.
• Brings the entire body into correct alignment.
• Develops concentration, coordination, stability, balance, poise, and strength.
• Relieves mild anxiety.

Precautions (proceed with care)

• Uncontrolled high blood pressure and heart conditions: Keep the arms below the head.

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asana

Key principles
• Feet firmly grounded.
• Pelvis level or neutral.
• Shoulders relaxed and down.
• Spine extended.

Preparation
• Warm up the entire body before doing Mountain with Hara Squats. Use pranayama to focus
the mind. Rocking Heel to Toe will activate the soles of the feet.

Muscles most involved

• The quadriceps stabilize the kneecaps and pelvis.
• The rectus abdominus and transverse abdominus stabilize the rib cage.
• The serratus anterior provides stability for the shoulder blades and keeps them down and
back.
• The deltoids lift the arms out and overhead.
• The pectoralis major and minor are stretched through lifting the arms overhead and
pressing the fingertips away.
• The erector spinae are lengthened and aligned.

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asana

Essential cues
1. Stand tall with your feet paral-
lel, hip-width apart, arms down
by your sides.
2. Press down through the soles of
your feet. Distribute your weight
evenly between the inner and
outer edges, the ball of each
foot and your heels.
3. Lightly engage your quadriceps
to stabilize your pelvis. Keep
your knees unlocked.
4. Extend your tailbone down to
elongate your lumbar spine and
lengthen your waist. Roll your
shoulders up, back, and down
to open your chest. Reach
down through your finger tips
and press up through the crown
of your head.
5. Reach out through your finger-
tips as you raise your arms out
to the sides.
6. At shoulder height, roll your
arms so that your palms face
up.
7. Continue to raise your arms
into a V position overhead.
Keep your chest open and
your arms extended next to or
behind your ears. Keep drawing
your shoulders back and down.
8. To release, reach out through
your fingertips and lower your
arms to your sides. Relax your
torso and legs.

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asana

Posture options
Modifications
• Keep your arms down.
• Arms in a wide V.
• Hands on the hips, pulling your
elbows back to open the chest.

Variations
• Hands into steeple.

Props
• Hold belt with both hands.
• Belt around the shins.
• Block between the hands.
• Block between the thighs.
• Block between the ankles.

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asana

Assists
Verbal
• Ground the feet.
• Pelvis settles into legs.
• Lengthen the waist.
• Reach up through crown.

Press points
• Crown
• Fingertips
• Sternum
• Scapula
• ASIS

Hands-on
• Press the heels.
• Press the tops of the feet.
• Press the hips down.
• Lengthen the side ribs.
• Draw the shoulder blades
down.

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asana

Teacher observations
Awareness
Mountain is the foundation of all standing postures, and the principles of alignment learned
through its practice apply to every yoga posture. Learning how to engage the leg muscles without
hyperextending the knees, stabilize the core, and elongate the spine are key to the safe and effec-
tive practice of Kripalu Yoga. Some people like to practice Mountain with the feet closer together,
or even touching. Experiment to see what works for you.

Common misalignments
• Shoulders coming up around the ears when the arms are overhead. To correct, encourage your
students to press the shoulders down and back.
• Upper torso and shoulders rounding forward. Guide your students in lifting the sternum to
realign the spine.

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asana

Notes:

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asana

pigeon
kapotasana

“Asanas can involve inhalation, exhalation, and breath retention. The breath can be held either
after inhalation or exhalation. It is best to follow the guidance of an expert, but here are some
general guidelines in breathing with asanas: Inhale when bending backward, exhale when bend-
ing forward or twisting. While performing an asana, one usually instinctively senses whether
inhalation, exhalation, or retention is appropriate. Perform a few asanas watching the natural
flow of breath, and learn from your experience when to inhale, exhale, or hold.”

—Swami Kripalu

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asana

pigeon
kapotasana
kapota: pigeon | (cop-poh-TAHS-anna)

Intuitive Benefits
• Strengthens the legs (psoas), back (erector spinae), and abdomen (obliques).
• Stretches the legs (quadriceps, hamstrings, psoas) and buttocks (gluteus medius and mini-
mus; piriformis).
• Stimulates the endocrine system, especially the adrenals, pancreas, and thyroid.
• Stimulates the digestive system.
• Relieves stress, anxiety, and mild depression.

Precautions (proceed with care)

• Stiffness in hips: Use a cushion under one buttock.
• Sensitive knees: Place a cushion between the thigh and calf of the forward leg, or under the
back thigh to support the knee.

Contraindications (avoid the posture)

• Recent or chronic knee, back, or hip injury; inflammation or pain.

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asana

Key principles
• Hips squared to the front.
• Hips are level.
• Pelvis presses toward the floor.

Preparation
• Warm up with the Hip Series, Leg Pump, Frog, Bound Angle, and Lunge.

Muscles most involved

• The psoas aligns the hips, the erector spinae extend and lengthen the spine, and the
pectoral and tricep muscles pull the torso forward over the bent leg.
• The tensor fasciae latae of the bent leg is stretching in this posture, as are the gluteal and
adductor muscles.
• The quadricep of the extended leg is also stretching.

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asana

Essential cues
1. Come into Table position.
2. Slide your right knee forward between
your hands. Draw your right heel
underneath your left ASIS bone. If
there’s discomfort in your right knee,
lift back up and explore a different
location for your foot.
3. Curl your left toes under and walk
your left knee back and allow your
hips to lower, until you feel a strong
stretch in your hips. Square your hip
bones to the front of the mat.
4. Press your hips toward the floor, lift
your sternum, and reach up through
the crown of your head. Pull into your
hands to open your chest and arch
your back. If you feel any compression
in your lumbar spine, decrease the
arch until it is relieved. Hold your hips
level.
5. To release, lift your hips and bring
your right knee back to Table.
6. Rest, and repeat on the other side.

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asana

Posture options
Modifications
• Foot under thigh on the
bent-knee side.
• Fold forward.
• Half Wind-Relieving pose.

Variations
• Bend the back knee and
point the toes up.
• Reach back with one or both
hands and clasp ankle.

Props
• Cushion under the pelvis.
• Cushion under the buttocks.
• Cushion under the belly and
chest in the forward fold.
• Belt around the back ankle.

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asana

Assists
Verbal
• Stabilize the pelvis.
• Lengthen the belly.
• Reach back through the
toes.
• Lift through the crown.

Press points
• Toes
• Sternum
• Crown
• Scapula

Hands-on
• Stabilize the back thigh.
• Stabilize and square the
pelvis.

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asana

Teacher observations
Awareness
Pigeon is good for opening the hips, but it can stress the ligaments of the knee. Be sensitive to
pain in the knee joint and do a modified version, keeping the heel of the bent foot near the same
hip, as opposed to the opposite hip, or use cushions to prop the hip and torso. Make sure you’re
warmed up before doing this posture, especially the hips and knees. In its full expression, Pigeon is
a deep heart-opening posture.
The initial stages, especially Simple Pigeon, can be quite introspective; therefore, feelings may
arise in this posture.

Common misalignments
• Hip of extended leg moves back so that the hips are not squared to the front. Give a press point to
the ASIS bone on the side of the extended leg. You may need to encourage your student to lift
that side slightly, perhaps even propping it with a pillow.
• The extended leg slides out to the side. Check to see that it is aligned with that hip and that the
toes are pressing out, rather than turning in to the side.
• Hyperextention of the neck

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asana

Notes:

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asana

posterior stretch
paschimottanasana

“Prana is the link between the soul and the physical body. Without this link, the body is
lifeless. Whatever yoga one may practice, directly or indirectly, one must worship the
life force.”

—Swami Kripalu

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asana

posterior stretch
paschimottanasana
paschima: west; uttama: uppermost, best | (POSH-ee-moh-tan-AHS-anna)

Intuitive Benefits
• Strengthens the legs (quadriceps) and back (erector spinae).
• Stretches the entire back side of the body, from the heels to the back of the neck (hamstrings,
gluteus maximus, erector spinae, latissimus dorsi, rhomboids), and lengthens the spinal
column.
• May relieve menstrual and menopausal discomfort.
• Stimulates the lymphatic system.
• Reduces high blood pressure.
• Stimulates digestion and peristalsis.
• Relieve stress, anxiety, and insomnia.

Precautions (proceed with care)

• Tight hamstrings: Sit on a cushion and/or keep the knees bent.
• Weak or stiff back muscles: Do not extend arms above the head.
• Sciatica: Practice carefully and use cushions under the hips and the knees to avoid strain.
• Pregnancy: Practice carefully, and avoid constricting the belly.

Contraindications (avoid the posture)

• Recent or chronic back injury, inflammation, or pain.
• Acute sciatica (with inflammation).

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asana

Key principles
• Extend the spine.
• Spine straight or consciously rounded.
• Pelvis rotates forward, as movement originates from hips.

Preparation
• Warm up the hamstrings and calves with the Six Movements of the Spine, supine tie stretches,
Bun Walk, Runner’s Stretch Series, and hip openers.
• Downward-Facing Dog, especially pedaling the feet, alternating pressing the heels to the
ground, is a great preparatory posture for Posterior Stretch.
• Great Seal is also effective because it lengthens the hamstrings one leg at a time.

Muscles most involved

• The psoas pulls the torso forward over the legs.
• The quadriceps keep the legs extended at the knees.
• The erector spinae keep the spine lengthened, and the quadratus lumborum keeps the
torso folding forward evenly.
• The hamstrings, gastrocnemius, and soleus receive an intense stretch.

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asana

Essential cues
1. Sit tall in Dandasana, with your legs extended out in
front of you and your palms on the floor by your thighs.
If your back is rounded, place a cushion under your
sacrum.
2. Press your sitz bones into the floor, lift up through the
crown of your head, and reach out evenly through your
heels.
3. Lift your arms out to the sides and overhead into a V
position.
4. Engage your back and abdominal muscles to elongate
your spine as you hinge forward at your hips. Reach as
far forward as you can without rounding your back.
5. Lower your arms down to hold your feet, ankles, or
shins. Continue to lengthen your spine. Press out
through your heels and lift your tailbone to maximize
the stretch in your legs.
6. Reach your sternum toward your toes as you allow your
back to round. Use your arms to draw your sternum
closer to your knees. Keep your elbows close to your
legs.
7. To release, press your palms into the floor and walk
them back to your hips. Keep your waist long and chest
open as you lift your shoulders back over your hips.

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asana

Posture options
Modifications
• Legs apart.
• Standing Forward Fold.

Variations
• Add torso rotation.
• Reach beyond the feet.
• Keep the arms off the floor.

Props
• Sit on the edge of a cushion.
• Cushion under the knees.
• Belt around the feet.
• Block between the feet.

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asana

Assists
Verbal
• Stabilize the pelvis.
• Reach through the heels.
• Lengthen the belly.

Press points
• Heels
• Crown
• Sternum
• Pelvis

Hands-on
• Place thumbs on the iliac
crest and fingers in the hip
crease, then draw your
fingers down with thumbs
forward.
• Stand in front of the student
to press your inner ankles to
the bottom of the student’s
feet. Clasp wrist to wrist,
and, with straight arms, lean
back.
• Stabilize the forearms to
open the chest in the forward
fold.
• Stabilize the forearms to
open the chest in the forward
fold, and lean back.
• Stand behind and wrap
arms to encourage chest
opening.

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asana

Teacher observations
Awareness
Forward bends are postures of relaxing into gravity with an attitude of surrender. The flexibility
required in the hamstrings, pelvis, and hips to bend forward cannot be forced. If you strain for-
ward, you are likely to experience low back pain from muscle soreness and disc compression.
If your hamstrings are tight and you cannot come forward easily, try using a yoga tie to gradually
increase your flexibility. Drape the center of the tie across the balls of the feet, with the ends of the
tie on either side of the knees. Enter the posture as described above. When you have come to your
full extension with a straight back, grasp the tie and use your hand and arm strength to gently
enhance the stretch of the hamstrings and the forward rotation of the pelvis and hips. Never force
the opening. Work with the breath. With patience and self-acceptance, your flexibility will steadily
increase over time.
Posterior Stretch is an excellent holding posture. Come into the posture as above and hold for
an extended period of time, letting gravity do the work of stretching the body forward. Breathe
deeply, emphasizing the exhalation, and notice how simply breathing in this way brings you
deeply into the posture. Rock the head and neck slightly from side to side, letting go in the neck
and shoulders. After holding for a bit, you may find that you can come forward even farther with
a straight back.

Common misalignments
• Rounding forward at the lumbar spine rather than hinging at the hips. To prevent this, which
transfers the stretch from the hamstrings to the low back, encourage your students to come
forward only as far as they can with a straight back and, over time, flexibility will improve.
• Straining forward with the chin. Make sure the head is in line with the spine, even tucking the
chin slightly.

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asana

Notes:

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asana

seated spinal
matsyendrasana
twist

“Through diligent practice, a seeker who makes

use of yoga techniques will feel an awakening of
prana.”

—Swami Kripalu

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asana

seated spinal
matsyendrasana
twist
matsyendra: a teacher of yoga | (MOT-see-en-DRAHS-anna)

Intuitive Benefits
• Strengthens the back (erector spinae), abdomen (obliques), and shoulders (rhomboids).
• Stretches the buttocks (gluteus maximus, medius, minimus; piriformis), back (erector spinae,
latissimus dorsi), abdomen (obliques), chest (pectoralis), and shoulders (rhomboids).
• Rotates and aligns the spine, maintaining spinal flexibility and hydrating the spinal discs.
• Stimulates circulation and lymphatic system.
• Relieves asthma and sciatica.
• Stimulates digestion and peristalsis to relieve constipation.
• Relieves menstrual discomfort.
• Relieves stress, anxiety, and mild depression.
• Pregnancy (practice carefully and avoid constricting the belly, or practice reverse twist
instead).

Contraindications (avoid the posture)

• Recent or chronic knee, hip, back, or shoulder injury; inflammation or pain.
• Abdominal or digestive discomfort.

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asana

Key principles
• Sitz bones firmly grounded.
• Rotation occurs along the entire length of the spine.
• Spine remains perpendicular to the floor.

Preparation
• Hips Side to Side, Releasing Head, Neck and Shoulders, Squat Side to Side, and Knee- Down
Twist.

Muscles most involved

• The erector spinae and the quadratus lumborum keep the torso long and level as the
torso twists.
• The internal and external obliques facilitate the twist.
• The sternocleidomastoid is lengthened, as are the intercostal muscles between the ribs.

