Note to Bikram's Teacher Trainees

PLEASE NOTE: At the Teacher Training, you will be beginning with Half Moon Pose, not the Standing Deep Breathing. Standing Deep Breathing is done at the very end of the Training, so please start learning from Half Moon Pose. For your Teacher Training Posture- ialogue !linics" you will only be required to deliver the first set # first si$e of the dialogue for each osture, up to the first dotted line. For ostures with more than one art! or t%o Postures together you will need to successfully deliver the first set " first side of each art " osture# Half Moon Pose %ith Han$s-to-&eet Pose $$ %st set, right side &alf 'oon, %st set bac(ward bending, and %st set &ands to Feet ose. A%k%ar$ Pose $$ %st set of all three arts. Hea$ to 'nee an$ Stretching Pose $$ %st set, right side &ead to )nee, and %st set Stretching ose. (in$ )emo*ing Pose $$ %st set, right leg, and %st set +oth legs. Locust Pose $$ %st set, right leg, and %st set +oth legs.

B,')AM'S -O.A !OLLE.E O& ,N ,A

Bi(ram *houdhury resident September +,,+ Dear Bi(ram *ertified Teachers and Teacher Trainees, Bi(ram-s .oga *ollege of /ndia &eadquarters, is proud to present this revised version of Bikram's Beginning Yoga Dialogue for certified teachers of Bikram's Beginning Yoga Class. This is an updated version of the original yoga dialogue that had been issued during the first fifteen Bi(ram .oga Teacher Training rograms from %001$+,,+. The differences and changes are mostly in cleaning it up to ma(e it more accurate to my dialogue, easier to deliver, fi2ing some of the inconsistencies, and ma(ing it complete. / have added, on some of the postures, dialogue for the left side, +nd set, plus some additional dialogue and notes, and dialogue for corrections. This revised dialogue contains virtually all the dialogue you will need to successfully and effectively teach Bi(ram-s .oga Series to most beginning level students. / require you to use only this dialogue, unchanged, adding nothing to it, delivering it clearly and concisely, as a condition of your continued certification, privilege and permission to teach Bi(ram .oga. 3verything in here / use in my dialogue. .ou must be careful to not add any wrong information or dialogue, incorrect sequence of the dialogue, or overly creative ways of 4interpreting4 or 4translating4 the dialogue. The reason for this you-ve heard many times in your teacher training, as well as times you have come bac( to me to learn more, re$charge yourself, and get your annual tune$ups. / always loo( forward to our get$togethers, teacher reunions, retreats and your visits here at Bi(ram-s .oga *ollege of /ndia, &eadquarters. 'y best wishes are always with each of you, as you maintain and continue to develop your yoga practice and teaching, your commitment and loyalty and help people better their lives through the practice of Bi(ram .oga. Sincerely, Bi(ram *houdhury

/0 STAN ,N. EEP B)EATH,N. Prana1ama Series 5ood morning everyone. First is the breathing e2ercise, ranayama Breathing, deep breathing. 5ood for your lungs and respiratory system. lease listen carefully. /nhale by the nose and e2hale by the mouth. /nhale and e2hale should be through the, throat. Breath as much as possible, as long as possible, as slow as possible. Breath in by the nose, and out the mouth, but all the time through the throat. 6ose and mouth are only passageway. Toes on the line, please. Feet together nicely, toes and heels touching each other. All ten fingers interloc(ed nicely under the chin, full grip. Always your hands touching the chin li(e glue. 6ice and rela2ed shoulders. Swallow a couple of times. 7oo( in the mirror. *oncentrate. 'editate. ,nhale, head down, arms up, start please... 8simulate the inhale sound9 Full lungs. E2hale" hea$ u34 8simulate the e2hale sound a couple of seconds9 ush your head bac(. :ay, way, way bac(. Bring your elbows forward, elbows touching each other, away from your chest. 3yes open. ,nhale" hea$ $o%n4 7oo( in the mirror. 3lbows up to the ceiling as far as possible. *hest up, spine straight, stomach in, full lungs. E2hale" hea$ u34 ;ery slowly. ush your hands on the chin. 3yes open. 7oo( all the way bac(, until you see the wall 8or windows9 behind you. 3lbows together, touching each other. :ait for me, please.

Standing Deep Breathing

Bikram's Beginning Yoga Class Dialogue

2002 Bikram Choudhury / Yoga College of India

STA6D/65 D33 B<3AT&/65

,nhale" hea$ $o%n4 %$$+$$=$$1$$>$$?, hold it. E2hale" hea$ u34 Slowly push your head bac(. %$$+$$=$$1$$>$$?, hold it. ,nhale" hea$ $o%n4 ;ery slowly. @se your throat. Suc( your stomach in, rib cage visible in the mirror. 7oo( in the mirror, head down, elbows up, full lungs. E2hale" hea$ u34 Slowly push your head bac(. 6ow, hips a little bit forward. &ips muscles contraction, tightening up. 3yes open, elbows together, please don-t close your eyes. :ait for me. ,nhale" hea$ $o%n4 3ach time, especially towards the end, try to inhale a little bit more than the last time, more, and more, and more, and more. E2hale" hea$ u34 Slowly push your head bac(, until your nec( hurts a little bit. 5rip tight, ten fingers Aincluding the thumbsB interloc(ed position. ,nhale" hea$ $o%n4 7oo( in the mirror. Stomach in, depression of the abdominal wall. Full lungs. E2hale" hea$ u34 Slowly push your head bac(. %$$+$$=$$1$$>$$?, eyes open. ,nhale" hea$ $o%n4 Don-t close your eyes, you might feel diCCy. Stomach in, open your rib cage, open your lungs. Full lungs. E2hale" hea$ u34 Ta(e your time. The slower you do is better. 3lbows forward more, away from your chest, as far as it goes.

Standing Deep Breathing

Bikram's Beginning Yoga Class Dialogue

2002 Bikram Choudhury / Yoga College of India

STAN ,N. EEP B)EATH,N. Again inhale" hea$ $o%n4 @se your throat when you-re inhaling. All the way up. Full lungs, until you feel diCCy. E2hale" hea$ u34 Slowly push your head bac(. :ay, way, way bac(. 3lbows forward, elbows touching each other. ,nhale" hea$ $o%n4 Stomach, stomach, stomach, depression of abdominal wall, contraction of the abdominal muscles. Suc( it in, tightening up., hold it. E2hale" hea$ u34 Slowly push your head bac(. 32hale all the air out, all the way out#, The more you e2hale, the more fresh o2ygen you inhale ne2t time. ,nhale" hea$ $o%n4 Stomach in, chest up, open your rib cage, open your lungs. Full lungs, until you feel diCCy. E2hale" hea$ u34 ush your head bac(. &ips forward, hips muscles tight, spine straight. Ten fingers grip tight, elbows together. And that-s enough. Arms down side. Stand still there, shoulders rela2ed, loo( in the mirror, don-t move. $$$$$$$$$$$$$$$$$$$$ Secon$ Set4 Feet together nicely, please. Again, hands touching the chin. Swallow a couple of times. <eady, everybody together, please. Start" inhale4 Arms and head movement synchroniCing, should be e2actly together in si2 seconds. E2hale" hea$ u34 ush your head bac(. 5rip tight, cross your thumbs. %, fingers interloc(ed, including your thumbs. 7oo( bac(, loo( bac(, loo( bac(. 3lbows touching each other, away from your chest. 5!ontinue 6n$ set4 Both sets shoul$ +e 07 times inhale an$ e2hale84

Standing Deep Breathing

Bikram's Beginning Yoga Class Dialogue

2002 Bikram Choudhury / Yoga College of India

STAN ,N. EEP B)EATH,N.