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asana

Essential cues
1. Sit tall in Dandasana, with your legs
extended in front of you.
2. Bend your right knee and cross the right
foot over the left knee, close to the body.
Balance your weight evenly between
your sitz bones. Press down through
your sitz bones and out through your
left heel. Lift up through your waist and
the crown of your head.
3. Place both hands on top of your right
knee and pull your torso toward your
thigh to elongate your spine. Draw your
shoulder blades down and together.
4. Keep your torso long as you wrap your
left arm around your right leg. Pull
your belly toward your right thigh to
lengthen your lumbar spine.
5. Place your right palm on the floor
behind your hips. Press down through
your right palm and pull into your bent
leg with your left arm. Adjust your hand
positions for maximum twist while
maintaining an elongated spine. Turn
your head and look over your right
shoulder.
6. Press down through both sitz bones and
your right palm. Press out through the
soles of both your feet, and reach up
through the crown of your head.
7. Continue to rotate your hips, waist,
shoulders, and neck.
8. To release, relax your right arm and
unwind your torso back to center.
Extend your right leg next to your left.
9. Rest, and repeat on the other side.

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asana

Posture options
Modifications
• Twist away from the inner thigh of the bent leg.
• Keep the bent knee foot on the inside of the thigh.
• Ease into the twist; don’t go as deep.

Variations
• Bind your arms.
• Fold both legs.
• Bend your elbow to support the twist.

Props
• Sit on a cushion.
• Belt for bound arms.

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asana

Assists
Verbal
• Stabilize the pelvis.
• Lengthen the belly.
• Allow the spine to
compress as you twist.

Press points
• Sternum
• Crown
• Pelvis
• Heel

Hands-on
• Place the outside of leg in
line with the student’s spine
and hands on front of the
shoulders. Draw the shoul-
ders back, and lengthen the
spine.
• Support spinal rotation.
• Support shoulder alignment.

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asana

Teacher 0bservations
Awareness
The spine has much more ability to rotate in the cervical and thoracic regions (rib cage, shoul-
ders, and neck) than in the lumbar and sacral regions (below the rib cage). Therefore, there will
be very little movement below the rib cage. Beginning the rotation at the belly will help to spread
the twist throughout the entire spine.

Common misalignments
• Wrapping the elbow around the raised knee before beginning the twist, causing the spine to roll
forward slightly. This compresses the spine. Let the shoulder move closer to the knee through
the twisting before wrapping the elbow around the knee.
• Hunching the shoulder up toward the ears. Encourage students to lengthen through the spine
and, if necessary, move the hand farther away from the body.
• Spine is on an angle.
• Over-twisting the neck.
• Lifting the sitz bone of the bent leg off the floor. This brings a lateral flexion to the spine and
makes it difficult to rotate the spine completely. Encourage your students to keep both sitz
bones pressing evenly into the floor.
• Ankle of extended leg collapses: Remember to keep the ankle flexed and press through the sole
of the foot

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asana

Notes:

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asana

side warrior
parsva virabhadrasana
“Exercise includes any activity that provides the body with a good workout. Sports and games fit
into this category, providing exercise as well as innocent fun and laughter. This is not insignificant,
as laughter nourishes the visceral organs and brain centers, and the joy it brings continues to
influence a person for days at a time. In addition to benefiting the muscles, vigorous exercises like
calisthenics, running, weight lifting, swimming, and mountain climbing elicit a powerful breath
pattern similar to bhastrika pranayama. Dance is a genuine form of exercise that swiftly sweeps
the dancer to the Lord’s feet. Rhythmic breathing occurs while singing and bestows joy and bliss.
Find physical exercises that suit your body and temperament and practice them daily.”

—Swami Kripalu

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asana

side warrior
parsva virabhadrasana
parsva: side; vira: bravery, courage; bhadra: blessed, auspicious
(veer-ah-bah-DRAHS-anna dwee)

Intuitive Benefits
• Strengthens the legs (quadriceps, hamstrings), buttocks (gluteus maximus, medius, mini-
mus), back (erector spinae), abdomen (transverse abdominus), shoulders (deltoids, rom-
boids), and arms (triceps).
• Stretches the legs (hip flexors, hamstrings, psoas).
• Stabilizes the ankles, knees, and hips.
• Tones the abdominal organs.
• Stimulates circulation and digestion and relieves sciatica.
• Builds concentration, confidence, and strength.

Precautions (proceed with care)

• High blood pressure or heart conditions: Practice carefully without long holding times, and
keep hands on the hips.

Contraindications (avoid the posture)

• Recent or chronic ankle, knee, hip, or shoulder injury; inflammation or pain.

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asana

Key principles
• Bent knee remains directly over or behind the ankle.
• Bent knee remains in line with the middle toe of the leading foot.
• Hips face forward while the bent knee faces the toes.
• Pelvis is level and the spine remains perpendicular to the floor.

Preparation
• Warm up the hips with the Hip Series and Squat Series, as well as Frog, Pigeon, and Bound
Angle.

Muscles most involved

• The quadriceps of the forward leg hold the weight of the body.
• The gastrocnemius and soleus of the extended leg keep the leg long and the heel pressed
into the floor.
• The trapezius lifts and holds the arms at shoulder height.
• The gluteus medius squares the hips forward while keeping the knee in proper alignment.
• The adductors are lengthened.
• The lateral rotators rotate the hips out to either side.

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asana

Essential cues
1. Stand tall in Tadasana at the front of your mat with your arms
by your sides.
2. Step back with your right foot, about one leg’s length. Bend
your left knee and lower your hips. Place your hands on the
floor on either side of your left foot. Press back through your
right heel to lengthen your leg. If your left knee is past your left
ankle, step farther back with your right foot.
3. Bring your hands to your hips. Roll onto the big-toe side of
your right foot and rotate your hips to your right. Square your
hips to the side of the mat as much as you can, keeping your
left knee over your ankle.
4. Level your hips and tilt your pelvis to lengthen your low back.
Press down through both the inside and the outside of your
right foot.
5. Lengthen through your waist and lift your arms parallel to the
floor. Reach out through your fingertips as you engage your
shoulder muscles. Keep your neck long and look out over your
left hand.
6. To release, lower your hands to your hips. Square your hips to
the front of your mat as you roll onto the ball of your right foot.
Step forward to Tadasana.
7. Rest, and repeat on the other side.

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asana

Posture options
Modifications
• Feet closer together.
• Hands on hips.
• Back knee on floor.
• Back knee on floor with
deeper lunge.

Variations
• Widen lunge.
• Dancing Warrior: Place
the front forearm on the
thigh and the back arm
overhead, aligned with the
spine.
• Dancing Warrior: Slide the
back hand down the back
leg, front arm overhead.

Props
• Wall
• Chair

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asana

Assists
Verbal
• Stabilize the feet.
• Pelvis settles into leg support.
• Lengthen the belly.
• Reach up through the crown.
• Draw the shoulder blades
back and down.

Press points
• Front knee
• Outside of the back foot
• Inside ankle of the back leg
• Scapula
• Pelvis
• Sternum
• Fingertips
• Crown

Hands-on
• Stabilize thigh on the bent-
knee leg.
• Lengthen from hip to wrist
on the back side of the mat.

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asana

Teacher observations
Awareness
Side Warrior strengthens the legs and opens the hip joints and groin. Do not extend the knee
beyond the ankle, as this position can stress the knee, ankle, and foot. If the knee needs to move
beyond the ankle for the thigh to reach parallel, come out of the posture and take a wider stance.
The bent knee can also tend to collapse inward, which can stress the inside of the knee joint.
Make sure the front of the knee points in the same direction as the toes.
If you want less of a challenge, do not bring the thigh parallel to the ground and the front knee
over the ankle; rather, come into the posture only to the extent that you feel comfortable. Your
legs will gain strength and the posture will deepen over time.

Common misalignments
• Leaning over the bent knee. If you equally distribute the weight between the feet and keep the
shoulders facing forward, the torso will remain vertical.
• Bending the knee beyond the ankle. In order for the thigh to reach parallel, the student may need
to come out of the posture and take a wider stance.
• Bent knee collapsing inward. Make sure the front of the knee points in the same direction as the
toes.
• One arm dropping or lifting higher than shoulder height. Turn to look back over the shoulder to
see what’s happening with the back arm.

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asana

Notes:

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asana

standing
utkatasana
squat
“The body plays a significant
role in human life. Without a
body, we would not be able to
perform a single action. With
a body that is fully fit and
healthy, we can perform many
actions effectively. If the body
is not fit, the other approaches
to growth cannot help us all
that much.”

—Swami Kripalu

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asana

standing
utkatasana
squat
utkata: exceeding the usual measure, difficult | (OOT-kah-TAHS-anna)

Intuitive Benefits
• Strengthens the legs (soleus, quadriceps, hamstrings, adductors), buttocks (gluteus medius
and minimus), back (erector spinae), abdomen (rectus abdominus), shoulders (trapezius,
deltoids), and arms (triceps).
• Stretches the legs (soleus), buttocks (gluteus maximus), and back (latissimus dorsi,
rhomboids).
• Stimulates the digestive, circulatory, and reproductive systems.
• Relieves rheumatism and arthritis in the legs.
• Relieves stress and develops concentration, balance, and strength.

Precautions (proceed with care)

• Uncontrolled high or low blood pressure and heart conditions: Practice carefully without long
holding.
• Weak knees: Avoid long holding and keep knees even with your toes.

Contraindications (avoid the posture)

• Recent or chronic knee, hip, or leg injury; inflammation or pain

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asana

Key principles
• Feet, legs, and knees hip-width apart.
• Shoulders relaxed and down.
• Elongated spine.
• Strengthening for the lower body.

Preparation
• Warm up the quadriceps and hips with the Squat Series, Runner’s Stretch Series, Rocking
Prayer, Lunge, and Warrior.

Muscles most involved

• The quadriceps hold you up and maintain balance.
• The erector spinae extend the spine.
• The rhomboids keep the shoulder blades on the back, and the trapezius and deltoids lift
the arms.

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asana

Essential cues
1. Stand tall in Tadasana, with
your arms by your sides.
2. Raise your arms in front of
you to shoulder height, palms
facing down.
3. Reach out through your
fingertips and draw your
shoulders back and down.
4. Bend your knees slightly.
5. Hinge at your hips, lengthen
your waist, and draw your
chest forward. Shift your
weight onto your heels.
6. Lower your hips and allow
your back to arch while keep-
ing your waist long. If you
feel any compression in your
low back, curl your tailbone
down until the discomfort is
relieved.
7. If possible, lower your hips
until your thighs are paral-
lel with the floor. If you feel
discomfort in the knees, lift
your hips until compression is
relieved.
8. Keep your knees and chest
back.
9. To release, press down
through your feet and rise to
standing. Lower your arms
by your side.

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asana

Posture options
Modifications
• Hands on the hips.
• Don’t lower the hips very far.

Variations
• Arms wide overhead.
• Hands on the waist.
• Deepen the lunge.
• Add a twist with the back
arm overhead.
• Add a twist with the back
hand on the hip.

Props
• Wall
• Block between the thighs.
• Block between the hands.
• Blocks stacked to limit the
knee bend.

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asana

Assists
Verbal
• Balance on the feet.
• Lengthen the belly.
• Keep the chin close to the
throat to protect the neck.

Press points
• Fingertips
• Pelvis
• Crown
• Sternum
• Scapula
• Inner knee
• Inner forearms

Hands-on
N/A

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asana

Teacher observations
Awareness
The challenge in this posture is to maintain balance while lowering the buttocks and keeping the
alignment of the knees over the ankles. In the first phase, bringing a Dog Tilt to the spine helps
keep the alignment of the knees without compromising balance. In Phases Two and Three, the
counterbalance of the body is assisted by the position of the feet, but other points of balance are
more challenged. In Phases Two and Three, the knees come forward, past the toes.
Strengthening the quadriceps with poses such as Warrior will make this posture easier.

Common misalignments
• Arching the low back more than is necessary to maintain balance. Focus on bringing only as much
Dog Tilt to the spine as you need to maintain balance.
• Reaching too far forward; bringing the weight onto the toes and the knees forward, past the ankles.
Keep the weight over the heels, and bring a little more Dog Tilt to the spine.
• Resting the thighs on the calves. This can put a lot of strain on the knees. Maintain core stabili-
zation and focus on developing strong quadriceps.

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asana

Notes:

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asana

standing wide
prasarita padottanasana
angle

“Many people mistakenly believe that

eating moderately means taking only
a small, fixed quantity of food per day.
When a person exercises a little, his
appetite is naturally reduced, so he
should eat less than usual. On days
when he exercises a lot, his appetite is
increased, so he should eat more than
usual. Thus, a person must gauge how
much he needs to eat at each meal by
how much he exercises. One’s appetite
also increases or decreases according
to one’s emotions, for the body and
mind are so intricately related. In this
way, each meal tests our powers of
discrimination.”

—Swami Kripalu

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asana

standing wide
prasarita padottanasana
angle
prasarita: stretched out, spread; pada: foot | (pra-sa-REE-tah pah-doh-tahn-AHS-anna)

Intuitive Benefits
• Strengthens the legs (quadriceps, adductors) and back (erector spinae).
• Stretches the legs (gastrocnemius, hamstrings, adductors), buttocks (gluteus maximus), and
back (erector spinae).
• Stimulates circulation and digestion.
• Relieves headache and sinusitis.
• Relieves stress, anxiety, and mild depression.

Precautions (proceed with care)

• Weak or stiff back muscles: Lower only halfway down with a flat back.
• Tight hamstrings or sciatica: Bend the knees slightly to avoid excess strain.

Contraindications (avoid the posture)

• Recent or chronic back or leg injury; inflammation or pain.
• Inflammation or injury of the eyes or ears.

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asana

Key principles
• Keep the back as straight as you can.
• Focus on the hamstring stretch by lifting the tailbone.
• Feet point straight ahead or slightly in.
• Shoulder blades are together and down.

Preparation
• This posture requires back strength to be safe.
• Practice postures that involve forward bending with the back straight or gently rounded, with
support from the hands on the mat.
• Seated Angle

Muscles most involved

• Stretched: gastrocnemius-soleus, hamstrings, adductors, gluteus maximus
• Strengthened: low and middle trapezius, rhomboids, latissimus dorsi, biceps

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asana

Essential cues
1. Stand tall in Tadasana at the front of your mat.
2. Bring your hands to your hips and step back
with your left leg.
3. Turn both feet to the left and face the long edge
of your mat. Adjust your feet so they’re about
one leg’s length apart. Point your toes forward
or slightly inward. For more stretch in your inner
thighs, widen your feet even more.
4. Extend your arms out to the sides and parallel
to the floor. Tilt your pelvis to engage your
abdominals and lengthen your low back. Draw
your shoulder blades together and down.
5. Hinge at your hips and extend forward as far
as you can without rounding your spine. Bring
most of the stretch into your hamstrings. If you
feel discomfort in the knees, lift up and rotate
your toes more inward, or bring your feet closer
together. Maintain an arch in the spine. Keep
the arms outstretched at shoulder height.
6. Round your spine and relax into a forward
bend. Lower the hands to the floor and allow
them to relax, or support your balance.
7. Clasp your ankles or the outer edges of your
feet with your hands. Reach your chest between
your knees and bring the crown of your head
toward the floor. If you need more room for your
head, bring your feet closer together.
8. To release, let go of your feet or ankles and
bring your hands to your hips. Use the support
of your arms to lift your shoulders over your
waist. Turn to face the front of your mat and
step your left foot forward.