8additional dialogue also for correction, as needed9 5a$$itional $ialogue for the ,nhales8: ,nhale" hea$ $o%n4 ;ery slowly, not so quic(. Ta(e si2 seconds to bring your head down. The slower you go, you do better. .ou use your lungs more. )eep your weight on the heels. Dnly the arms and head move. Spine perfectly straight. Don-t let your chest collapse. 6o hunchbac(. Stomach in, ribs stic(ing out, both sides of the chest. The more you suc( your stomach in, you use more of your lungs. *hest up, elbows up as high as 3ossi+le, until your shoulders hurt. Dpen up your chest and rib cage, stretching the intercostal muscles of the ribs, e2panding your lungs to their ma2imum e23ansion ca3acit14 The more your lungs opening, you hold more air in the lungs, improving the elasticit1 of the lungs. 3lbows up, all the way up, all the way up, all the way up. 3ach time, you-ve got to inhale more. 8for last one# @se your e2tra strength, a *er1 strong one. &ull lungs" until you feel diCCy9. 5a$$itional $ialogue for the E2hales8: E2hale" hea$ u34 Slowly push your head bac(. &ips a little bit forward, towards the mirror. &ips muscles solid, concrete, one piece. :eight in the heels, spine perfectly straight, don-t let your chest collapse. 6o bac(ward bending, onl1 the arms and head move. Don-t let the (nuc(les go away from the chin. 5rip tight. Shoulders completely rela2ed. Deltoids forward, with scapula, shoulder blades. 8Dccasionally count the si2 seconds, with corrections " dialogue in between the counts, to help the students (eep the pacing9.

Standing Deep Breathing

Bikram's Beginning Yoga Class Dialogue

2002 Bikram Choudhury / Yoga College of India

/6 HAL& MOON POSE %ith HAN S to &EET POSE Ar$ha-!han$rasana %ith Pa$a-Hastasana 3verybody together. Feet together at the line, heels and toes touching each other. Arms over your head sideways, palms together. /nterloc( the fingers, release the inde2 fingers, thumbs crossed. )eep a nice tight grip, don-t lose the grip. &ands$palms touching each other li(e glue, up to the wrists, throughout the entire posture. Stretch up to the ceiling, right and left several times, right and left, right and left. .ou should feel stretching down both sides of the body, all the way up to the fingertips. /n other words, -ou're tr1ing to touch the ceiling4 :hen you can-t stretch any more, please stop in the middle. 3lbows loc(ed, arms al%a1s touching with the ears. 6o gap between biceps " arms and ears. ush your hips forward, little bit toward the mirror, opening up your hips and pelvis. @pper body leaning bac( a couple of inches, opening up your chest and rib cage. Throughout the posture, ma2imum body weight on the heels. Arms and head bac(. *hin up. *oncentrate one point in the mirror, don-t even blin( your eyes. /nhale breathing, full lungs, hold the breathing. Stretch up out of the waist one more time. Touch the ceiling. A+solutel1 straight line, slowly bend your body to the right, %ithout bending your elbows or your (nees. !ontinuousl1 push your hips to the left, beyond your fle2ibility. .ou are trying to create tremen$ous stretching feeling in the left side of your body, all over, inside$out, from the bones to the s(in, fingertips to the toes. &ips more forward, upper body bac( more, weight in the heels. ush your left hip forward, to (eep your both hips in one line. <ight shoulder forward, opening your chest li(e a flower petal blooming. *ome down and 3ush, and 3ush, and 3ush. /nhale breathing, come up and stop in the middle. 7eft side. E8<epeat for left side9.$$

Half

oon !ith Hands"to"#eet $ose

Bikram's Beginning Yoga Class Dialogue

2002 Bikram Choudhury / Yoga College of

India

HAL& MOON POSE (ith HAN S to &EET POSE 9Back%ar$" Ben$ing # Han$s to &eet Pose: Back%ar$ +en$ing" everybody together. .our bac( is going to hurt li(e hell, don-t be scared. Ta(e a deep breath, full lungs, $ro3 your head bac( as far as it goes. 7oo( at the floor behind you. Arms bac( imme$iatel1, try to touch the wall behind you. Bend your spine bac(wards from coccy2 to the nec(. 7ower bac(, middle bac(, upper bac(, total spine bac(ward bending. ush your upper body bac(,try to fall down bac(wards. 'a2imum body weight on the heels. /nhale, stomach" legs" hi3s" e*er1thing 3ush for%ar$ to%ar$s the mirror. Arms bac(, 7oo( bac(, Fall bac(, :ay bac(, 5o bac(, 'ore bac(. *ome up and stop in the middle. $$$$$$$$$$$$$$$$$$$$ Ne2t is Pa$a-Hastasana" Han$s to &eet Pose4 Bend your (nees, put your hands on the floor in front of you.. 'ove your hips several times right and left, right and left, to ma(e sure your lower bac( is totally rela2ed, nice and loose, comfortable, easy, fle2ible. This is a @$turn from bac( bend forward bending. so please be careful, your spine is not warmed up yet. 5rab your heels from behind, underneath the heels, stepping on all > fingers of each hand. 7ittle baby fingers touching each other side by side. 3lbows behind the legs on the calf muscles, throughout the posture. lease don-t lose the grip. ull your heels as much as possible. Stretch your body down, from the lower spine towards the floor. Touch your stomach on the thighs, chest on the (nees, face on the legs below the (nees. From the side you should loo( li(e a Fapanese ham sandwich, no gap anywhere. Slowly push your (nees bac( as hard as possible. Try to loc( your (nees, creating a tremendous stretching feeling, pain sensation, all over, underneath your legs, inside$out, from bones to the s(in, coccy2 to the toes, with your smiling, happy face. !ontinuousl1 (eep pulling. ulling is the obGect of stretching. ull your heels, push your (nees bac(, and loc( your (nees. 32hale breathing, and loc( your (nees. <oll forward, loc( your (nees. 3yes open, touch your face, and loc( your (nees. 7ast chance, loc( your (nees, loc( your (nees, loc( your (nees. /nhale breathing, come up, arms and head together. $$$$$$$$$$$$$$$$$$$$
Half" oon !ith Hands"to"#eet $ose Bikram's Beginning Yoga Class Dialogue India 2002 Bikram Choudhury / Yoga College of

HAL& MOON POSE (ith HAN S to &EET POSE 56n$ Set for Han$s-to-&eet Pose8: *ontinuously (eep pulling, without interruption, without intermission. .our goal is to touch the top of your head to your feet, creating =?, degree angle stretching, from coccy2 to the toes, coccy2 to the forehead. 5a$$itional $ialogue for Han$s-to-&eet Pose8: 5rab your heels from behind, underneath the heels, all five fingers together, That means thum+s %ith the in$e2 fingers4

Half

oon !ith Hands"to"#eet $ose

Bikram's Beginning Yoga Class Dialogue

2002 Bikram Choudhury / Yoga College of India

/; A('(A) POSE <tkatasana )ight foot step to the right, si2 inches apart, heels invisible behind the toes. loo(s li(e a perfect 4&4. Si2 inches gap between toes and heels. Don-t change your feet throughout the entire posture. Arms up parallel to the floor. )eep your five fingers together, touching each other. 3lbows loc(ed, triceps muscles nice and tight, contraction. Stretch your arms forward towards the mirror, you-re trying to touch the mirror. 32hale breathing. Suc( your stomach in, hol$ it in. Sit down, feet flat position, until your hips touch the chair, spine straight to begin with, %,, percent body weight on the heels. 7ift your chest up and bend your total spine, bac(ward bending, bring your upper body bac(. Suc( your stomach in, compression of the abdominal wall, contraction of the abdominal muscles. Suc( it in, tightening up, and hold it. <ib cage visible in the mirror. Dpen your (nees, (eep = inches between your toes, heels, (nees, and hands. *hest up. *hin up. 7ean bac(. Fall bac(. :ay bac(. .ou-re trying to fall down bac(wards. /nhale breathing and come up. )eep your arms there.