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asana

Posture options
Modifications
• Hands stay on the hips.
• Move right into the rounded
back position with your
hands on the floor.

Variations
• Hands behind the feet.
• Yoga Mudra arms.
• Rotate the spine.
• Forehead to one knee.

Props
• Arms on a chair.
• Hands on a block.
• Crown or forehead on a
block.

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asana

Assists
Verbal
• Press down on the feet.
• Pelvis supported, hinge at
the hips.
• Lengthen the belly.
• Relax the neck.

Press Points
• Crown
• Scapula
• Pelvis
• Heels

Hands-on
• Place the thumbs on the
iliac crest, fingers in the hip
crease, and draw fingers
down, thumbs forward.
• Support and lengthen the
arms to open the chest.
• Open the chest through the
scapula.
• Support the twist through
the chest.
• Support the twist through
the rib cage.

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asana

Teacher observations
Awareness
• Body weight extends through the ankles down into the feet, as opposed to rolling and strain-
ing the ankles.
• Keep feet one leg’s length apart; adjust for body proportions and flexibility.
• Focus on lifting the tailbone rather than rounding the back.

Common misalignments
• Rolling weight onto the outside edges of the feet.
• Feet too wide or too narrow.
• Back overly rounded
• Chin tucked or overextended.

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asana

Notes:

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asana

symbol
yoga mudra
of yoga
“Young people are growing and active and require more food. Elderly people tend to be
less active and eat less. When an elephant and an ant decide what is moderation, their
portions will definitely be different. Similarly, what is moderate eating will differ from
one person to another.”

—Swami Kripalu

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asana

symbol
yoga mudra
of yoga
yoga: act of yoking, connecting; mudra: seal | (yo-gah MOO-drah)

Intuitive Benefits
• Strengthens the back (erector spinae), shoulders (rhomboids, trapezius, deltoids), arms
(triceps), and hands.
• Stretches the chest (pectoralis), shoulders (deltoids), and arms (biceps)
• Stretches the upper trapazoids.
• Expands the chest and lungs.
• Stimulates digestion and circulation.
• Deeply calms the body, mind, and emotions.

Contraindications (avoid the posture)

• Recent or chronic knee, back, abdomen, or shoulder injury; inflammation or pain.
• Inflammation or injury of the eyes or ears.
• Uncontrolled high blood pressure: place a cushion under the head and keep the hips low.

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asana

Key principles
• Chest open.
• Movement into posture initiates in the sternum; forward bend happens at the hips, not the
waist.
• Majority of weight remains in the legs.

Preparation
• Tie Stretches are a great warm-up, as they can release the shoulders and allow for greater
range of motion.
• Warm up the shoulders and neck with Releasing Head, Neck, and Shoulders, Shoulder
Stretch, and Eagle arms.
• Warm up the back with the Six Movements of the Spine and Spinal Rocking.
• Warm up and stretch the quadriceps with Rocking Prayer.

Muscles most involved

• The rhomboids and trapezius bring the arms in back of the body and hold them there.
• The triceps keep the arms extended.
• The flexor digitorum profundus muscle of the forearm keeps the fingers interlaced, and
the extensor carpi ulnaris keeps the wrist extended.
• The pectoral muscles and the biceps are stretched, as is the subscapularis of the rotator
cuff.
• The psoas flexes the torso forward at the hips, and the erector spinae keep the spine
extended as you fold forward.
• The quadriceps are being stretched in the entry position.

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asana

Essential cues
1. Sit kneeling in Vajrasana, with your knees together. Rest your
palms on your knees or thighs. Lengthen your waist and reach
through the crown of your head.
2. Raise your arms in front of you at shoulder height. Cross
your thumbs, drop your chin, and reach long through your
fingertips.
3. Keep reaching through your fingertips as you sweep your
arms to the side and behind your back. Interlace your fingers
and press your palms together, if you can. Keep your elbows
unlocked.
4. Reach your knuckles toward the floor, lengthen your arms, and
hug your shoulder blades together as you open your sternum.
Lift your tailbone, hinge forward from your hips, and extend
your torso over your thighs. Bring your forehead to the floor.
Reach your knuckles away as you lift your arms overhead.
Press the outer edges of your hands toward the floor in front of
you.
5. Press your knuckles up and away as you draw your arms
farther overhead.
6. To release, extend your sternum forward and up. Reach back
through your knuckles, and raise your shoulders over your
waist. Release your hands to your thighs.

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asana

Posture options
Modification
• Belt between the hands.

Variations
• Curl your toes under.
• Rest your arms on your back.
• Standing Yoga Mudra: from
Standing Forward Fold,
interlace the hands behind
your back.

Props
• Belt between the hands
• Blanket under the knees or
head.

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asana

Assists
Verbal
• Focus on balance through
the legs.
• Shoulder blades back, chest
open.

Press points
• Fingers
• Sternum

Hands-on
• Lift the shoulders up.
• Stand in front of the student.
Hold the student’s wrists and
lift up and away from the
back.

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asana

Teacher observations
Awareness
Yoga Mudra conveys an attitude of surrender, placing the head below the heart. This posture is
traditionally practiced slowly, with great sensitivity to the flow of breath and feeling.

Common misalignments
• Lifting the buttocks off the heels before the forehead reaches the floor. This can be caused by tight
hamstrings, quadriceps, or large calves. To correct, place a cushion under your forehead for
support.
• Tension in the shoulders. Encourage your students to use a belt to allow greater opening in the
chest and shoulders, and greater range of motion for the arms.

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asana

Notes:

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asana

tree
vrksasana
“Everyone knows that it is best
to eat moderately. Most people,
however, only understand this
intellectually and eat indiscrimi-
nately. People also know that it is
important to exercise regularly in
order to digest their food properly.
Yet people rarely exercise enough
and their food does not digest
properly. As a result, physical
waste products are not excreted
completely and go on collecting in
the body. In much the same way,
negative ideas accumulate in the
mind. Purifying the body and the
mind is not as easy as one might
think. It is necessary to be very
patient.”

—Swami Kripalu

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asana

tree
vrksasana
vrksa: the trunk of a tree | (vrik-SHAHS-anna)

Intuitive Benefits
• Strengthens the feet, legs (quadriceps, tensor fascia lata, iliopsoas), buttocks (gluteus maxi-
mus, medius, minimus; piriformis), back (erector spinae), abdomen (transverse abdominus),
and shoulders (trapezius, deltoids).
• Stretches the legs (adductors).
• Stabilizes the ankles, knees, and hips.
• Relieves sciatica.
• Stimulates the nervous system.
• Develops concentration, balance, and poise.

Precautions (proceed with care)

• Heart conditions: Practice carefully and do not lift the arms overhead.
• Weak knees: Keep the standing knee soft to avoid hyperextension.
• Difficulty balancing: Lift only the heel, keeping the toes on the ground or on a block.
• Headache.

Contraindications (avoid the posture)

• Recent or chronic ankle, knee, or hip injury; inflammation or pain

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asana

Key principles
• Extend the spine.
• Bent knee presses back, down, and in toward supporting leg.
• Hips squared to front and level.
• Pelvis is level or neutral.

Preparation
• Warm up the hips with the Hip Series and Fire Hydrant.
• Bound Angle and Great Seal can also be useful preparatory postures for Tree.
• The quadriceps and hamstrings should be warmed up to support the weight-bearing stand-
ing leg, and to help keep the standing leg extended.

Muscles most involved

• The psoas of the bent leg flexes the bent leg at the hip, and the lateral rotators bring the
knee out to the side.
• The erector spinae keep the spine elongated.
• The quadratus lumborum and gluteus medius keep the hips level and both ASIS bones
facing forward equally.
• The deltoids and upper trapezius lift the arms overhead, while the rhomboids and
lower trapezius hold the shoulder blades back and down.
• The adductors on the insides of the thighs are stretched.

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asana

Essential cues
1. Stand tall in Tadasana, with your hands
on your hips.
2. Shift your weight onto your left foot.
Lengthen your left leg without locking
your knee. Gaze at the floor in front of
you or at the wall across the room.
3. Use your hands to place the sole of your
right foot as high as you can on the inside
of your left thigh. You can also bring your
foot to your ankle or calf. Allow your right
knee to open to the side.
4. Bring your hands to your hips and lift one
hip if it’s lower than the other. Tilt your
pelvis to engage your abdominals and
lengthen your low back.
5. Press down through your supporting leg
and reach up through the crown of your
head to lengthen your spine.
6. Lift your arms out to the sides and
overhead. Bring your arms into a V posi-
tion and reach out through the fingertips.
Keep your abdominals engaged and
your low back long as you lengthen
through your waist. Roll your shoulders
back and down.
7. Draw your bent knee back and down.
Square your hips to the front and adjust
them so that they are the same height.
Maintain a neutral position in your spine.
8. To release, lower your arms out to the
sides and down. Guide your lifted leg to
the ground and balance on both feet.
Relax your arms down by your sides.
9. Rest, and repeat on the other side.

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asana

Posture options
Modifications
• Use an easier foot position,
and keep the hands on the
hips.
• Foot on the inner shin with
the toe tips on the ground.

Variations
• Half Lotus.
• Arms in steeple.
• Gaze upward.

Props
• Foot on a block.
• Wall for balance.

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asana

Assists
Verbal
• Balance on the whole foot.
• Pelvis settles into the legs.
• Lengthen belly.
• Lift the sternum.
• Reach up through the crown.

Press points
• Crown
• Fingertips
• Sternum
• Scapula
• ASIS
• Foot on the floor
• Outside bent knee

Hands-on
• Press the hips down.
• Lengthen the side ribs.
• Draw the shoulder blades down.
• Stand near the student. Student places a hand on the
teacher’s shoulder.

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asana

Teacher observations
Awareness
Several factors work together to allow you to balance on one leg. The first is keeping the standing
leg straight and the thigh muscle contracted. (Don’t lock the knee.) The second is the focus on
one object with a soft gaze (drishti). The third is the use of breath as a focus. The fourth is the
position of the lifted knee, which in all variations presses down and slightly back.
The last is the elongation of the spine, which begins with the leveling of the pelvis and continues
to the pressing of the fingertips to the ceiling. When all these factors come together, stillness and
balance result.

Common misalignments
• Excessive Dog Tilt. Look for buttocks that protrude more than usual as the abdomen comes
forward, and encourage your students to drop the tailbone down.
• Pressing the hip of the standing leg out to the side or lifting the hip of the bent knee. After getting the
foot in place, work to level and align the hips to face forward evenly.
• Rotation in the torso. Press forward through the ASIS bone to square the hips forward.

The foot on
the knee is
not safe

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asana

Notes:

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asana

triangle
trikonasana

“The highest form of spiritual practice

is self-observation without judgment.”

—Swami Kripalu

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asana

triangle
trikonasana
tri: three; kona: angle | (trik-cone-AHS-anna)

Intuitive Benefits
• Strengthens the legs (quadriceps, hamstrings, psoas), buttocks (gluteus maximus), back
(erector spinae), abdomen (obliques), shoulders (deltoids), and arms (triceps).
• Stretches the legs (hamstrings, adductors), buttocks (gluteus maximus, medius, minimus),
and chest (pectoralis).
• Stimulates circulation and digestion to relieve constipation.
• Relieves and prevents rheumatism, scoliosis, osteoporosis, and sciatica.
• Relieves menstrual and menopausal discomfort.
• Develops concentration, coordination, and endurance to relieve stress and anxiety.

Precautions (proceed with care)

• Weak back muscles: Use props to support body weight.
• Neck discomfort: If looking up is uncomfortable, look down or hold the head in a neutral
position.
• Headache.

Contraindications (avoid the posture)

• Recent or chronic knee, hip, abdomen, or shoulder injury; inflammation or pain
• Uncontrolled high blood pressure or heart conditions: Practice carefully without long holding
times and keep the top arm on the hip.

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asana

Key principles
• Weight is evenly distributed over both feet.
• Knee remains in line with the middle of the leading foot.
• Head remains in line with the spine.
• Spine remains long throughout the posture.
• Core strength supports the weight of the upper body.

Preparation
• Warm up and open the hips with Hip Circles, Runner’s Stretch, Standing Squat, and Side
Warrior.
• Open the sides of the body with Half Moon and other side stretches.
• Strengthen the front body, back body, and core with abdominal strengtheners, Simple Boat,
and Cobra.

Muscles most involved

• The quadratus lumborum and the internal and external obliques keep the torso stable as
you extend to the side.
• The obliques are contracted on one side and lengthened on the other.
• The lateral rotators rotate the leg and hold it in rotation as you extend to the side.
• The quadriceps keep the kneecaps stable and protected, as well as helping the psoas with
side flexion.
• The sternocleidomastoid keeps the neck long and aligned with the spine, and rotates the
head upward.

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asana

Essential cues
1. Stand tall in Tadasana, on the left side of your
mat.
2. Take a wide step to the side with your right foot.
Adjust your feet so that they are about one
leg’s length apart.
3. Move from your hip joint and rotate your left
leg outward 90 degrees. Rotate your right
foot inward slightly. Point your left knee in the
direction of your left toes, and square your hips
to the side of your mat as much as you can.
Bend your left knee slightly and hug your feet
toward each other until your legs and pelvis are
fully engaged.
4. Draw your tailbone down to lengthen your low
back. Level your hips and reach up through
your waist. Extend your arms out to the sides
and up to shoulder height. Reach out through
your fingertips and draw your shoulder blades
down and back.
5. Lengthen and extend your torso to the left,
reaching through your fingertips. Allow your
hips to slide to the right, keeping them squared.
Press up through the crown of your head and
elongate your spine. Keep your abdominals
engaged to stabilize your torso.
6. Lengthen both sides of your torso. Rotate your
left arm down and your right arm up. Open
your palms to the side of the mat and your left
hand close to your left leg.
7. Roll your chest upward and draw your right
shoulder back. Reach long through both arms. 8. To release, engage your abdominals, lift
Lengthen your neck and look up toward your up through your right hand, and bring
right hand. If there is discomfort in your neck, or your torso back to center. Turn your feet
it is difficult to balance, bring your gaze down to face the side of your mat.
toward your left hand. Keep your body in one 9. Rest, and repeat on the other side.
plane.

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asana

Posture options
Modifications
• Practice Upper Body
Triangle, Gate, or Modified
Gate.
• Keep both hands resting on
the hips.
• Upper body rests on the low
back.
• Gaze is downward or
horizontal.

Variations
• Bottom hand on the hip
crease
• Bottom hand to the inside or
outside of the foot.
• Extend the top arm overhead.
• Bind the top arm.
• Lean against a wall.

Props
• Block outside or inside the
front foot.
• Block 45 degrees in front of
the calf.

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asana

Assists
Verbal
• Balance on both feet equally.
• Pelvis settles into the legs.
• Lengthen the belly and
spine.

Press points
• Crown
• Fingertips
• Lengthen the side ribs

Hands-on
• Stand behind the student.
Place your thigh against the
lower buttocks and draw the
top hip and top shoulder
back.
• Stand behind the student’s
back leg and wrap a belt
around the student’s front
hip. Holding the belt firmly,
lean back with straight arms.

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asana

Teacher observations
Awareness
In working to square the hips, do not compromise the alignment of the front knee. Make sure the
front knee continues to point in the same direction as the front foot throughout the posture.
There is a tendency to lean over the front leg and twist the upper body to come deeper into the
posture. Counter this by pressing into the outside of the back foot to keep the weight evenly
distributed between the feet, emphasizing the lateral stretch to the spine.
Instead of placing the lower hand onto the leg to help support your weight, keep the hand just off
the leg. This helps build core strength, which is one of the primary benefits of Triangle.

Common misalignments
The forward knee rotates medially, back toward center. This can happen particularly if you say, “Turn
the foot out,” but sometimes it occurs just through the desire to square the hips forward. This can
compromise the inside of the kneecap, which is a vulnerable spot, since it’s the area of the knee
least reinforced by ligaments and tendons. To counter this tendency, keep reminding students that
the knee should be in line with the second toe and have them bend the knee slightly so they can
see it if it starts to rotate in.
Collapsing over the forward leg. The integrity of this posture comes through lengthening both sides
of the torso; therefore, when rotating the arms, keep the underside of the torso as long as the
upper side. For many people, this is difficult, and it means they will not come very far toward. If
the underside of the torso is rounded, then the lateral flexion is occurring in the spine rather than
through rotation and abduction/flexion at the hip joint. Try to isolate the flexion to the hip joint by
spending more time in the entry position (i.e., before you rotate your arms); this will allow the hips
to open.
Twisting in the spine and torso as the upper shoulder comes forward. Correct this by giving a press
point to the upper shoulder blade so the student can get a sense of where the body should be in
space.

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Notes:

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asana

upward
urdhva navasana
boat
“When the body is sluggish and the world is viewed through a thick filter of
emotional baggage and mental clutter, it is impossible to see reality clearly and
respond appropriately.”

—Swami Kripalu

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asana

upward
urdhva navasana
boat
urdhva: upward; nava: boat | (uhrd-vah-nah-VAHS-anna)

Intuitive Benefits
• Strengthens the hip flexors (rectus femoris, psoas), back (erector spinae), abdomen (rectus
and transverse abdominus), and shoulders (deltoids).
• Tones the abdominal and pelvic organs.
• Stimulates digestion and circulation.
• Develops concentration, confidence, and strength.

Precautions
• Weak back or abdominal muscles: Keep the knees bent or hold the back of knees.

Contraindications (avoid the posture)

• Recent or chronic back, abdomen, or neck injury; inflammation or pain.
• Low blood pressure.

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asana

Key principles
• Keep the back straight by rotating pelvis forward and pulling the chest back.
• Press out through the heels to straighten the legs.
• Draw the shoulder blades back and down.

Preparation
• Practice Posterior Stretch to lengthen the hamstrings and develop awareness about maintain-
ing a straight back.
• Practice Camel and Bridge to stretch the abdominal muscles, and Inclined Plane to
strengthen them.

Muscles most involved

• Stretched: gluteus maximus, hamstrings, gastrocnemius-soleus feet in dorsiflex
• Strengthened: hip flexors, rectus abdominus, quadriceps, adductors, erector spi-
nae, quadratus lumborum, trapezius, and rhomboids

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asana

Essential cues
1. Sit tall with your knees bent and
feet flat on the floor, hip-width
apart.
2. Clasp the backs of your thighs,
just above your knees.
3. Pull your hands into your thighs
to open your chest and arch
your spine slightly. Balance
between your sitz bones and
the bottom of your sacrum.
4. Keep your back long or slightly
arched as you lift your feet off
the mat.
5. Elongate your legs as much as
you can.
6. Extend your arms forward,
parallel to the floor, palms
facing up.
7. Maintain a long spine and an
open chest.
8. To release, bend your knees and
clasp the back of your thighs.
Place your feet on the floor and
relax.

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asana

Posture options
Modifications
• Both feet on the floor.
• One foot on the floor.
• Bent knees, shins horizontal.

Variations
• Hands on feet, legs extended.
• Palms in prayer, add a twist
• Arms wide, legs extended, ankles crossed.

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asana

Assists
Verbal
• Balance on the sitting bones.
• Extend through the heels.

Press points
• Heels
• Sternum
• Crown
• Fingertips

Hands-on
• Pull on the heels to lengthen
legs.
• Use your leg to support the
spine; draw on the arms to
lengthen.

Props
• Use the wall to support the
arms or legs.

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asana

Teacher observations
Awareness
• Do not let the back round; pull the shoulders back to keep the chest open.
• Back of the neck long.

Common misalignments
• Back rounding
• Chest collapsing
• Chin lifting

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asana

Notes:

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asana

warrior
virabhadrasana

“Exercise is a temple that purifies body

and mind. Since exercise purifies the body
and mind, it must be considered yoga.
When we hear the word ‘exercise,’ we
think of physical exertion or sports, but
every movement of the body
performed with awareness brings favor-
able results. Different types of exercise
produce different results, but all have in
common the
preservation of health and prevention of
disease.”

—Swami Kripalu

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asana

warrior
virabhadrasana
vira: bravery, courage; bhadra: blessed, auspicious | (veer-ah-bah-DRAHS-anna)

Intuitive Benefits
• Strengthens the legs (quadriceps, hamstrings, psoas), buttocks (gluteus maximus), back
(erector spinae), abdomen (rectus abdominus, obliques), shoulders (deltoids), and arms
(triceps).
• Stretches the legs (soleus, gastrocnemius, quadriceps, hamstrings, psoas), abdomen (rectus
abdominus), and chest (pectoralis).
• Stabilizes the ankles, knees, and hips.
• Stimulates circulation and digestion.
• Relieves constipation and sciatica.
• Builds concentration, confidence, and strength.

Contraindications (avoid the posture)

• Recent or chronic ankle, knee, hip, or shoulder injury, inflammation, or pain.
• Heart conditions: Practice carefully without long holding and keep hands on hips.

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asana

Key principles
• Feet hip-width apart.
• Knee remains directly over or behind the ankle.
• Hips square to front.
• Back leg straight.

Preparation
• Strengthen the quadriceps with Standing Squat, Runner’s Stretch Series, and Rocking Prayer.
• Lunge is a good preparatory posture because the legs are in the same alignment as Warrior,
but with the hands or back knee on the floor for additional support.
• Warm up the hips, hamstrings, and quadriceps rocking forward and back, as well as twisting
from side to side, in Lunge.
• Warm up the spine with the Six Movements of the Spine and, especially Cat and Dog.

Muscles most involved

• The quadriceps of the forward leg are supporting the body, and the back leg is both strong
and long.
• The hamstrings of the back leg are lengthened.
• The deltoids lift the arms overhead, and the upper trapezius holds them there.
• The gluteus maximus and the medius support the pelvis and the torso.
• The erector spinae and the internal and external obliques keep the spine elongated
and the torso stable.
• The rectus abdominus is lengthened once the backbend is engaged.
• The adductors keep the forward knee in line with the hip and foot.

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asana

Essential cues
1. Stand tall in Tadasana, at the front
of your mat, with your arms by your
sides.
2. Step back with your left foot, about
one leg’s length. Bend your right
knee and lower your hips. Place
both your hands to the floor on
either side of your right foot. Press
back through your left heel and
lengthen your leg. Bring your right
thigh as close to horizontal as pos-
sible, keeping your knee over your
ankle. Align your feet so that they
are hip-width apart. If your right
knee is past your ankle, step the left
foot back farther.
3. Bring your hands to your hips and
square your hips to the front of the
mat. Tilt your pelvis to lengthen
your low back and reach long
through your left heel. Keep the left
leg long.
4. Lengthen your waist and raise your
arms out to the sides and overhead
into a V position. Roll your shoul-
ders back and down and arch your
upper back slightly. Keep your neck
in line with the rest of your spine.
Draw your arms back behind your
ears.
5. To release, lower your arms down to
your front thigh and lean your torso
forward. Press your hands into your
right thigh and step your left foot
forward into Tadasana.
6. Rest, and repeat on the other side.

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asana

Posture options
Modifications
• Feet closer.
• Hands on hips.
• Knee-Down Lunge.
• Knee-Down Lunge with
hands on the lower back.

Variations
• Palms in temple.
• Palms in Yoga Mudra.
• Hands interlaced the behind
the head.

Prop
• Belt between the hands.

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asana

Assists
Verbal
• Adjust feet for stablility.
• Lengthen the spine.

Press points
• Front knee inward
• Back heel
• Hand on hip, hand on heel
• Hands on hips to stabilize
• Sternum
• Crown
• Hands on elbows to provide
resistance
• Fingertips

Hands-on
• Draw the shoulder blades
back and down.

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asana

Teacher observations
Awareness
Warrior stretches and strengthens the legs, hips, shoulders, arms, and chest. If you have knee
problems, proceed carefully and make sure the front knee is aligned directly over the ankle. If the
front knee extends beyond the ankle, lengthen the stance by sliding the back foot farther back.
If you want less challenge, practice with the hands on the front knee. This makes the posture more
stable and easier to hold. Over time, you will build the strength required to raise the arms over-
head. You can also lower the back knee to rest on the floor, which improves balance and reduces
the effort required to hold the posture.
Warrior is a good posture to hold, although its intensity makes prolonged holding quite
challenging.
As you hold, you can explore small and subtle movements of the hips, and larger movements of
the arms and hands. Keep the spine elongated and the breath flowing.

Common misalignments
• The bent knee should not be past the ankle in order to protect the ligaments from undue stress. If the
knee is past the ankle, lengthen the stance or shift your weight back toward the extended leg.
• Feet in one straight line, as on a balance beam. This affects not only balance, but also the align-
ment of the hips.
• Feet too wide.
• Shoulders up around the ears.

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Notes:

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 safe hands-on
assists Kripalu Yoga Teacher Training Manual 200-Hour Training

assisting
Assists provide a wonderful opportunity to support your students, facilitate attunement to their
bodies wisdom, and affirm their efforts. You are not there to “correct” them or show them the
“right” way to do or be in the pose. Instead, you support them in inquiry and exploration into their
own body, how it works, and how it feels.
Be aware of the tendency to assist in a habitual way. Each student has unique needs and may
require different types of assists for different reasons. Allow your awareness to be open, without
expectations that you should know how to assist them or that they should be able to adjust to
what you tell them to do. Create an environment of relaxed awareness, allowing intuition to
emerge spontaneously.
Take a moment to observe a student before assisting. Look at the whole person: face, breath,
balance, and alignment. What assist will aid them best? Explore the posture with them. Suggest
modifications or variations that would support them. Learn from them.
As you begin to explore the various techniques of assisting, remember to move slowly. Avoid
assisting students when they are in the midst of a transitional movement, a prana response, or
in meditation in motion. Be aware of limitations, contemplating whether an assist would truly
enhance their current experience. Be mindful during balancing postures, as sporadic movements
can disturb a student’s gaze point and balance.
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safe hands-on assists

Make your presence known.

It is important to make your presence known as you approach students to assist them so that they
are not startled. This is especially true if they are deep into their experience and have their eyes
closed. Explore deepening your breath or rub your palms together as you approach their space.

What to say?
Observe the body for areas that seem tight and blocked. You can often touch a student without
saying a word, but most of the time it is necessary to give verbal suggestions. Let your suggestions
be simple and concise, communicating clearly how they should respond to your assist, i.e., “Press
(reach) into my touch” or “Relax and go with me.” Use simple words such as “relax,” “breathe,”
and “let go.” It is twice as powerful to touch an area that is tense while you say “relax.” You may
also ask, “Where do you feel discomfort?” or “Let me know if you need more or less pressure.”
Dialogue with them to make sure they are comfortable; for example, “Press into my touch. Do
you feel a difference?” Affirm them after they have made an adjustment to give positive reinforce-
ment: “That’s it,” “There,” or “Yes.”

What are you communicating?

Assisting by touch is a powerful way to learn. It is a way to speak directly to the body, and it
resonates through the skin, muscles, and bones. It communicates alignment, deeper physical
awareness, and more focused concentration. Assists also convey a sense of caring and reassur-
ance. They have a way of instilling confidence and a feeling of being attended to. Giving assists
does not need to be reserved for only the students who look as though they need it. Everyone has
the potential to stretch more, expand more, or relax deeper into the posture. Advanced students
especially need to be challenged. Your touch can help bring them into a greater outer attentive-
ness and inner awareness while they receive your attention and support. Attempt to offer press
point, energetic, and hands-on assists at least once, to every student during the class.

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 safe hands-on assists

types of safe assists

1. Verbal. Observing your students in class gives you the necessary information to offer effective verbal
assists. When students are confused about a direction, or needing clarity in a certain area of move-
ment, offer a different verbal instruction or verbal press point to them personally or to the whole class,
ensuring that everyone understands the base instruction.
2. Modeling. Stand in front of or alongside students and demonstrate what to do, what not to do, or both.
3. Press point. These assists ensure safety, as the student initiates all movement and learns from their own
body. Press point assisting is described in more detail below.
4. Energetic. These assists trace and follow the lines of energy in the body, e.g., tracing the energetic line of
the spine from lumbar to crown of the head with your fingertips in Pigeon.
5. Feel-good. These assists release tension by bringing the students focus, awareness, and breath to
a particular part of the body. In addition, appropriate touch, like a soft shoulder massage in Child,
a slight rock of lumbar after Cobra, or a squeeze of the feet in Corpse, can communicate care and
nurturance and help students integrate the benefits of the posture more fully.
6. Manipulative. These assists require the greatest degree of experience and expertise in order to ensure
safety. Moving, pulling, or pressing a student further in a posture can be of great benefit, allowing
them to move into places they would not be able to get to without assistance. When done with a lack
of skill and consciousness, however, a manipulative assist can lead to injury. One of the best ways to
gain experience in manipulative assists is during one-on-one sessions with fellow teachers or private
clients. Explore the following steps in offering a manipulative assist to your students:
>>Enter their space slowly and consciously.
>>Get their permission.
>>Move carefully and remember to assist with the rhythm of their breath.
>>Communicate clearly about their limits.
>>Notice the signs of reaching an appropriate edge.
>>Back off the assist immediately if you notice that the student is holding their breath or
shows any sign of pain or discomfort.
>>Release the assist as mindfully as you moved into it.
>>Leave their space slowly and consciously.
7. Props. The use of props always involves one or more of the above ways of assisting. Utilize a verbal
assist or model the use of props for greatest effectiveness. Remember to place props near students
and help them inquire how to best feel supported by the particular item they are using. Once the prop
is supporting the student, energetic or manipulative assists are easier to perform and can deepen the
student's experience.
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safe hands-on assists

press points overview

awareness through alignment
Kripalu Yoga’s press point method for moving into the postures aids in attuning to the body. Press
points are both internal directions of focus and specific external structural locations. Because the
press points are simple, the mind can relax and let go of any need to have the posture be “picture
perfect.”
At the same time, the press points, in conjunction with the details of the posture, can assure
proper physical alignment, allowing for a maximum stretch in the safest, most supported way
possible.
The diagrams in this chapter can be used to locate various press points.