%!k!ard $ose

Bikram's Beginning Yoga Class Dialogue

2002 Bikram Choudhury / Yoga College of India

A('(A) POSE 96n$ an$ ;r$ Parts: 6n$ Part: *oncentrate and meditate Stand up on your toes ma2imum li(e a ballerina. Tremendous concentration, focus one point in the mirror. /f you blin( your eyes, you might lose the balance. Stretch your spine, chest, head, whole upper body, up towards the ceiling li(e natural human traction. /magine / am pulling your hair towards the ceiling. Sit down, On the top of the toes, spine straight position. Start to finish throughout the posture, you should feel your hips and head touching the wall. Sit down halfway, until your hips touch the chair, (nees up, chest up, upper body leaning bac(, spine straight. *ome up higher on the toes, (nees up toward the ceiling. &ips should not go down below the chair, you are sitting on the chair. /nhale breathing and come up, spine straight position, (eep your arms there. ;r$ Part: *ome up a little bit on your toes. Bring your (nees together. 32hale breathing, suc( your stomach in, spine straight. Sit down, as slo% as 3ossi+le" at least %, counts, all the way down, all the way down. 7eaning against the wall. *ontinuously stretch your spine towards the ceiling, half inch gap between the hips and heels. .ou-re leaning against the wall, hips and head touching the wall, no gap anywhere. )eep your (nees together and forward toward the mirror, thighs parallel to the floor, arms parallel to the legs, spine perfectly straight, 0, degree angle, so from the side your body loo(s li(e a bo2. Ta(e a deep breath, (nees together, spine straight, slowly come up. Feet together, arms down side, and rela2, don-t move. $$$$$$$$$$$$$$$$$$$$

%!k!ard $ose

Bikram's Beginning Yoga Class Dialogue

2002 Bikram Choudhury / Yoga College of India

A('(A) POSE 56n$ Set" a$$itional $ialogue8: 5after: 4Sit down, as slow as possible, all the way down, leaning against the wall4.8 Towards the end, slow down li(e an elevator, last ? inches H another %, seconds. 5after: 4)eep your (nees together and forward toward the mirror, thighs parallel to the floor, arms parallel to the legs, spine perfectly straight, 0, degree angle, so from the side your body loo(s li(e a bo24.8 Bounce li(e a motorcycle ride to ma(e sure you have control. Bounce and bounce and bounce. Stop. &old it. 5correction Afor any of the three partsB8 Shoul$ers" rela2e$" arms stretching forward, elbows loc(ed, triceps muscles contracted. .ou-re trying to touch the mirror with your fingertips.

%!k!ard $ose

Bikram's Beginning Yoga Class Dialogue

2002 Bikram Choudhury / Yoga College of India

/> EA.LE POSE .arurasana Feet together nicely, toes on the line. 7oo( at your arms and identify which is right, which is left. Don-t mi2 them up. Arms over your head sideways. Bring your right arm un$er your left arm. *ross your arms each other, and twist li(e ropes. Bring your hands in front of your face, hands$palms together, thumbs towards your face, little fingers towards the mirror. /f you are unable to bring your palms together, interlace your fingers. Pull your elbows $o%n towards the floor, until your fingertips go below your nose. Fingertips should not go higher than your nose. Suc( your stomach in. Sit down, -@ntil your hips touch the chair. @pper body leaning bac(. Stay down there. 7ift your right leg up and bring it over your left leg, as high as possible. Twist your legs li(e ropes, and put your right foot un$erneath your left calf muscle. All five toes should be visible in the front mirror. Sit down more and twist li(e ropes. Arch your upper body bac(. 6o gap anywhere between an(le and calf muscle. Bring your (nees to the right, upper body to the left, to get your feet, (nees, elbows and hands, everything in one line in the mirror. /f your foot is coming out, sit down more. /f you-re losing the balance, upper body lean bac( more. Suc( your stomach in. Sit down more. ull your elbows down more. @pper body bac( at the end. *hange. Dther side. $$$$$$$$$$$$$$$$$$$$

&agle $ose

Bikram's Beginning Yoga Class Dialogue

2002 Bikram Choudhury / Yoga College of India

EA.LE POSE 56n$ Set" a$$itional $ialogue8: 5after: 47ift your right leg up and bring it over your left leg, as high as possible4.8 The higher you get your leg on the thigh, .ou can create more room between your legs, so you can twist better. .ou are opening the %1 largest Goints in the human s(eleton. Deltoids, scapula, elbows, wrists, hips, (nees, and an(les! seven on each side. 5after: 4Twist your legs li(e ropes, and put your right foot underneath your left calf muscle. All five toes should be visible in the front mirror4.8 Slide your foot down towards the an(le, to get rid of any gap between the an(le and calf, between the (nees.

&agle $ose

Bikram's Beginning Yoga Class Dialogue

2002 Bikram Choudhury / Yoga College of India

/? STAN ,N. HEA to 'NEE POSE an$a1amana-@anushirasana Feet together nicely at the line. :ipe your &ands. Shift your weight to your left 7eg. /nterloc( your %, Fingers and grab the right Foot in front of you, = inches below the Toes. &old it, nice and tight grip. Please $on't lose the .ri34 7oo( in the mirror. &rom Start to &inish: *oncentrate one point on your left )nee in the mirror, to ma(e sure the )nee is a+solutel1 locke$ to +egin %ith4 -O< ON'T HAAE THE 'NEEB .our left 7eg should be Soli$" !oncrete" One Piece" Lam33ost" <n+roken4 NO 'NEEBBB /nhale breathing# Slowly, gently, right 7eg lift up and stretch forward towards the mirror, until the 7eg is e2actly parallel to the floor. 6o higher, no lower. Left knee LO!'E 4 Ta(e a deep breath, !ontinuousl1 (ic( your right 7eg $ &eel forward towards the mirror, so you can turn your right Foot in from the An(le towards your Face, with all > Toes turning in. /f the standing leg is bending, the posture has not started yet. 'ick your &eel out, turn your Toes in. Try to get +oth )nees locke$, so from the side your 7egs should loo( li(e a perfect @pside$down 474 li(e 7inda. ,f both )nees are loc(ed, and still you can balance there comfortably, then, onl1, you can bend your 37BD:S down toward the floor, until your 3lbows are touching the *A7F 'uscle. 3ventually, your 3lbows should go down +elo% the *alf 'uscle. *hange. 7eft leg. $$$$$$$$$$$$$$$$$$$$