Categories of press points

• Some press points assist in creating alignment. They elongate the body, as well as trigger the
unfolding of the body’s natural flexibility. When the mind is absorbed in the press points, the
body is freed to express that natural flexibility.
• Grounding points are the structural areas that are the foundation of the posture and establish
its form. The mind focuses on the direction of the press and the body moves in response to the
pressing.
• Press points counterbalance tightness in specific areas, reestablishing sound alignment by
inviting the tight muscles to relax and lengthen. They can give the posture the next level of
refinement and body awareness.
• Another subtle press point is an internal point of focus and direction that creates dynamic
engagement within a posture, such as the use of core lift or pressing into lines of energy.

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 safe hands-on assists

various press points

ASIS bones
The ASIS (anterior superior iliac spine) bones are the front-facing points of the ilium, or pelvic
bowl. Pressing into these points helps keep the gluteus folds firm, which, in combination with core
stabilization, supports the entire body—especially the lower back—during backbends.

Chest points
The chest points are the two points in the soft muscle tissue of the chest, approximately two
inches below the clavicles (collarbones). One way of finding these points is to extend your arms
out to the side at shoulder height, with the palms facing down. Keep your arms at shoulder height
and bend your elbows, bringing your thumbs toward your chest along a parallel plane to the
ground. The chest points are where the thumbs touch the chest. This may vary slightly with each
individual. In general, they are in line with the earlobes. Pressing into the chest points helps lift the
sternum, allowing the lungs to expand and fill more fully with breath. The chest points also help
keep the spine erect, the torso engaged, and the shoulder blades in their proper place. To assist,
use your thumbs with your fingers raised up. Come down from the shoulders. It takes a little more
sensitivity to touch the chest points, especially with women, so proceed with extra awareness.

Crown of the head

The crown of the head is the top center of the skull, the fontanel. When the crown is pressed
upward, away from the shoulders, the entire spine lengthens. The back of the neck elongates,
while the chin remains parallel to the ground. To assist, place your entire palm on the crown and
press firmly. You may continue to press with pressure equal to the pressure with which the studen
is reaching up. If the chin lifts, remind the student to lengthen the back of the neck. A manipula-
tive alternative is to place your fingertips under the occipital ridge and actually lift it upward.

Elbow
The elbow press point is located on the inside of the elbow joint. Pressing into these points helps
to keep the arms tucked in toward the body, the back lengthened, and the shoulder blades in
alignment.

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safe hands-on assists

Fingertips
Useful for producing a lengthening in the arms, as in Warrior.

Iliac crest
The iliac crest is located on the side of the pelvic bowl and can be felt just at the base of the waist.
Pressing into this point can help the student lengthen out of the waist in side-bending postures.

Inside of the knees

Effective for helping people bring their knees closer together, as in Bridge.

Greater trochanter
The greater trochanter is the point at the top of the thigh where the femur (thighbone) connects
into the pelvis. Pressing into the greater trocanter provides a side stretch and helps balance the
work being done in the muscle groups on the opposite side. For example, in Half Moon, pressing
into the right trocanter allows the torso to bend deeper to the left side. (Pressing through the right
trocanter will create elongation on the right side and shortening on the left side.)

Pelvic triangle
Located at the base of the torso where the two sides of the pelvic bowl meet in front, the pubic
bone is a verbal press point only. If manual assistance is needed, use the ASIS bones instead of
the pubic bone to give a line of direction. To do this, press the heels of your palms just below the
ASIS, with your fingertips pointing outward.

Sitz bones
The sitz bones are the two bones in the buttocks that we sit on, technically called the ischial tuber-
osities. Used primarily in seated postures where the sitz bones are pressed down into the ground
to assist in elongating the spine, these bones activate the body against gravity.

Soles of the feet

Verbal press points help with alignment and balance. When the soles of the feet are pressing
toward the floor, the natural result is an elongation throughout the rest of the body. This press
point creates a definite sense of increased pressure against the earth and a feeling of connection.
Pressing into the feet provides grounding, stability, and balance for all standing and balancing
postures.

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 safe hands-on assists

Sternum
The sternum is located in the center of the chest, about three inches below the throat. Pressing
into the sternum lifts the chest, allowing the lungs to expand and fill more fully with breath. The
sternum also helps keep the spine erect, the torso engaged, and the shoulder blades in their
proper place. It takes a little more sensitivity to touch the sternum, especially with women, so
proceed with extra awareness.

Tailbone
The tailbone is technically called the coccyx and is the small bone on the end of the sacrum,
located at the base of the spine. “Lifting” the tailbone acts like a lever that tilts the torso forward
with the spine elongated so that the bending comes from the hip joints and pelvis rather than the
waist or lower back. You will also use the tailbone as one of the bony landmarks to distinguish the
pelvic tilt. The tailbone is a verbal press point only.

Toes and heels

Press into the toes and/or heels to create length and lift as appropriate.

Wing points of the scapulae

The wing points are located on the lower inside edges (closest to the spine) of the scapulae. They
are used most often in rotating the spine, as in Spinal Twist. If you press one of the wing points,
the torso will rotate in that direction.

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safe hands-on assists

press points: front

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 safe hands-on assists

press points: back

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 teaching
pranayama Kripalu Yoga Teacher Training Manual 200-Hour Training

pranayama: yogic breathing

The Sanskrit compound pranayama is composed of two words, “prana” and “yama.” Prana
translates as both “air” and “life force.” As air, prana is our breath, and as life force, it is the
energy behind all of life’s expressions (moving, thinking, feeling, etc.). Yama means “to restrain or
hold back,” and is the same root word in yama and niyama. Pranayama can also be divided as
prana and ayama. Ayama means “to lengthen or increase.” Together yama and ayama can be
interpreted as “to increase by restraining.” Just as hunger will increase if the urge to eat is not sati-
ated, so too will the urge for breath increase during breath retentions. Hence, pranayama means
“to restrain or enhance the breath and the life force.”
Swami Kripalu taught that most people expend their life force unconsciously through indulgence
and stress, so that it becomes weak and is barely felt. Yogis traditionally lived a simple life that
minimized the expenditure of prana, and did asanas and pranayama to raise the level of prana.
Through a practice of simple living, asana, and pranayama, their prana became so strong that it
could be easily felt. Once the yogis were able to experience and feel prana, they found they were
more in touch with their emotions, physical sensations, and needs. With strong prana, it became
easier to connect with inner knowing and live in attunement with spirit.
The Hatha Yoga Pradipika is a 14th-century yoga text that was influential in the development
of Kripalu Yoga. This text states that there are two reasons to practice pranayama. First,
pranayama purifies the nadis. Second, it makes prana flow in the sushumna. Let’s examine these
effects more closely.

Purifying nadis
The Hatha Yoga Pradipika explains that our body is full of tubes or channels called nadis. Our life
experience is comprised of the flow of substances and energies through these tubes. Our health
is dependent on these tubes remaining unblocked. On the physical level, the tubes make up the

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teaching pranayama

circulatory, digestive, respiratory, lymphatic, and nervous systems. If any of the tubes in these
systems are blocked, there will be numbness, a lack of perception, and our health or well-being
will be impaired.
On the subtle level, nadis carry nerve impulses, thoughts, and feelings. If we look at the sankhya
chart, each element has many nadis connecting them with each other. Between manas and
ahamkara, for example, there are many possible nadis. A particular thought produced in the
mind travels by nadi to the ahankara, which in turn produces a particular feeling or emotion.
That feeling or emotion flows through the nadis and has an effect on the senses and on the body.
Nadis are continually opening and closing. When some nadis are blocked, the flow is limited. For
example, the mind may only be able to send certain thoughts to the ahankara, or the ahankara
may only be able to respond in certain ways, regardless of the stimulus. For a particular person,
no matter what they experience, their only response may be fear. For an addict, any thought or
experience may only elicit one response: the desire for alcohol or drugs.
When these channels become blocked, we lose our ability to connect with our environment or with
ourselves. Painful experiences, or even the fear of painful experiences, can cause us to consciously
or unconsciously restrict the flow of life force to some part of ourselves, resulting in numbness or
disassociation. The ability to do this is built in as a protective mechanism when life gets too pain-
ful or stressful, but for many people it becomes a way of life.
To say that pranayama purifies the nadis means that pranayama removes numbness and helps
us to feel what is really happening inside us on all the different levels. In other words, pranayama
makes us more sensitive to and aware of ourselves and of the influences governing our actions
and choices.

Prana to flow in sushumna

The Hatha Yoga Pradipika says that we have thousands of nadis. One of the most important ones
is the sushumna. Unlike the other nadis, which flow from one element to another, sushumna
flows from the elements directly into the soul. A goal of hatha yoga is to cause our prana to
flow strongly in this nadi. When prana is flowing in the sushumna, we experience a strong state
of introversion and inner absorption; the world fades into the background as our inner world
unfolds. Deep meditation and absorption happen in this place. Such an experience can occur as
we practice any of the disciplines of yoga, and the introspective effects of any yoga practice may
be enhanced when we add conscious breathing.
In a beginning Kripalu Yoga class, we open the nadis through pranayama. The sensitivity gener-
ated by pranayama enhances the benefits of the postures, and help students avoid injury by
increasing their body awareness. We use pranayama before and during the postures to cultivate
the experience of prana flowing in the sushumna, gradually leading the students to deeper stages
of absorption.

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 teaching pranayama

using pranayama in a beginner-

level yoga class
There are many different pranayama techniques used in Kripalu Yoga, and we will learn the
following ones in our program. These are breathing exercises that communicate the essence of
pranayama practice, provide a foundation to build upon if students choose to move on to a more
advanced practice, and are safe for most beginning students.
Dirgha pranayama. Full yogic breathing—the foundational breathing technique for all
pranayamas.
Ujjayi pranayama. The ocean-sounding breath—a strong, soothing pranayama that may be
used in meditation and when doing postures.
Kapalabhati. A vigorous pranayama that releases tension in the abdomen and increases the
amount of prana in the nadis.
Alternate-nostril kapalabhati. Kapalabhati breathing through one nostril, alternating right and
left.
Nadi shodhana. Dirgha breathing channeled through single alternating nostrils.

Breath retention
Traditionally, most pranayamas were practiced with breath retention, or kumbhakas. Holding the
breath during or after pranayamas deepens their effects. Experienced practitioners may feel that
something is missing if they don’t include kumbhaka. A novice student may have a very different
experience of breath retention. If she cannot relax into the kumbhaka, she may have a panic
response. If she does not know how long the led holding will last, she may become tense or fear-
ful, imagining how she will feel if the retention extends beyond her capacity. Students may also
feel stress if they think they have to hold as long as everyone else in the class. As a rule of thumb,
pranayamas should be taught without breath retention. When the students are comfortable with
the basic pranayamas, the teacher can teach breath retention and slowly add it to their practice.
In our program, we practice kumbhaka in our morning and afternoon classes, but we don’t learn
to teach it to our students.

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teaching pranayama

teaching basic pranayama

• Introduce only one pranayama technique per class.
• Review and build on techniques taught in previous classes.
• Review previously taught techniques by including them, as appropriate, in centering, pos-
tures, or relaxation.

Methodology for teaching pranayama

The methodology we use for teaching pranayama is based on the one we use to teach postures.
Some differences exist, however, because pranayamas are more internal practices, with less for
the students to observe.
Methodology:
• Set the context.
• Demonstration.
• Benefits (intuitive and evidence-based), precautions, and contraindications.
• Lead the panayama.
• Questions and clarifications.
• Lead the pranayama again.

Methodology explained
1. Set the context. Have the students start in a seated position. Pranayama can be taught after
centering, warm-ups, or postures. It works better to teach pranayama earlier in the class,
when the students are more alert. For this reason, we do not recommend teaching a new
pranayama after relaxation. Use the Sanskrit name of the pranayama if appropriate. You
may want to weave in the benefits to help students understand the importance of what they’re
learning.
2. Demonstration. Demonstrations should be brief, followed by an explanation of the technique.
3. Benefits, precautions, and contraindications. It’s important that students know precautions and
contraindications before they practice. If a student should not do the pranayama, or does not

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 teaching pranayama

feel comfortable doing it, have them observe. If appropriate, offer another breathing tech-
nique that is safer for them to do instead.
4. Lead the pranayama. Lead a few rounds slowly. You can let students keep their eyes open at
first, and then gradually close them. You may do the breathing with them, but keep your eyes
open. If you have a large group, you will need to move around to observe each student. Guide
the group based on what you notice. If you see anyone attempting the breathing in a way that
is unsafe, stop the group, address the concern, and lead the pranayama again.
5. Questions and clarifications. Use this time to address any misalignments you observed. You
may also illustrate or describe any common misalignments.
6. Lead the pranayama again. You may lead a longer set this time, or a faster round. You can also
explain it in a way that draws attention to the more subtle aspects of the pranayama.

Proper sitting position for pranayama

For pranayama to be most effective, sit erect with your back straight. For most students, this is
easiest in kneeling position (Vajrasana). If kneeling is uncomfortable, you may place a folded
towel, block, or cushion between your ankles and hips to ease any pressure on your knees. You
can also release pressure on your ankles by placing a folded towel under them.
Traditionally, pranayama was practiced in a cross-legged seated posture. If you wish to use this
position for your pranayama, you may sit toward the front edge of a folded blanket or cushion to
make it easier to hold your back straight. If your knees don’t reach the ground, you can place a
folded blankets under them for added stability and to help your thighs relax.
All the pranayamas taught in our program may be practiced sitting in a chair. If you use a chair,
it’s important not to lean back, as this will compress your abdomen and make deep breathing
more difficult. Use a cushion behind your lower back if you need additional support.

chapter learning outcomes

• Understand the role of pranayama in Kripalu Yoga.
• Understand how pranayama relates to and enhances an asana practice.
• Enhance facility with introducing and guiding a pranayama in classes.
• Create a safe and supportive context within which to teach pranayama to new students.

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teaching pranayama

basic pranayama techniques

dirgha
Three-Part-Breath, Full Yogic Breath, the Complete Yogic Breath
Dirgha, the Complete Yogic Breath, utilizes full lung capacity. By consciously breathing into
each of the separate areas of the lungs, we take in more air than we do habitually, invigorating
the body. It is more than our lungs that breathe; every cell in our body needs to be supplied with
oxygen. When we breathe freely and fully in yoga practice, the respiratory process is stimulated
throughout the body, increasing metabolism.
Dirgha is done with long, slow, deep breaths, bringing the breath into the three regions of the
lungs. When the diaphragm contracts, it moves downward, causing air to enter the lungs, and
displacing the contents of the abdomen. This pushes the abdomen out and is often referred to
as belly breathing, even though no air actually enters the belly. Many of us have learned not to
let the belly expand as we breathe. This tendency has to be unlearned in order to perform dirgha
pranayama. In the mid-lung, or thoracic, region, inhalation is assisted by the intercostal muscles,
which, when engaged, lift and spread the ribs, causing more air to flow into the lungs. Finally, to
fill the upper region of the lungs, inhale fully and feel your clavicles rise slightly. Movement in this
area is more subtle.

Effects
• Calms the mind and enhances introversion.
• Cycles exchange of air in the lungs.
• Releases tension in the chest and abdomen.
• Provides a gentle massage to the abdominal organs, improving digestion.
• Facilitates a deeper experience of postures and increases holding time.

Instructions
1. Sit with a long spine, abdomen relaxed.
2. Close your mouth and relax the face and jaw.

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 teaching pranayama

3. Place your palms on your belly and breathe into your lower lungs, feeling the diaphragm drop
and the belly expand into your palms. Repeat several times.
4. Move your palms to the sides of your torso and breathe into the chest, feeling the rib cage
expand. Repeat several times.
5. Place your fingertips just below your collarbones. Breathe into the upper part of your chest
and feel your hands lifting. Repeat several times.
6. Combine all three in-breaths to make a complete and full inhalation.
7. Exhale completely, gently contracting the abdomen to squeeze out residual air.
8. Repeat this cycle several times, moving your hands to different parts of the body. Focus on
filling and emptying the lungs completely.
9. Rest your hands on your lap and continue this
breathing pattern for several minutes.
10. Release the breath practice. Sit quietly and
and notice the effects.

Precaution
• Irritation of the throat or sinuses.

Teaching tools
• Have students lie on the floor and do the
three-part inhalation. Make the breath more
pronounced by having them elevate their chest by lying over a pillow or a rolled-up mat. Be
sure that the head is still resting on the floor or on a cushion so as not to compress the verte-
brae in the neck.
• Invite students to place their hands on each particular breath chamber (abdominals, ribs, and
upper chest/collarbones) to feel the movement of breath.
• Ask students to place a cushion, book, or light sandbag on the belly to feel the contrast of this
first part of the breath.

Awareness
Dirgha may be challenging to learn for beginners who are reverse breathers. Reverse breathing
means that the habitual way of breathing is to contract the belly on the inhalation. Assist students
with this by having them breathe just into the lower lungs, allowing the belly to expand on each
inhalation, until this action becomes familiar and comfortable.

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ujjayi
Ocean-Sounding Breath
Ujjayi, the Ocean-Sounding Breath, is performed by taking long, slow, deep breaths while slightly
contracting the glottis, the back of the throat. This subtle muscular contraction creates a sound
like the rising and falling of ocean waves.

Potential Effects
• Calms the mind.
• Creates a complete exchange of air in the lungs.
• Releases tension in the chest and abdomen.
• Strengthens the breathing muscles.
• Facilitates a deeper experience of postures and increases holding time.
• Generates introversion.
• Increases concentration.

Instructions
1. Sit with a long spine, abdomen relaxed.
2. Begin with dirgha pranayama and repeat several times.
3. With your mouth closed and face soft, gently contract the glottis, at the back of throat, mak-
ing a soft, continuous hissing sound like the reverberation heard in a seashell. Engage this hiss
on both the inhalation and exhalation.
4. Continue deep breathing and explore a louder sound without strain; then explore a quieter
sound.
5. Focus your attention on the oceanlike sound.
6. Continue to breathe like this for several minutes.
7. Release the breath practice. Sit quietly and notice the effects.

Contraindications
• Any irritation of the throat or sinuses.

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 teaching pranayama

Teaching tools
• Have students hold their hand out in front of
them and visualize that they are fogging a mirror
as they exhale through their open mouths. On
the inhalation, have them visualize the mirror in
the back of their throats. Once they can make
the sound with their mouths open, invite them to
close their mouths and continue the breath.
• Guide students to say the word “home” several
times, drawing out the “hhhaaooo” sound. Next,
have them say it on the inhalation, and then have
them close their mouths as they make the sound.
• Instruct students to plug their ears with their
thumbs for a few rounds of breath. This will help
them absorb into the ujjayi sound.

Awareness
• To produce more focus, hold the breath for a few seconds at the end of the inhalation and/or
at the end of the exhalation.
• Connect the inhalations and the exhalations, leaving as little space between them as possible.
Allow the inhalations and the exhalations to follow a continuous circular flow.
• Ujjayi pranayama can be done with any full, deep breath.

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teaching pranayama

kapalabhati
Skull-Polishing Breath
Kapala means “skull.” Bhati means “to make shiny” or “to clean.” Through the rapid succession
of sharp expulsions of the breath, the nasal passages (referenced as the skull) are cleaned and
purified. Because of the use of the abdominal muscles to expel air rapidly from the lungs, this
pranayama is conducive to having a responsive abdomen. In addition to the physical effects, this
breath can illuminate or churn our current emotional state.

Potential Effects
• Cleans the nasal passages and opens the sinuses.
• Complete exchange of air in the lungs.
• Releases tension in the chest and abdomen.
• Tones the abdominals.
• Generates introversion.

Instructions
1. Sit with a long spine, abdomen relaxed.
2. Begin with dirgha or ujjayi pranayama for several minutes to center and connect.
3. Place one hand on your solar plexus.
4. Inhale deeply through both nostrils, lips sealed.
5. Strongly contract your abdomen and exhale sharply through your nose.
6. Keep your abdomen relaxed and receive the naturally occurring passive inhalation.
7. Continue exhalations at a steady pace. If the breath shortens, a feeling of lightheadedness or
extreme fatigue occurs, or rhythm is lost, slow down and make sure to take in enough air on
each inhalation, or discontinue the breath. (Start with 20 expulsions and increase as comfort
and familiarity with this technique grows.)
8. Release and return to a soft, natural breath. Notice the effects.
9. Repeat one or two more rounds, or sit in meditation before moving on.

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Precautions
• Any irritation of the throat.
• Any sinus irritation, inflammation, or swelling.
• Any digestive or abdominal irritation or inflammation.
• With menstruation, experiment with how kapalabhati makes you feel. For some women, it
makes the cramping sensations worse, as it brings more energy to the pelvic region. For oth-
ers, because it creates a responsive abdomen, it can decrease cramping.

Contraindications
• Pregnancy.
• Recent surgery, injury, or inflammation in the abdominal or thoracic region (colitis, cancer, hernia,
active stomach ulcer, emphysema or other severe lung conditions, heart conditions).
• Uncontrolled high blood pressure.

Teaching tools
• Have students place their hands onto the belly and apply a gentle pressure inward and upward as
they exhale. Guide students to notice their belly move in toward the spine, and on the inhalation,
invite them to relax as the belly expands and air pushes the diaphragm down.
• Guide students to imagine holding a candle in front of their mouths and extinguishing it with a sharp
exhalation through the mouth. To add to the technique, ask them to place one hand on their abdo-
men to feel the contraction. After exhaling several times through the mouth, instruct them to close the
mouth and shift the exhalation to the nose.
• Have students practice kapalabhati lying on their backs. This technique is helpful for reverse breath-
ers, or for students who move their hips or shoulders too much when they exhale.

Awareness
• It takes some practice to coordinate the breathing with the movement of the abdomen. And due to
the fast pace, it can be especially challenging for reverse breathers. Students might be contracting
the chest and shoulders (and actually expanding the belly) to force air out. This causes a lot of move-
ment in the torso and destabilizes the seated posture. Slowing the breath down can help the students
learn the optimal rhythm.
• The emphasis is on a strong exhalation. The key to getting the expulsion to happen is in the contrac-
tion of the belly, which forces the air out of the lungs. The inhalation is completely relaxed.
• When teaching first-time students, lead fewer expulsions to avoid abdominal muscle fatigue.

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alternate-nostril kapalabhati
Skull-Polishing Breath through alternate nostrils

Potential Effects
• Cleans nasal passages and opens sinuses.
• Complete exchange of air in lungs.
• Releases tension in the chest and abdomen.
• Generates introversion of mind after the practice.

Essential cues
1. Sit with a long spine, abdomen relaxed.
2. Begin with dirgha or ujjayi pranayama for several minutes to center and connect.
3. Bring your hand up to your nose in Vishnu Mudra, curling the index and middle fingers into
the palm in preparation.
4. Inhale deeply through both nostrils, lips sealed.
5. Close your right nostril with your thumb, strongly contract your abdomen, and exhale sharply
through your left nostril.
6. Release the right nostril, keep your abdomen relaxed, and receive the naturally occurring
passive inhalation through both nostrils.
7. After the inhalation, close your left nostril with your ring finger, strongly contract your abdo-
men, and exhale through your right nostril.
8. Repeat, alternating exhalation between the nostrils 20 times.
9. To release, complete the final exhalation through the left nostril and lower your hand to your
lap.
10. Sit in meditation for a few moments and notice the effects.

Precautions
• Any irritation of the throat.
• Any sinus irritation, inflammation, or swelling.
• Any digestive or abdominal irritation or inflammation.

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 teaching pranayama

• With menstruation, experiment with how kapalabhati makes you feel. For some women, it
makes the cramping sensations worse, as it brings more energy to the pelvic region. For oth-
ers, because it creates a responsive abdomen, it can decrease cramping.

Contraindications
• Pregnancy.
• Recent surgery, injury, or inflammation in the abdominal or thoracic region (colitis, cancer,
hernia, active stomach ulcer, emphysema or other severe lung conditions, heart conditions).
• Uncontrolled high blood pressure.

Teaching tools
• Explore leading three breaths through one nostril, then three through the other, alternating
three breaths back and forth before moving to one breath through each nostril.

Awareness
• Ensure that students are comfortable with basic kapalabhati before introducing
alternate-nostril kapalabhati.
• Invite students to practice slowly. Be sure to observe that the inhalation is occurring through
both nostrils and is passive.
• Synchronizing exhalations with the closing of the opposite nostril can be difficult for some
students. Guide several slow, mechanical repetitions before speeding up.
• Invite students to relax all unnecessary tension in the face, shoulders, chest, back, legs, and
hands.
• A round is an inhalation and an exhalation through each nostril once.

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nadi shodhana
Channel-Purifying Breath

Effects
• Calms the mind.
• Creates a complete exchange of air
in the lungs.
• Releases tension in the chest and
abdomen.
• Generates introversion.

Essential cues
• Sit with a long spine, abdomen relaxed.
• Begin with dirgha or ujjayi pranayama
for several minutes to center and
connect.
• Bring the hand up to nose in Vishnu
mudra (or another hand position) in
preparation.
• Close your right nostril with your thumb
and slowly inhale through your left
nostril.
• At the end of the inhalation, close your
left nostril with your ring finger and
exhale through your right nostril.
• Inhale through your right nostril.
Close your right nostril and exhale left.
Continue this pattern (exhale, inhale,
switch).
• After several minutes, gradually slow
down the inhalations and exhalations.
Allow a meditative quality to emerge as
your breath continues to slow.

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 teaching pranayama

• To complete, exhale through your left nostril and release your hand to your lap.
• Sit quietly for several minutes and notice the effects.

Precautions
• Any irritation of the throat or sinuses.
• Any respiratory infection, especially if contagious.

Contraindications
• None.

Awareness
• Many traditions teach a ratio of inhalation time to exhalation time. In Kripalu Yoga, we find
that counting can create tension in the body. Relaxing into the pranayama allows a natural
ratio to develop over time, in a more organic way. As the in-breath and the out-breath flow at
their own pace, the breath will slow down.
• Explore a combination of ujjayi and nadi shodhana to create even more introversion. If using
ujjayi causes tension, let it go.
• If the pattern of inhalations and exhalations through opposite nostrils causes tension, release
the pranayama and relax for a few minutes before resuming.
• A round is an inhalation and an exhalation through each nostril once.

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 teaching
meditation
Kripalu Yoga Teacher Training Manual 200-Hour Training

meditation practice
During meditation, one is conscious only of the meditator, the meditation, and the object of
meditation. Everything else is shifted into the background. Meditation can be difficult to teach,
as it is a subtle, internal process. However, there are many methods and techniques to work with
to prepare and cultivate the process of meditation. The word meditation has many meanings,
including focused awareness, reflection, contemplation, and stilling the mind.
“[Meditation is] the liberation of the mind from all disturbing and distracting emotions, thoughts, and
desires.” —Samkhya

“When all thoughts get diverted to the point that the mind is fixed without creating any other flow of
thought, it is called dhyana by wise people. It is the kriya (purification) of chitta (mind).” —Patanjali

“Meditation is the inner journey, the spiritual journey, the journey toward the Absolute, or the journey of
divine love.” —Swami Kripalu

Purpose
The purpose of meditation is to draw mental energies inward. This process of slowing down the
mind allows us to remember our true nature. It is in these spacious moments that we might experi-
ence our deepest truth, and a more expansive feeling of consciousness.

Intuitive Benefits
• Promotes emotional and mental stability, which leads to clarity in decision making.
• Creates peace of mind, which influences communication and relationships.
• Helps free up creative energy and rekindles a sense of self-worth.
• Streamlines the body’s metabolic processes, which can reduce high blood pressure.

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teaching meditation

• Improves symptoms of depression, anxiety, and ADHD.

• Creates a shift to the left frontal lobe of the brain, creating more calm and happiness.
• Fosters a greater ability to line up what we think, feel, say, and do.

Common challenges
• Trouble staying awake.
>>Invite the student to honor the fatigue and listen to the body’s need for rest.
>>Instruct the student to practice with eyes open.
• Difficulty staying present in the body, and loss of sensation in the arms, hands, or legs.
>>Ensure that student is sitting up on a cushion or blanket to allow for optimal downward
flow of blood and breath.
>>Suggest that the student dedicate more time to yoga practice or other forms of movement
to increase circulation.
• Feeling ungrounded and spacey.
>>Invite the student to sit on a chair with the soles of their feet touching the ground.

Kripalu Yoga
Any type of meditation may be used in Kripalu Yoga. In Kripalu Yoga, meditation techniques are
divided into two categories: chitta-based and prana-based.

Chitta-based meditation
Chitta is an aspect of the subtle body sometimes called the “inner instrument,” with the body
being the “external instrument.” Chitta is essentially mind, intellect, or witness, and ahankara
the ego, or sense of self. Chitta represents our rational, thinking, perceiving aspects. Chitta
meditations include prayer, visualization, or mantra. Chitta meditations leave the mind clear and
detached, and are useful for regaining composure after extended periods of work or activity.

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Prana-based meditation
Prana is the life force, and is felt as energy, biological drives, and emotion. Prana meditations help
us to get in touch with our whole selves, revealing any disturbances or imbalances. Prana medita-
tions are useful only if we can witness imbalances without identifying with or resisting them. For
this reason, it is recommended that Kripalu Yoga practitioners use chitta meditations as a foun-
dation for prana meditations.
Stages Two and Three of Kripalu Yoga, as well as the slow-motion prana exercise, are prana
meditation techniques. Any aspect of Stages Two or Three may be used for either a moving or
seated meditation. Watching the breath or counting the breaths can be used for either chitta- or
prana-based meditations.