Standing Head"to"'nee $ose

Bikram's Beginning Yoga Class Dialogue

2002 Bikram Choudhury / Yoga College of India

STAN ,N. HEA to 'NEE POSE 9left leg: ic( up your left Foot, same position. Please $on't lose the .ri34 Focus one point on your right )nee in the mirror. Don-t change your 3yes, don-t blin( your 3yes. Thin( very deeply about your Standing )nee. .our right )nee is LO!'E " NO 'NEEB Distribute the weight all over the left foot, equally the same. Don-t bring it to the side. Standing 7eg $ Thigh 'uscle should be contraction, nice and tight. 6othing loose, nothing hanging. Stomach in. /nhale, slowly, gently, left 7eg lift up and stretch forward, )ight 'nee locke$4 Deep breath, (ic( your left &eel forward towards the mirror, until your +oth )nees loc(. !ontinuousl1 (eep )ic(ing %ithout sto33ing" %ithout intermission4 )ic( the &eel out, turn the Toes in. .ou have to 7earn how to &LEC your Foot, to stretch your Achilles Tendon Gust above the &eel. All the > Toes towards your Face, eventually +e1on$ perpendicular. .ou should feel tremendous stretching underneath your legs, create cramp on top of the thigh. /f +oth )nees are loc(ed 9No 'nee:" your +oth 7egs loo( li(e a perfect @pside$down 474 li(e 7inda, then slowly start bending your 3lbows down towards the floor, until your 3lbows touch the *alf 'uscle. 3lbows should go down +elo% the *alf 'uscle. *hange. Do the bac( bending one second. $$$$$$$$$$$$$$$$$$$$ 5for correction" if the stan$ing knee is +en$ing8: ush your )nee bac(. Lock the 'nee4 !ontract the Thigh 'uscle, whole )neecap lifts up. 5for correction" %hen +ringing the el+o%s $o%n8: Don-t let the leg come down, (eep (ic(ing the heel forward. 5for 6n$ Set 8: 5final 3osition" once el+o%s go $o%n +elo% the calf muscle8: Still, if you can balance there with both )nees loc(ed, with your smiling, happy Face, slowly bring your Body down, *hest down, &ead down. Touch your *hin to your *hest, loo( at your Stomach, touch your Forehead to your )nee.
Standing Head"to"'nee Bikram's Beginning Yoga Class Dialogue 2002 Bikram Choudhury / Yoga College of India

STAN ,N. HEA to 'NEE POSE 5other $ialogue for 6n$ Set8: Before you even start, ma(e up your mind not to give up. @se your 3nglish Bulldog determination, :ill ower, and Bengal Tiger Strength. 'ind over the 'atter. 8when (ic(ing the leg out9# )ic( the mirror. /f you do %I correct, or 00I correct, both of you get %,,I benefit, medically, biochemically, physiologically, psychologically. As long as you are trying the right way, and you don-t give up. That-s the ultimate destination As long as your Stan$ing 'nee is locke$" you are getting %,,I benefit.

Standing Head"to"'nee $ose

Bikram's Beginning Yoga Class Dialogue

2002 Bikram Choudhury / Yoga College of

India

/= STAN ,N. BO( P<LL,N. POSE an$a1amana- hanurasana Bring your right hand out, palm facing up, elbow touching your body. Say 4'ama give me money.4 .ou-re holding the money in your hand. Bring your hand out to the right. Don-t turn your hand, don-t drop the money. 5rab your right foot behind you, palm facing up. &old from the insi$e, at the an(le, five fingers together. 6ice and tight grip, don-t lose the grip. Left arm up in front of you, chin close to your shoulder. *oncentrate one point on your left (nee in the mirror. 7eft leg locke$ throughout the posture. Bring your (nees together to start. /nhale breathing, !harge your body forward towards the mirror, try to touch the mirror. Simultaneously, kick your right leg bac( and up towards the ceiling. Bring your body down from the lower spine, until your abdomen and chest are parallel to the floor. *ontinuously (eep (ic(ing your right leg up as hard as possible. .our foot should be coming up over the top of your head in the mirror. Both feet should be in one line from the side. )ic( bac(, so your right shoulder is behind your left shoulder, invisible in the front mirror. Stretch your left fingertips towards the mirror, trying to touch the mirror. Try to touch your shoulder to your chin. Shoulder blade, scapula coming out of the body. /n other words, 1our t%o shoul$ers shoul$ +e in one line4 )ic(ing and stretching should be equal and simultaneous, >, " >,. /f you lose the balance, you-re not (ic(ing hard enough. Body down more. Stretch forward more, try to touch the mirror. )ic( bac( more. )ic( harder. The harder you (ic(, you can balance for ever. Body down and (ic( up one more time. *hange. *ome up. Dther side. $$$$$$$$$$$$$$$$$$$$
Standing Bo! $ulling $ose Bikram's Beginning Yoga Class Dialogue 2002 Bikram Choudhury / Yoga College of India

/D BALAN!,N. ST,!' POSE Tula$an$asana This posture is only ten seconds, so the moment your hear my clap, you step forward. .ou have to ma(e up your mind to use your 077E strength in half a secon$4 /f you-re late, it-s over. Feet together nicely at the line, toes and heels together. Arms over your head sideways. alms together. /nterloc( the fingers, release the inde2 finger, thumbs crossed. Stretch your arms up to the ceiling li(e you-re trying to touch the ceiling, to ma(e sure your elbows are locke$, arms always touching with your ears, throughout the osture. 6o gap between your arms and head. *hin up. Body bac( a couple of inches. /nhale breathing, right leg step forward, a Big Ste34 Lock +oth knees4 Arms and head together# *ome down until your whole body, arms, head, leg, E*er1thing is 3arallel to the floor4 From the side, your body loo(s li(e a 4T4 as in Tom. 8not a bro(en umbrellaJ9 *harge your body forward li(e you-re trying, to touch the mirror. 5et your left leg up, 3ointe$ toes" (nee loc(ed. !ontinuousl1 stretch your body forward, try to touch the mirror. *hin forward, focus one point on your right foot in the mirror. :hole body is stretching in opposite directions, li(e a natural human tug$of$war. Scapula coming out of the body, shoulders are supposed to hurt. Body down, leg up, come down, leg up. E*er1 muscle contracte$4 5et you-re leg up, pointed toes, leg up, leg up, leg up. *hest down, leg up, come down, leg up. Stretch forward more. .o an$ touch the mirrorB Stretch and stretch and stretch and stretch, and stretch, stretch, stretch,stretchJ /nhale breathing come up, arms and head together. )eep your arms over your head. 7eft side. 8+nd set# <epeat more9

Balan(ing Sti(k $ose

Bikram's Beginning Yoga Class Dialogue

2002 Bikram Choudhury / Yoga College of India

/F STAN ,N. SEPA)ATE LE. ST)ET!H,N. POSE an$a1amana Bi+hakta3a$a Paschimotthanasana Feet together nicely. Arms over the head sideways. )ight 7eg step to the right, four feet minimum. &eels in one line, Feet slightly pigeon toed. Arms down parallel to the floor. Suc( your stomach in, and slowly bend your upper body down from the 7ower Spine towards the floor. )eep your chin forward, loo(ing in the mirror, and your (nees loc(ed. 5rab your &eels from the outside, five fingers together, thumbs touching with the inde2 finger. As a beginner, if you can-t grab the heels yet, grab the outsides of the feet. ull on your heels as hard as possible, stretching your body down from the lower spine towards the floor. 'a(e sure your (nees are loc(ed throughout the posture. <oll forward li(e a wheel, body weight on the Toes. Try to touch your Forehead to the floor. /f you cannot touch your forehead to the floor, open your legs more, and more, and more, and more. *hin up, loo( forward, roll forward. )eep pulling. 3ventually your Spine should be perfectly straight from the coccy2 to the nec(, forehead touching the floor between the Feet. First your 7egs stretching, then &ips stretching, then 7ower Spine stretching, then %hole Spine is stretching. 3ventually the whole Body is stretching, =?, degree angle, inside out, from bones to the s(in, coccy2 to the toes, coccy2 to the forehead. ull harder, (eep pulling. *hin forward. <oll forward. Touch your forehead to the floor. /nhale breathing, slowly come up. <ight 7eg bac( to the place. $$$$$$$$$$$$$$$$$$$$ 5for 6n$ Set8: /f your forehead is easily touching the floor, bring your feet closer to each other, only as much as you need, to touch your forehead more in the center, between the feet.

Separate )eg Stret(hing $ose Bikram's Beginning Yoga Class Dialogue

2002 Bikram Choudhury / Yoga College of India

/G T),AN.LE POSE Trikanasana Feet together on the line, please. Arms over the head sideways. )ight leg step to the right $ B,. STEP - four feet minimum4 ,mme$iatel1 Arms down parallel to the floor, palms facing down. 7oo( straight ahead in the mirror. ush your hips forward, upper body leaning bac(. Turn your right foot out to the right $ all the way. Turn it half inch more, until the foot is parallel to the front mirror! two heels in one line4 /nhale breathing, +en$ the right (nee and sit down., Bounce a couple of times li(e a motorcycle ride, to make sure 1ou're sitting $o%n lo% enough4 .our right thigh$biceps should be parallel to the floor. /n the front mirror, your right leg should too( li(e upside$down 474 li(e 7inda. Make sure 1our hi3s $on't go u3 an1more4 STA- O(N THE)E4 Again, hips forward, arms bac(, body bac(, lean bac(, o3en 1our chest4 Spine straight in the center. ,nhale +reathing $$ move your both arms at the same time. <ight elbow in front of the right Bring your right hand down and put your fingertips between the big toe and +nd toe, don-t touch the floor, no 3ressure on the fingerti3s against the floor4 7oo( up towards the ceiling $$ touch your chin to the left shoulder, so the profile of your face is e2actl1 visible in the mirror. Ta(e a deep breath, continuousl1 stretch your left arm up to the ceiling, 1ou're tr1ing the touch the ceiling4 )ight arm stretch down, left arm stretch up. /n other words, +oth arms $ shoulders should be stretching each other! up and down, in opposite directions, li(e natural human traction. ush your left hip forward towards the mirror. At the same time, push your right (nee bac( with the help of your right elbow. TO<!H THE TOES4 @pper body turn, or twist bac(ward Ali(e the Spine Twisting ostureB. )eep your left (nee loc(ed, and left foot flat on the floor. /nhale breathing! *ome up, and stop in the middle $$ right foot bac( to the center. )eep your arms there. 7eft side. $$$$$$$$$$$$$$$$$$$$
*riangle $ose Bikram's Beginning Yoga Class Dialogue 2002 Bikram Choudhury / Yoga College of India of India

T),AN.LE POSE 9left si$e: Turn your left foot out to the left. Bend the (nee and sit down. Bounce and bounce and bounce, until you-re sitting down enough. Left thigh$biceps, femur bone parallel to the floor. )ight hip down and forwards more. 5et your left (nee bac( towards the bac( wall. Arms bac(, body bac(, lean bac(, freeHe. on't mo*e 1our hi3s an1more4 )eep your spine straight in the center. Both arms at the same time# Left arm $o%n, palm facing the front mirror, elbow in front of the (nee. )ight arm stretch u3, touch the ceiling. Turn your head, loo( up, chin to the shoulder, face e2actl1 profile in the front mirror. ush your right hip down and forward towards the mirror. ush the left (nee bac( with the help of the left elbow so +oth (nees are in one line from the side. 3lbow should not go down +elo% the (nee. on't lean an1 %eight on your left elbow against the (nee. Touch the ToesB Iuick" right arm stretch up, you-re going to touch the ceiling pretty soon. Body up more, there should be a big gap, triangle, between your chest and the left thigh. )ight arm up more. Both arms should be in a straight line in the front, also from the side mirror. Both arms, shoulders, scapula, deltoids, stretching up and down li(e a natural human tug$of$war. &ips down, body up, turn or twist your upper body bac(, opening up your chest. This is a 3erfect marriage between the heart and lungs. Left arm stretch down, touch the toes. )ight arm stretch up, stretch up, stretch up, stretch up. Touch the ceilingJ )eep your right (nee loc(ed, right foot flat on the floor. /nhale breathing, come up. Arms over the &ead, right foot bac( to the place, and arms down side. $$$$$$$$$$$$$$$$$$$$ 5a$$itional $ialogue" +efore or +et%een sets8: 3very posture up to this point has been preparation to do the Triangle posture. /t-s the only posture in the :orld where you use %,,I of your body, every muscle, Goint, organ, and maGor gland.
*riangle $ose Bikram's Beginning Yoga Class Dialogue 2002 Bikram Choudhury / Yoga College of India

/07 STAN ,N. SEPA)ATE LE. HEA to 'NEE POSE an$a1amana-Bi+hakta3a$a-@anushirasana Feet together nicely. Arms over the head sideways. &ands " alms together, thumbs crossed. Stretch your arms toward the ceiling. Throughout the posture, elbows loc(ed, so arms always touching with the ears. <ight leg step to the right, a +ig step, = feet distance 9;= inches: between the feet. Turn to the right, %K, degree angle. Turn your hips %,+,=,1,> times, beyond your fle2ibility, to bring your H,PS e2actly in one line from the side. Two heels in one line, +acksi$e foot should be 1> degree angle. 32hale breathing, and you go down, arms, and head together. Tuc( your chin to your chest, loo( at your stomach, touch your e2actl1 forehead on the (nee. &orehea$ shoul$ touch the knee4 /f you can-t touch your forehead, bend your right (nee a little bit, but 1ou have to touch your forehead to the (nee. Stretch your hands forward, beyond the toes. )eep your elbows straight. ush your hands against the floor, to get your (nee loc(ed. 32hale breathing, suc( your stomach in, throat cho(ed, eyes open, breathing normal. Bring ma2imum weight on the front leg, so your right side hip is stic(ing up towards the ceiling, to get your both hips in one line. 7oc( the (nee very quic( a couple of times. /nhale breathing, very gently come up, arms and head together. Sto3 in the mi$$le4 $$$$$$$$$$$$$$$$$$$$ Turn to the left, %K> degree angle. Turn your hips > times more. 32hale breathing, suc( your stomach in, and you go down. Two hips in one line. 7oo( at your stomach. Tuc( your chin to your chest. Touch your e2actly forehead on the (nee. Stretch your hands forward beyond the toes. 3lbow loc(ed, everybody. ush your hands against the floor, to get your (nee loc(ed, with your smiling " happy face. 'ore weight on the left leg. 3verybody get your left hip more higher towards the ceiling, stic(ing up. 7oc( the (nee, very quic(, a couple of times, e2hale breathing, stomach in. Full lungs /nhale, come up, arms and head together, stop in the middle. Arms down, and right leg bac( to the place.
Stand+ Sep+ )eg Hd+ *o 'nee $ose Bikram's Beginning Yoga Class Dialogue 2002 Bikram Choudhury / Yoga College of India

STAN ,N. SEPA)ATE LE. HEA to 'NEE POSE 56n$ Set8: 8after# 4Turn your hips > times more49# Twist your hips with the bac(side foot. 8after# 4Stretch your hands forward, beyond the toes, your elbows straight49# :rists straight, cross your thumbs. 8corrections9# 5et your forehead higher on the (nee. 8after# 4<ight leg step to the right, a big step, =? inches between the feet49. Dpen more. 8after# 4Two hips in one line, two heels in one line49# Front foot should be straight, bac( leg always loc(ed, your bac( foot should be 1> degree angle, heel flat on the floor 8after# 4Forehead should touch the (nee9. /f you can-t touch your forehead, bend your right (nee a little bit, but you have to touch your forehead to the (nee, or the posture hasn-t even started yet. 8after# 4Stretch your hands forward, beyond the toes. 3lbows straight9. 8beginners correction9# Dpen your hands. $$$$$$$$$$$$$$$$$$$$ 5a$$itional $ialogue8: This is not a stretching pose, it is a compression pose. This is a combination of )a++it Pose Astomach in, bac( rounded, throat cho(edB, and Balancing Stick Aarms stretchingB. 5ood for eight things# 'arriage between the pancreas and (idneys, thyroid and pituitary glands! 32tension of the oblongata and medulla! Dpening the throat and crown cha(ras. 5ood for the digestive and endocrine systems, metabolism, body chemistry, immune system. 8or9# *ompression of the thyroid gland. *ompression of the pancreas, e2tension of the (idneys.