Prerequisites
The meditator needs patience, perseverance, enthusiasm, and sincerity. An attitude of non-
expectation and constant self-acceptance is important. Meditation is meant to be an empower-
ing process, although uncomfortable experiences may arise in the process of re-attunement.

Physical and mental preparation

Choosing a particular place and time for consistency is helpful in the meditation process. It is
beneficial to take time for meditation once a day, beginning with five to 20 minutes. You may
eventually increase the time to 30 minutes to an hour. Ensure that your meditation space is clean,
comfortable, well-ventilated, and quiet, without stimulants such as distracting sounds, strong
smells, and bright light.
You can sit on a straight-backed chair, up against a wall, in Easy pose, or in Diamond pose—
whatever allows the spine to be erect. Use a cushion or a folded blanket to tilt the pelvis slightly
forward. This is especially helpful when sitting for a longer time, as the pelvic tilt provides more
circulation and blood flow for the limbs. It’s important to begin meditation with a relaxed body.
Explore a few minutes in restorative yoga postures such as Legs Up the Wall or Savasana, or
prepare with a grounding breathing technique such as ujjayi, followed by a few rounds of nadi
shodhana.

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teaching meditation

seated postures
A base for asana transitions, pranayama, and centering meditation practices.
easy pose-sukhasana
Essential cues
• From Dandasana, draw the sole of your
left foot into the right thigh, left knee
toward the ground.
• Bend your right knee and slide your heel
toward the left shin.
• Place your hands on your thighs.
• Elongate your spine by pressing down
through the sitz bones and up through
the crown.

To release
• Extend your legs.

half lotus
ardha padmasana
Essential cues
• From Dandasana, draw the sole of your
left foot into the right thigh, left knee
toward the ground.
• Bend your right knee and place your foot
toward the left hip crease.
• Place your hands on your thighs.
• Elongate your spine by pressing down
through the sitz bones and up through the
crown.

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 teaching meditation

To release
• Extend the legs.

diamond pose
vajrasana
Essential cues
• Come onto your hands and knees with
the toes uncurled.
• Sit back onto your heels.
• Elongate your spine by pressing down
through the sitz bones and up through
the crown.

To release
• Lean forward into your hands.
• Extend your legs.

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teaching meditation

centering a group
Centering is a process of accessing calm through presence. When one person lets go of tension,
everyone else in the group will receive the effect on some level. When the leader of a group relaxes
into being, the whole room will enter into synchronicity.

Potential benefits of centering

• Creates commonality within the group.
• Unifies, harmonizes, and uplifts group energy.
• Creates a focused state where concentration and learning can happen.
• Helps ground energy.
• Starts the session on a positive note.
• Draws the whole group into the present moment.
• Creates the space for intention to emerge.
• Fosters stillness, steadiness, peacefulness, relaxation, and readiness.

Suggested sequence
• Create rapport.
• Engage in casual conversation, i.e., “How are you? Nice to see you here.”
• Take a light and sincere tone.
• Do a brief check-in.
• Take an energy pulse: “What is your level of energy? Call out a number between one and ten;
one being tired and low energy, and ten being alert and energized.”
• Invoke laughter, if appropriate.
• Create body awareness through loosening body parts, relaxation, and making sounds.
• Guide a comfortable seated position, coming into alignment.
• Invite students to close their eyes or keep them soft, with the gaze a few inches out in front.

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 teaching meditation

• Create breath awareness.

• Guide a mind/body scan.
• Create intention by
>>Giving students permission to open to experience
>>Visualizing how students would want to feel at the end of the session
>>Setting the mood or tone.
• Chant om or guide students to bow forward to their hearts.

Centering elements
• Body scan.
• Scan through the sheaths/koshas.
• Body awareness: What is present right now (tension and openness)?
• Breath awareness: How is the breath showing up (shallow or full)?
• Pranayama.
• Relaxation in Savasana, Legs Up the Wall, Child, or a fetal position.
• Visualization.
• Chanting om.
• Massage exchange or circle.
• Playing music, chanting, or singing.
• Sharing a reading.

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teaching meditation

chanting om
Chanting om is similar to the process of deep breathing. The sound is constructed out of three
different vibrations. “Ahhh” is related to beginnings, or Brahma energy, and invites contentment
as the belly relaxes. “Ooo” is related to sustenance, or Vishnu energy, and invites us to open and
vocalize the throat. “Mmm” is related to endings, or Shiva energy, and allows us to relax the chest.
Putting these three syllables together creates the sound of “Ahhhooommm.” After chanting om,
there is a moment of silence to absorb, reflect, and receive the vibration.
“The sound of all sounds encapsulates the essence of our lives, as we, too, experience creation, sustenance,
dissolution and reapportion on so many levels of our existence. The breath enters the body, pauses, makes its
way out, and is then reabsorbed into the air around us. The seasons also follow suit, each coming into the full-
ness of its respective qualities, lingering for a spell, then dissolving into the advent of the next cycle. In this way
the universal sound of ‘aum’ mirrors our own participation in this natural progression. When we are able to
flow with this cyclical vibration as it manifests in our lives, we can live in a more awakened state.” (Nourishing
the Teacher, p. 94).
In essence, when we chant om, we are inviting our hearts to better align with the consciousness
that is in us and around us. In the Judeo-Christian tradition, the essence of om is highlighted
through prayer in the word amen. The Sufis say amin for the same purpose. The component
sounds can also be found in words like shalom, home, or mom.

Potential benefits of chanting om

• Produces a physiological relaxation response in the body and mind.
• Awakens our inner knowing and puts us in touch with Witness, observation, and awareness
• Opens the energy channels that stimulate the third eye and the crown chakra.
• Creates physical and psychological release.

Helpful hints
• Choose a pitch in a comfortable range, not too high or too low.
• Chant the same tone up to three times, or chant three or four different pitches in a sequence
that moves up the scale and returns home to the starting pitch.
• If chanting in a group, chant loud enough to express your own sound, but also take time to
absorb the melody and offering of others around you.

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 teaching meditation

• After chanting, consider saying shanti, which means peace. Alternatively, say “Peace” or
“May there be peace in all of our hearts.”
• Complete with a silent bow to yourself and others.

When to chant om
Chant om to begin or end a session, or anytime you are creating a transition from one segment of
your class to another.

centering intentions
Intention for the body
“As I enter into this sadhana, I honor and respect you. As I enter and hold these postures, I open
to encounter all my feelings and sensations. I align with you to be in my experience fully. I feel
the light of consciousness flowing through you. Through this sadhana, I listen to you. Even as I
move into a difficult pose, I am fully attentive to whatever you have to say in the process, and I will
remain conscious.”

Intention for your sadhana

“I open my heart to explore the wisdom inherent within my body. I recognize that I am not just this
body, but the embodiment of spirit itself. During this sadhana, I will be totally present in my body
and in the light of consciousness.”

three-step meditation process

1. Still the body (anamaya kosha).
2. Still the breath (pranamaya kosha).
3. Still the mind (manomaya kosha).

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teaching meditation

concentration meditation
Concentration meditation develops the individual’s ability to fix and focus the attention on a
particular object. The meditative object might be the breath; a sound, such as a mantra; an
object, such as a candle; a visual image, such as the picture of a deity, or simply an image held in
one’s imagination. All these methods share the basic concept that when one notices that the mind
has wandered off the object, attention is compassionately brought back.

Purpose
• To strengthen concentration.
• To recognize sensations.
• To develop buddhi, the mental power that enables one to discriminate between the eternal
and the temporary.

Technique
• Focus the mind on the area below the nostrils and above the upper lip.
• Use natural, effortless breath; avoid modifying or regulating the breath.
• Observe the breath as it is.
• Observe subtle sensations of breath at the tips of the nostrils.
• Return to sensations again and again. The nature of the mind is to wander away.
• Draw on your inner presence.
• Be compassionate. When you become aware that your mind is wandering, avoid getting
frustrated. Simply note that the mind has wandered off and bring it back to the sensations of
the breath.
Find a drishti, a point of focus. Use the breath, mantra, candle, japa, visualization, or a still
gazing point. When your attention wanders, bring it back to your chosen focal point. Sit. Stay. To
quiet the mind is virtually impossible, but by giving the mind a focal point it becomes steady and
engaged. In this place the mind moves out of the “driver’s seat” and allows vijnanamaya kosha
(the Witness Self) to guide the way. Over time, you will find more pockets of space and a greater
ability to stay attentive to your point of focus.

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 teaching meditation

developmental sequence for

concentration meditation
Simply watching the breath flow naturally is a common concentrative practice. Yet for many stu-
dents, this is exceedingly difficult. Following the breath may be too ethereal for them. They need a
stronger anchor for their mind’s attention. Consider the following teaching sequence:
• Counting in- and out-breaths: Count “one” with the in-breath, “two” with the out-breath, and so
on, until 10; then start over again. If track is lost, start over again at “one,” without bringing any
judgment to bear. Notice that the count is simply a tool to train the attention to follow the breath,
and become aware when the mind has wandered. It is common for beginners to lose track or to find
themselves counting beyond 10. This alerts them to the fact that the mind has wandered.
• Counting only the out-breath: When concentration comes with more ease, transition to counting
only the exhalations.
• Ten-breath exercise: When students first begin to explore seated meditation, encourage brief
sittings with strong focus. Students are likely to develop better meditation skills with brief, frequent
sittings than with longer sesssions. Explore assigning the 10-breath exercise for homework. Every
day, at least once per day, take at least 10 conscious breaths as described above. It may feel like
a small, manageable task, which can get students working regularly on their concentration skills.
Remind them that they can always do several repetitions of this. The idea is to create success so
that the students are encouraged to practice longer.
• Three-part focus: Another technique to support concentration is to break the act of breathing down
into small parts, requiring greater attentiveness to each segment. Guide students to notice the fact
that they are breathing in and out, and bring their attention to the space at the top and bottom of
the breath. Next, instruct students to take a deep breath, fill the abdominal chamber, and pause
for a moment. Then take another deep breath to fill the ribs and add a brief pause, followed by a
final sip of air to fill the upper chest/collarbones. Either guide students to exhale slowly through each
section or reverse the direction on the out-breath, with a slight pause as each chamber deflates.
• Anchoring the breath to a word or a phrase: An alternative to counting the breath or breaking the
breath down into small parts is to anchor the breath to a word or phrase. This could be as simple
as saying the words “peace” or “relax” with each breath, or repeating a brief phrase that resonates.
For example, try saying, “Breathing in, I calm my body; breathing out, I smile” or “Breathing in, I
dwell in the present moment; breathing out, I know it is a wonderful moment.” For more examples
and guided meditations of this type, refer to Thich Nhat Hanh’s book The Blooming of a Lotus.
• Follow the breath: Let go of any technique and simply explore being with each breath as it comes
and goes.

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teaching meditation

awareness meditation
Awareness meditation involves cultivating a moment-to-moment discernment of whatever arises,
without getting lost or sucked in, without activating desire or aversion. In short, it is the practice of
simply being present for what is. The vipassana tradition and Stage Two Kripalu Meditation are
both examples of an awareness-based approach to meditation.
For awareness meditations, some form of concentrative practice is almost always a prerequisite.
Many students’ initial exposure to meditation is with an awareness-based practice. This is likely to
lead to feelings of frustration, inadequacy, and failure, unless strong concentration skills are built
first. Even practitioners experienced with awareness meditations often begin their sits with some
kind of concentrative practice to help settle the mind. Before introducing students to an aware-
ness approach, lead them in some concentrative experiences first, get feedback about how they
are able to sustain their concentration, and offer the awareness approach when you feel they are
ready.
Using sound as a concentrative meditative object can provide a nice bridge to awareness medita-
tion. Direct students to focus their attention on a sound that is near, then far, and then direct them
to the entire field of sound. Encourage them to experience any sound they hear as vibration and
to avoid attaching a label (such as truck or bird) or any evaluation (such as aggravating or pleas-
ant) to it. Note that they can never really know when sound will arise or fall away, or what sound
might arise next. Observe that if sound is truly to be their meditative object, then the most they
can do is become steady and listen intently with full awareness. In this exercise, sound becomes
an analogy for simply sitting with open awareness. The next step is to invite students to open their
awareness to whatever arises—thoughts, feelings, and sensations in the body—in the same open,
nonjudgmental, nonreactive way they have opened to sound.
An additional technique involves guiding students to attune to the sensations within their body.
Developing this awareness is a constant process that does not confine itself either to a formal
meditation period or to certain times in our lives. It is an ever-present, ongoing practice.
We can become more sensitive as prana communicates itself through the sensations. When we
listen and respond to these messages, we find that the body and mind come into harmony. This
state of integration is known to psychologists as self-actualization and to holistic health educators
as high-level wellness. We can delve into this state by learning to attune to the messages that our
inner energy gives us at each moment.

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 teaching meditation

meditation as doing nothing

The following is a guided experience of an awareness meditation. It allows rather than causes
meditation to happen. This technique, practiced twice a day, can serve as a simple yet powerful
introduction to the rewards of nondoing, rewards that can carry over into every aspect of your life.
• Create a period of 15 or 20 minutes when you can be completely undisturbed. You do not need
to time yourself, but if it will help you to let go into the experience, set a timer and then forget
about time.
• Choose a time when you feel a little hungry and your digestive tract is empty. Digestion raises the
body’s metabolism and interferes with your ability to relax.
• Choose a time when you can relax without effort. Often the early morning and evening hours are
optimal for nondoing meditation.
• Sit on the edge of a pillow with your spine erect.
• Now do nothing. Do not try to create any particular experience. Do not resist any experience: if
your nose itches, go ahead and scratch it; if your body’s position becomes uncomfortable, shift it.
• Do not try to control the mind. If thoughts come and the mind wanders, that is okay, for that is
the nature of the mind. At some point, you will become aware of the wandering and it will stop,
as long as you do not latch on to thoughts, prolong them, or identify with them.

meditation on the third eye,

ajna chakra
The third eye is the center of Witness Consciousness, where we are able to observe opposites (pleasure/
pain, success/failure, happiness/unhappiness, negative/positive) without judging or favoring either one.
When we favor one thing and fear its opposite, the mind becomes engaged, creating conflicts and acting
from relativity. Meditation on the third eye helps us soften the conflicts that emerge from opposites by
recognizing how opposites become complementary and work together, just as they do in nature: night
and day, winter and spring, up and down. All opposites depend on each other.
• Invite all attention and energy to focus on the third eye.
• Relax into focusing between the eyebrows, where intuition and creative knowing reside.
• When you find yourself distracted, bring your attention back to this center point.