Stand+ Sep+ )eg Hd+ *o 'nee $ose

Bikram's Beginning Yoga Class Dialogue

2002 Bikram Choudhury / Yoga College of India

/00 T)EE POSE Ta$asana 3verybody go bac( to the line where you started, in one line. Feet together nicely. Focus on one spot in the mirror. 5rab your right foot from underneath, with your left hand. <ight leg lift all the %a1 u3, until your heel is touching your costume, sole of the foot is facing the ceiling. Be careful of your right (nee. Slowly, gently, let your right (nee come down. Push 1our hi3s for%ar$ towards the mirror, and gently 3ush 1our right knee +ack4 Try to get your both (nees in one line from the side, to open your pelvis. Same principle li(e in triangle posture. @pper body lean bac( a couple of inches. Stretch 1our s3ine u3 to the ceiling" and suck 1our stomach in4 Two hips in one line, two shoulders in one line. Bring your right hand up to the center of your chest. /f you can balance there, bring your left hand up, palms together Anamas(arB. /f your foot slips at all, continue to hold the foot with your left hand. Left leg locke$" thigh contracted. Spine straight, stomach in. Focus one point, eyes open, breathing normal. Stay there. *hange. 7eft leg. $$$$$$$$$$$$$$$$$$$$

*ree $ose

Bikram's Beginning Yoga Class Dialogue

2002 Bikram Choudhury / Yoga College of India

/06 TOE STAN POSE Pa$angustasana Feet together. Focus one point on the floor, four feet in front of you. Don-t move your eyes, don-t blin( your eyes. Bring your right foot up onto the middle of your thigh, or wherever you feel comfortable. &ands " palms together in front of your chest. Bend your body down from the lower spine towards the floor. Touch your both hands, %, fingers, on the floor. Slowly bend the (nee, bring your hips down, and sit down on your heel. Bring your hands to both sides on the floor. Stretch your spine up to the ceiling, hips up, balancing on your fingertips. Both (nees should be in one line, parallel to the floor. )eep focusing one point on the floor, four feet in front of you. Slowly bring your left hand up in front of your chest. /f you can still balance there, without moving, then bring your right hand up, palms together Anamas(arB. Stretch your spine up to the ceiling, li(e natural human traction. Suc( your stomach in. Balance there. *hange. *ome up e2actly the opposite the way you went down. $$$$$$$$$$$$$$$$$$$$ 5a$$itional $ialogue, once in the toe stand8: Thin( /-m pulling your hair towards the ceiling. This is a traction pose, good for your posture. Half inch gap between the hips and the heel. /f you sit on your heel, you fall to the right or the left, li(e a flat tire. 6o collapsing, constant stretching. 8note: Beginners should be very careful with their (nees. They should bend forward and put their hands on the floor in front of them, %ithout +en$ing their knee, at first. After becoming proficient enough in the posture, they can bend the (nee as they go down9.
*oe Stand $ose Bikram's Beginning Yoga Class Dialogue 2002 Bikram Choudhury / Yoga College of India

/0; EA BO - POSE Sa*asana Turn around and lie down on your bac(. <ela2 completely. &eels together, let your feet fall open. Arms on the towel, palms facing up. &ead straight, eyes always open, and breathing always normal. Don-t move. $$$$$$$$$$$$$$$$$$$$ ,NST)<!T,ONS Aduring SavasanaB That was the warming up e2ercise, now the class begins. 3very e2ercise " physical activity in the world you do, you burn energy, li(e driving a car burns gas. The tan( is empty, you need to fill it up again. &atha .oga class is a gas station, it is the only place in the world where you gain energy, instead of losing it. racticing .oga Asanas is the only natural physical activity in the world, because it is scientific. :ith the help of science, we can e2plain nature.

Dead Body $ose

Bikram's Beginning Yoga Class Dialogue

2002 Bikram Choudhury / Yoga College of India

/0> (,N )EMOA,N. POSE Pa*anamuktasana <ight leg lift up, hold the right leg e2actly + inches below the (nee, interloc(ed fingers, nice and tight grip. ull your right (nee down, all the way, towards your right shoulder, completely avoiding the rib cage. 'a(e sure the left leg is straight, so the calf muscle is touching the floor. /f the calf muscle is not touching, then fle2 the left foot. *hin down towards the chest, to get your nec( flat on the floor, no gap underneath. Bring your elbows close to the body. Shoulders rela2ed, touching the floor. ull down harder, and absolutely freeHe there. 3yes open, Breathing normal. FreeCe. Don-t move. .ou can-t even blin( your eyes. .ou have to pull a little e2tra hard. 'a(e sure the hip Goint hurts. 'a2imum pressure in the lower abdomen. *hange. Arms and legs on the floor. 7eft leg up ... 8repeat for other side9. ABDT& S/D3SB# /mmediately, +oth legs up. 5rab the elbows each other, over the legs, a couple of inches below the (nees Aif possible.B 6ice and tight grip, com3act. Feet together side$by$side, rela2ed position. *hin down. 6ec( flat on the floor. Shoulders rela2ed, 3yes open, and Breathing normal. FreeCe there. 3ventually, in the future, when you improve your s(eletal system Athe bone GointsB enough, then only, your total spine is going to be flat on the floor. *hange. 7egs down, Arms down. $$$$$$$$$$$$$$$$$$$$ 5a$$itional an$ 6n$ set $ialogue8: As a beginner, it is difficult to touch your (nee on the shoulder, which is very normal, so bring your (nee more outside towards the deltoid, and pull more, harder. <ight leg is massaging the ascending colon. 7eft leg is massaging the descending colon. Both legs A=rd partB is massaging the transverse colon.
,ind -emo.ing $ose Bikram's Beginning Yoga Class Dialogue 2002 Bikram Choudhury / Yoga College of India

/0? S,T-<P Toes and heels together. Fle2 your feet, (eep your heels on the floor. Arms over your head, cross your thumbs, arms and head together. /nhale breathing, quic(ly sit up. 32hale breathing, grab your big toes, double Ger(. Touch your forehead to the (nees, elbows to the floor. Turn around and lay on your stomach for the spine strengthening series. $$$$$$$$$$$$$$$$$$$$

Sit"up

Bikram's Beginning Yoga Class Dialogue

2002 Bikram Choudhury / Yoga College of India

/0= !OB)A POSE BhuJangasana 7ie down on your stomach. *hin out, nec( flat on the floor. 5et your hands under the shoulders, very close to your chest. Make sure throughout the osture, five fingers together, so your hands$palms are flat on the floor4 Fingertips in line with the tops of the shoulders, baby fingers in line with the deltoids. 5lue it down. Distribute the body weight, all over the hands$palms, equally, the same. Please $on't mo*e 1our han$s4 Start to finish, (eep your feet and heels together, and feet flat on the floor. .ou have only one leg, li(e a *obra. Don-t open it. 3lbows touching the body, drop your shoulders down. 7oo( up towards the ceiling. /nhale breathing, come up please. 7ift your upper body up, using your %,,I bac( strength. *ome up half way only, until only your belly button is touching the floor. The rest of your upper body is in the air. At the same time, from the side, your elbows should be 474, 0,L degree angle, li(e a rectangle. Stretch your elbows down towards the hips, arms and elbows al%a1s touching the body, to bring your shoulders down, trapeCius muscles visible in the front mirror. 6ow chest up more, everybody go up, come up a couple of inches. .our bac( is supposed to hurt. Shoulders down, chest up, loo( up, come up, go up, more up, come up a little more. &old it there, freeCe. And gently come down. 7eft ear on the towel, arms by your side, and rela2. $$$$$$$$$$$$$$$$$$$$ 56n$ set8: &ands$palms flat on the floor, sKuare underneath the shoulders. 6ot to high, not too low, not to far in, not too far out, not turned in, not turned out. )eep your palms flat.