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teaching meditation

slow-motion prana
The slow-motion prana exercise is a meditation technique developed by Amrit Desai through
instruction from Swami Kripalu. This exercise allows us to experience the powerful workings of our
inner energy. Through this technique, prana is released to move freely throughout the system to
recharge and heal the body, restoring harmony and balance.
1. Sit in a cross-legged or kneeling position on the floor or on a straight-backed chair with your feet on
the floor. Keep your spine straight and hold your neck and back in alignment. Close your eyes and
relax the body.
2. Release tension in your hands and arms by making a fist with both hands, squeezing and then relax-
ing the hands.
3. Shake your hands and fingers vigorously for a few moments and place your hands on your knees,
palms facing up.
4. Take deep dirgha or ujjayi breaths.
5. After several minutes of breathing, focus your attention on the hara, just below the navel. Visualize
pranic energy as a luminous liquid light glowing in this central place.
6. Gradually, visualize the liquid light flowing upward from the hara and streaming gently through the
arms, wrists, palms, and fingers. Notice if there are any tingles or vibrations as pranic energy moves.
7. Continue to concentrate on the energy flowing into your hands until you feel them being moved up
off the knees. Let go of any expectations about what will happen. Concentrate on prana and observe
it working. Keep your elbows at your sides. Let your hands move toward your face in a slow, almost
imperceptible movement.
8. If you feel your hands are moving without your conscious will, do not be alarmed. If your hands
remain on your lap, consciously lift them gently off the knees and then allow movement to continue
on its own.
9. Allow your palms to face each other, two to three inches apart. Bring awareness to any sensations
between the hands and in the fingertips. Allow your hands to move slowly toward each other and
then away. Feel and observe.
10. Allow your hands to approach the face and gently move across the face, according to the patterns
that arise spontaneously from within. Imagine that as your fingertips move across the face, they are
discharging prana, relaxing deep muscles, and erasing all lines of tension. Move your hands around
your face and head, about an inch off your body, giving yourself a “prana bath.” Let the motion come
from inside, very slow and effortless.
11. Allow your hands to lower down to their original position, letting movement be extremely slow. When
the hands have come to rest on your knees, remain in a sitting position with your eyes closed for eight
to 10 deep breaths, or sit in meditation for as long as you want.
12. To complete, gently open your eyes and stretch your body. Take note of what has shifted or transpired
through your inquiry of slow-motion prana.

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 teaching meditation

teaching tips for kripalu

meditation
• Remind students that their asana and pranayama practice helps develop their meditative
skills as they anchor their awareness to the breath and to sensations in their body.
• Point out to students that they are already practicing meditation with some degree of success.
• Give students plenty of seated options—on a chair, sitting cross-legged, against a wall, in
Diamond pose—so they can find what works best for them.
• Explain why it is vital for the body to be in comfort. Give students permission to shift their
seated position slowly and with intention if agitation in the mind or discomfort in the body
persists. Explore the distinction between injurious pain and strong sensation.
• Give students plenty of permission around having their attention stray, as the idea of static
stillness can create extreme frustration for beginning meditators.
• Remind students that the process is truly about noticing when attention has strayed, and the
positive aspect of bringing awareness back to their focal point of attention.
• If students become frustrated with their initial explorations of formal sitting meditation, redi-
rect them back to their asana and pranayama practice to strengthen their basic concentrative
skills.

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 guiding
relaxation
Kripalu Yoga Teacher Training Manual 200-Hour Training

the purpose of relaxation

When the body and mind are relaxed, the usual tensions and blocks are removed. This allows
prana to flow freely throughout all systems and brings the body, mind, and spirit into a harmoni-
ous, balanced state. Usually this level of relaxation and release is experienced only in a state of
deep sleep. In the practice of relaxation, we cultivate the ability of letting go into that place of
profound stillness while remaining conscious and aware. We allow the physical body, energetic
body, emotional layer, and intuitive presence to receive the benefits of relaxation.
By consciously choosing to enter into relaxation and letting go, we give ourselves the gift of revi-
talizing and renewing our energy, not just when we go to sleep at night, but at any time during our
waking hours. Learning how to relax is important in Kripalu Yoga. With awareness, we can allow
prana to enter and release the subtle, unconscious layers of tension in the mental and emotional
bodies.

types of relaxation
Contraction and release
• A progressive relaxation that brings awareness to all the major muscle groups in a sequential
order.
• Provides a systematic way of learning how to relax the different parts of the body through
exaggerating the tension and then releasing it.
• Through consciously creating and holding tension in the muscles, the student can acknowl-
edge the tension. When the release finally comes, the feeling of relaxation is unmistakable.
There is a rush of energy, a tingling, a sense of warmth all over, and a letting go.

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guiding relaxation

• The student thereby learns how to discriminate between what is tension and what is
relaxation.
• Suitable for all levels; especially effective for beginners.
• More experienced students will need less detailed instruction, as they will be able to access a
deep state of relaxation much more quickly. Have them tense and lift both legs at the same
time or even tense the whole body at once and then let go. More advanced students are
often already in deep relaxation as soon as they lie down. In that case, begin by focusing their
awareness on the various body parts and proceed from there.

teaching methodology
contraction and release
Step 1
1. Start with the feet and move up toward the head and face.
2. Tense and squeeze the right foot/toes and lift the right leg an inch off the ground as you
inhale, and hold the breath in for approximately a count of five. Exhale with an audible sigh,
dropping the foot and leg to the ground and softening the contraction. Feel the heaviness of
the leg and the effects of letting go.
3. Repeat on the left side.
4. Tense and lift the buttocks, hips, and pelvis off the ground. Inhale and hold. Then let go and
relax.
5. Follow this pattern with the chest and the shoulders, squeezing them up to the ears and then
softening them down.
6. Squeeze the right hand into a fist while lifting the whole right arm. Then release.
7. Contract the throat and neck, then the face, wrinkling it up like a prune. Then relax.
8. Finally, stick your tongue out as far as you can and open your eyes wide. Release.
9. Keep in mind that you can guide the contraction-and-release exercise by moving up the body
on one side and then the other side, or balance out the right leg, then the left; right buttocks,
hips, pelvis, then the left, etc.

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 guiding relaxation

Step 2
1. Mentally scan the entire body, using conscious awareness as a way to relax even deeper. As
you bring attention to a particular muscle, feel it fully. Scan that area for tension and let it go.
2. Use more detail and move slowly from one part of the body to another, such as with the feet,
ankles, calves, knees, thighs, buttocks, pelvis, waist, lower back, middle back, ribs, upper back,
chest, shoulders, arms, palms, fingers, neck, back of the head, forehead, cheeks, jaw, lips,
tongue, eyelids, eyes, and scalp.

Visualization
• After students are deeply relaxed (for beginners, this would be after the whole
contraction-and-release exercise, whereas for more experienced students, you could start the
visualization process much sooner), guide them to clearly visualize and sense a warm, lumi-
nous liquid light flowing into the soles of their feet.
• Let this light fill up the feet with healing energy. Allow the liquid light to flow slowly up through
the hollow tubes of the legs, creating a radiant, relaxing hue all around and through the legs.
• Continue to guide the students through each body part as described above in contraction
and release.
• Instruct them to “visualize this light streaming through all your veins, relaxing you and realign-
ing all levels of your being. Allow your body to simply bathe in the pool of luminous liquid
prana.”
• Be as descriptive as you wish, and allow your description to come from your own experience.
• Other visual relaxations include journeying through the koshas, honoring both darkness and
light, and specific physical/emotional healing.

Affirmations
• Affirmations are statements of a truth about yourself or a summoning of a state of conscious-
ness you want to manifest and experience. Our minds are suggestible, vulnerable, and easily
influenced when we are relaxed and open.
• Explore inviting students to formulate or repeat an affirmation you create as they drift off into
relaxation, or weave an affirmation into the moments right after relaxation.
• Use the first person (“I” instead of “you”).

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guiding relaxation

• Use positive words in affirmations. Avoid using negative or energy-draining words. For exam-
ple, change “I am not tense” to “I am relaxed.” Weed out the negative words before releasing
the affirmation into the subconscious.
• Word the affirmation as simply as possible. The subconscious takes all commands literally.
You may not get the results you want if you use long or complex words.
• Use the present tense, unless the affirmation is for a specific future event for which you are
preparing. Know that the quality you want to manifest is already true for you now. Know the
truth about yourself and release this truth into your experience.
• Use affirmations as a way to change your belief systems. As you become aware of beliefs
and habits that are not working for you, visualize the best possible way for the situation to be
resolved.
• Construct an affirmation that reflects the truth about the situation as you now see it.
• Use a relaxation method and repeat the affirmation out loud or to yourself.
• Write the affirmation in your journal.
• Repeat it periodically, especially when you encounter the actual situation. For example, if you
use an affirmation to improve a relationship with another person, repeat it before you see that
person. This is the preventive approach—avoiding problems before they occur.
• A mantra can be used as an affirmation. This can come from a journal exercise, especially an
exercise in which you contact the wise Self within you. Use a phrase that strikes you as power-
ful and meaningful, one that resonates within you.
• Affirmations are most effective if you believe in them, but this might take time. They still have
a potent effect if you do not fully believe them right away. It can often take time to rewrite
years of negative self-talk and beliefs.
• In your mind’s eye, visualize a situation as you would like to see it unfold, or see yourself in your
mind’s eye as you would like to be. Then construct your affirmations.

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 guiding relaxation

corpse
savasana

“Crying is one of the highest devotional songs. One who knows crying knows
spiritual practice. If you can cry with a pure heart, nothing else compares to such
a prayer. Crying includes all the principles of Yoga.”

—Swami Kripalu

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guiding relaxation

corpse
savasana
sava: corpse | (shah-VAHS-anna)

Intuitive Benefits
• Calms a restless mind, relieves distress, and helps alleviate fatigue.
• Relaxes the muscles and organs.
• Relieves mild depression, headaches, and insomnia.
• Helps lower blood pressure.
• Accelerates the healing process.
• Increases the ability to remain calm.
• Releases unconscious tensions in the bodymind.
• Provides the opportunity to experience the flow of prana in the body.

Precautions (proceed with care)

• Recent back injury or major discomfort: Support slightly bent knees with a prop.
• Pregnancy: Raise the head and chest on a bolster or lie on the left side in the fetal position to
avoid pressure on the vena cava (large vein) that runs along the right side of the abdomen
and can sometimes get compressed by the baby’s weight.

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Essential Cues
• Lie on your back with your feet at least
hip-width distance apart.
• Extend your arms down by sides, palms
up or down.

To release
• Draw both knees to center.
• Roll to one side.
• Press up to seated.

Posture option
• Bent knees, feet wide, heels out, knees
toward each other.

Props
• Blanket over the body.
• Cushion under the knees.
• Rolled blanket under the neck.
• Belt wrapped around the upper thighs.

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guiding relaxation

Assists
Press points
• N/A

Hands-on
• Hold the ankles and lengthen the legs.
• Shoulder blade assist.
• Neck extension.
• Shoulder press.

Notes:

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 guiding relaxation

relaxation options
When to guide a relaxation
• Relaxation is best guided at the end of the class.
• Allow eight to 12 minutes of relaxation for a 90-minute class, and five to seven minutes for a
60-minute class.
• The benefits of relaxation can be felt even in a short amount of time.

Be relaxed yourself
• Regardless of your eloquence or skill, if you are tense, your students will have a more challeng-
ing time unwinding.
• Remember that the energy and intention behind your guiding words are key.
• Keep your own breath flowing to embody a state of calmness.

Getting into a comfortable position

• Guide students to take as much time as they need to make themselves comfortable in
Savasana. Offer any modifications or other posture options to support them.

Lighting and temperature

• Dim the lights or invite students to place an eye pillow or a yoga strap over their eyes.
• If the space is cool, turn the temperature up or remind students to cover up with a blanket.
• The body has a natural tendency to cool down during relaxation. Have extra blankets
available.

Voice quality and rhythm

• Speak in a soft, gentle voice that is loud enough to be heard.
• Speak slowly and clearly in a natural rhythmic flow.

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© 2014 Kripalu Schools of Yoga and Ayurveda. All rights reserved.
guiding relaxation

Heavy/light body weight

• Begin the relaxation with a sense of the body being heavy.
• Ask the students to feel the weight of the body sinking down into the ground.
• As they go deeper into relaxation, the body will feel lighter, as if it’s floating. This feeling hap-
pens naturally as students let go of tensions.

Staying awake/falling asleep

• After your students get settled, suggest that they allow their minds to remain passively alert
and aware as their bodies let go and relax. This will increase their chances of staying awake
throughout the entire relaxation period.
• Many people fall asleep in relaxation. On some days, students will be able to go deep and yet
remain passively aware of all that is happening by remaining in Witness Consciousness.
• Reassure your students that if they do fall asleep during relaxation that it is not necessary to
try to figure out why. Encourage them to be aware and trust that the body is doing exactly
what it needs to do.

Breath awareness
• Guide the students to watch their breath as it flows in and out.
• Encourage them to notice the point at the tip of the nostrils, where the breath comes in and
goes out; the temperature of the breath; the difference between the temperature of the
inhalation and the exhalation; and the rhythm, depth, and sound of the breath.
• Explore having them hold the breath in for a short time at the end of the inhalation, or hold
the breath out at the end of the exhalation, without creating any tension.
• Ask them to release all control of the breath and simply be with what is.

Feel-good assists
• The beginning of guided relaxation is an optimal time to walk around and offer hands-on
feel-good assists to students.
• Make sure to signal your approach with the palms rubbing together or a loud ujjayi breath, as
students can get startled when they do not anticipate your presence.
• Complete your assists five minutes into relaxation to allow for an ample time of total quiet and
stillness. Explore guiding the beginning parts of the relaxation as you walk around and assist.

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© 2014 Kripalu Schools of Yoga and Ayurveda. All rights reserved.
 guiding relaxation

Quiet and stillness

• When you feel that your students are deeply relaxed, you may notice a quality of profound
stillness in the room. Continue to sit with intention and hold the space for them to rejuvenate
and heal.
• During this time, explore offering silent blessings and well-wishes to your students.

Handling noise and disturbances

• Prepare the room’s environment in advance by doing your best to minimize loud noises or
disturbances (doors opening or closing, phones ringing, loud voices next door).
• If distracting noises do occur, give the class some gentle guidance, such as “Allow yourself to
experience the sound as vibration, and let it take you even deeper into yourself. Let go of any
resistance to outside sound and simply allow it to pass through your awareness and let it go.”

Coming back
• Be sensitive in the way in which you bring students out of relaxation.
• Take your time without rushing. For example:
“Slowly bring your awareness back to the body. If you need a few more moments of rest, stay where
you are. Otherwise, deepen your inhalation. Gradually allow your fingertips and toes to awaken and
your facial muscles to squeeze and release. Take any other waking movements: stretch your arms
overhead, breathe, yawn, or sigh. [Pause for a 10-15 seconds.] Slowly, hug your knees and roll over
to [right side in morning practice to honor solar hours, or left side in evening practice to honor
lunar hours]. Take a moment here to offer your body gratitude and, keeping your eyes closed or soft,
slowly press one hand to the ground and rise up to take a comfortable seat.”
• Once in a seated position, lead students in closing pranayama, meditation, or any other ritu-
als to complete your class.

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© 2014 Kripalu Schools of Yoga and Ayurveda. All rights reserved.