Co/ra $ose

Bikram's Beginning Yoga Class Dialogue

2002 Bikram Choudhury / Yoga College of India

/0D LO!<ST POSE Sala+hasana 7ay on your stomach. Arms straight position, get your arms underneath your body. &ands " palms facing the floor. 3lbows com3letel1 underneath your stomach, invisible. 3lbows are supposed to hurt. Fingers completely apart. 5rab the floor with your fingertips. Two little baby fingers touching side by side. !hin on the floor4 7eft leg rela2ed. <ight leg solid, concrete, one piece, 3ointe$ toes4 /nhale breathing. Slowly, gently, right leg lift up from the floor, minimum 1>- degrees, half of 0,4. 5o up, much more higher everybody. 'a(e sure your bac( hurts, elbows hurt. 7eg up more, lift up more, a couple of inches. 7oc( the (nee, pointed toes, more up. And change. Slo%l1, right leg down, and left leg up... 8repeat for left leg9. 8BDT& 735S9# Turn your head in, mouth on the floor. <eadGust your hands " palms. 3lbows closer together underneath the body. Dpen your fingers, grab the floor with your fingertips. Full lungs, ta(e a deep breath, and :ithout bending the (nees, +oth legs up. *ome up please. 3verybody go up, come up, everybody come up. 7oc( the (nees, feet together. Struggle a little harder, don-t give up. *ome up. Ta(e a deep breath, come up more. And slowly, both legs down. <ela2 please. Arms by your side, turn your head to the side. $$$$$$$$$$$$$$$$$$$$

)o(ust $ose

Bikram's Beginning Yoga Class Dialogue

2002 Bikram Choudhury / Yoga College of India

LO!<ST POSE 56n$ Set8: .ou can count u3 to %, AsecondsB, with corrections in between. 5a$$itional $ialogue8: &ands more closer each other $$ two little pin(ies should be touching each other, side by side, completely underneath the body, invisible. 3lbows are supposed to hurt. Do not lift or turn your head throughout the posture. 5single legs8: )eep the legs e2actl1 behind your head, in the mirror. 'a(e sure your hip doesn-t twist out of the line. 5+oth legs8: @se your hands strength against the floor, to get your legs up more. .our shoulders should be touching the floor.

As a beginner, if you cannot lift your both legs up yet, separate your legs and then lift them up. Then bring them together. But don-t compromise the (nees loc(ed.

)o(ust $ose

Bikram's Beginning Yoga Class Dialogue

2002 Bikram Choudhury / Yoga College of India

/0F &<LL LO!<ST POSE Poorna-Sala+hasana Arms out to the side li(e airplane wings. alms down and fingers together. *hin on the floor. 7egs and feet together. &ip and leg muscles tight, solid, concrete, one piece. )nees loc(ed, pointed toes. 'a(e sure you only have one leg. 7oo( up to the ceiling, ta(e a deep breath. Arms, body, head, legs, e*er1thing lift up. M1M ta(ing off. 5o up, everybody loo( up, chest up, arms up, arms bac(. Fingertips should be same level as the head. Dnly your hip bones should be touching the floor, rest of the body in the air. *hest up, chest up, chest up, loo( up, body up, chest up, come up, more up, go up. 32hale breathing, come up one more time. Slowly come down. <ela2. Arms on the towel. Turn your head sideways. *ompletely <ela2. $$$$$$$$$$$$$$$$$$$$ 5s3ecial note8: .ou should reach the highest point at the en$.

#ull )o(ust $ose

Bikram's Beginning Yoga Class Dialogue

2002 Bikram Choudhury / Yoga College of India

/0G BO( POSE hanurasana *hin on the floor. &old your feet from the outside, e2actly + inches below the toes. Five fingers together $$ 'a(e sure thumbs touching with the inde2 fingers. lease don-t lose the grip. Si2 inches apart between the (nees and the toes. :rists straight, pointed toes. Arms and legs should loo( li(e + wheels in one base. Ta(e a deep breath, and gently both legs (ic( up towards the ceiling. 7oo( up and (ic( up. )ic( your legs bac(. *ontinuously (eep (ic(ing, don-t stop (ic(ing. <oll forward, until your toes are in the center from the side. )ic( bac( more, harder. &ead up more. )ic( your legs behind you. :rists straight more. )eep your (nees in, pointed toes. )ic( bac( more. )ic( harder. Slowly lower down, and you <ela2. *omplete <ela2. $$$$$$$$$$$$$$$$$$$$ 56n$ Set" a$$itional $ialogue" corrections8: :rists and elbows straight. Arms and legs $$ + wheels in one base. )eep your (nees in, toes out ApointedB, to (eep your heels, toes, (nees, hands, everything ? inches apart. K,I air hold in the lungs. +,I going out through the nose, without a sound. %%,I strength you-ve got to use, to create =?,L degree angle bac(ward bending Aagainst the gravitationB.

Bo! $ose

Bikram's Beginning Yoga Class Dialogue

2002 Bikram Choudhury / Yoga College of India

/67 &,CE &,)M POSE Su3ta-AaJrasana *ome to the top of the towel. Sit down Fapanese style, (nees together. Separate your feet and sit down between the heels, hips touching the floor. Heels touching the hi3s4 'a(e sure heels are touching the hips the whole time. As a beginner, or if your (nees or feet hurt, you can open your (nees# ut your hands$palms on your toes, thumbs inside, fingers outside. Touch your right elbow on the floor, then the left, one by one. Touch your head on the floor, then the bac( of your head. .our shoulders should touch the floor. :hole upper body rela2ed on the floor. Bring your arms over over the head. 5rab the elbows each other, over the head. ull your elbows down towards the floor. *hin down towards the chest, nec( flat on the floor. 7ift your chest and stomach up towards the ceiling, create a perfect human bridge. 3ventually, or in the future, bring your (nees together, touching each other. But make sure (nees never come off the floor. 3yes open, breathing normal. ut your hands on your feet, with the help of your elbows, carefully come up. Turn around and rela2 on your bac(. $$$$$$$$$$$$$$$$$$$$ 5a$$itional $ialogue" corrections8: Be careful of the (nees. .ou can mess with the 5ods, but you don-t with your (nees. Dpen your (nees as wide as you need to, as a beginner, or if you have bad (nees. 5after# 47ift your chest up...8: The more higher it goes up, you get more benefit, medically.

#i0ed #irm $ose

Bikram's Beginning Yoga Class Dialogue

2002 Bikram Choudhury / Yoga College of India

/60 HAL& TO)TO,SE POSE Ar$ha-'urmasana *ome to the middle of the towel. Sit down Fapanese style, (neel down position. Feet flat on the floor, no gap underneath the an(les. Arms over the head sideways, hands$palms together, onl1 cross your thumbs. Stretch your arms towards the ceiling. 3lbows loc(ed, arms touching the ears, chin up. )eep you hips touching the heels, throughout the posture. Stomach in, e2hale breathing, and go down, arms and head together. Touch your forehead on the floor. 7ittle fingers touching the floor, the rest of your arms in the air, elbows loc(ed. Stretch your arms more forward. 'a(e sure your shoulders hurt, scapula coming out of the body, chin a%a1 from your chest. Stretch forward more, chin forward, heels touching the hips. 3yes open, breathing always normal. /nhale breathing, and gently come up. Arms and head together. Arms down side, turn around, lie down on your bac(, and rela2. $$$$$$$$$$$$$$$$$$$$ 56n$ Set8: )neel down position, (nees and feet together. &ands " palms together, cross your thumbs. Stretch your arms. 32hale breathing, and you go down. &ips touching the heels. Body on the legs. Forehead on the floor. *hin away from your chest. in(ies touching the floor. 3lbows loc(ed. 3yes open, breathing normal. Forward more. Stretch more. Stretch, stretch, stretch, stretch. /nhale breathing, come up, arms and head together. Arms down side. Turn around and rela2 on your bac(.
Half *ortoise $ose Bikram's Beginning Yoga Class Dialogue 2002 Bikram Choudhury / Yoga College of India

HAL& TO)TO,SE POSE 5a$$itional $ialogue" corrections8: Scapula, deltoid, lattisismus dorsi, trapeCius muscles, e*er1thing stretching forward, li(e balancing stic( posture. This posture give you more rela2ation in =, seconds than K hours of sleep. &igh speed blood goes to the brain cells, activates the brain. .ou re$energiCe, revitaliCe, reorganiCe unused and overused brain cells. 0=I of the brain cells are sleeping in the cold storage, li(e the dead meat. .ou never used it, you never even (new you have it. And MI you (eep using it again, and again, and again! They-re abused. .ou activate, recharge each and every one, and they start functioning, wor(ing properly. .ou don-t need sleep anymore. .oga class is a gas station, it gives you energy. 3nergy-s consisted by rela2ation and nutrition.

Half *ortoise $ose

Bikram's Beginning Yoga Class Dialogue

2002 Bikram Choudhury / Yoga College of India

/66 !AMEL Pose <strasana 7isten very carefully, word by word. 3verybody should do it together, not before and not after. *ome to the top of the towel. Stand up on your (nees. Si2 inches apart, inside the legs, between the (nees and the feet. 5et your hands on your hips, fingers towards the floor, thumbs outside. Ta(e a deep breath and 3ush your hips forward towards the mirror. Drop your head bac(, as far as it goes. 5o bac( half way, and stop in the middle. &irst, only right hand down, grab the right heel, thumb outside, fingers inside. Then left hand down, grab the left heel, thumb outside, fingers inside. Full grip with your hands " palms. PLEASE $on't lose the gri34 Ta(e a deep breath, eyes open, e2hale breathing, and stomach, legs, hips, e*er1thing 3ush for%ar$" as far as possible. !ontinuousl1 (eep pushing. 3verybody 3ush, push more, everybody push har$er. 'a(e sure your bac( hurts. / want =?, degree angle bac(ward bending for gravitation. ut your hands on your hips, *hest up, spine straight, push more forward. /nhale breathing and come up. Stop in the middle. Turn around, lie down, and rela2 in savasana. $$$$$$$$$$$$$$$$$$$$ 56n$ Set" a$$itional $ialogue8: K inches between the (nees, still onl1 ? inches between the feet. (nees should be a couple of inches wider, +nd set. First <ight hand, then 7eft hand down, grab the heels one by one. &ands " palms grip tight, $on't lose the gri34 ush more forward. 32hale and push, push, push, push. From coccy2 to the nec(, Goints of each and every vertebrae and cartilage of the spine bac(ward bending li(e a pearl nec(lace.
Camel $ose Bikram's Beginning Yoga Class Dialogue 2002 Bikram Choudhury / Yoga College of India

/6; )ABB,T POSE Sasangasana *ome to the middle of the towel, sit down Fapanese style, (nees and feet together. ut the towel on your feet, grab the heels over the towel, thumbs outside, fingers inside. 6ice, tight grip. PLEASE ON'T LOSE THE .),P4 Pull your heels as hard as possible. Tuc( your chin to your chest, loo( at your stomach. 32hale breathing, slowly go down front side, touch your e2actl1 forehead on the (nees. Automatically, the top of your head touching the floor. 32hale breathing, eyes open, and lift your hips up, all the %a1, as high as possible. <oll forward li(e a wheel until your arms " elbows are straight. /f there-s a gap between your (nees and forehead, wal( your (nees one by one, until your (nees touching the forehead. 'a(e sure total spine is stretching top to bottom. 6ec( might hurt a little bit. Throat cho(ed, eyes open, breathing normal. ull harder, hips up more. *ome up, turn around, rela2 on your bac(. $$$$$$$$$$$$$$$$$$$$

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Bikram's Beginning Yoga Class Dialogue

2002 Bikram Choudhury / Yoga College of India

)ABB,T POSE 5a$$itional $ialogue for 6n$ Set8: 'outh closed, tongue inside. Don-t move your head, don-t turn your head. As a beginner, only you stretch your nec( and upper spine. ;ery difficult to stretch your lower and middle spine. By practice, you have to learn how to stretch your total spine, distributed equally, the same, the Goints of each and every vertebrae and cartilage, from coccy2 to the nec(, opening li(e a earl nec(lace. *ontinuously (eep pulling your heels, lift your hips up more. 7ift your shoulders up towards the ceiling, very little weight on the top of the head. 32hale breathing, suc( your stomach in, lower spine supposed to stretch more. &ips up, hips up, hips up. $$$$$$$$$$$$$$$$$$$$$ 5a$$itional $ialogue8: There should be no gap between the (nees and the forehead. Heels together, feet flat on the floor, no ga3 un$er the ankle4 *ontinuously (eep pulling your heels. Pulling is the o+Ject of stretching4 The harder you pull, you can stretch more, create opposite force, according to 6ewton-s Third 7aw. .ou should feel your spine stretching from coccy2 to the nec(. 32hale breathing, suc( your stomach in, $e3ression of the a+$ominal %all4 *occy2 to the nec(, Goints of each and every vertebrae and cartilage of the spine should be o3ening" stretching" e23an$ing" e2tension4

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Bikram's Beginning Yoga Class Dialogue

2002 Bikram Choudhury / Yoga College of India

/6> HEA to 'NEE %ith ST)ET!H,N. POSE @anushirasana %ith Paschimotthanasana Turn around, and sit facing the mirror. )ight leg out corner wise, bend your left leg. ut your left foot, so your heel should touch the costume. *reate pressure with the left foot sole, against the right leg biceps of the thigh muscle. .our two legs should be 0,- angle, li(e 474. Arms over the head, turn to the <ight. 5rab your right foot, two inches below the toes, ten fingers interloc(ed position. Pull your toes as hard as possible. &le2 your foot, so your heel comes off the floor, in the air. Fust li(e the <abbit ose, touch your chin to your chest, loo( at your stomach. Touch your e2actl1 forehead on the (nee. &orehea$ shoul$ touch the knee4 /f you can-t touch your forehead, bend the (nee up a little bit. -ou'*e got to touch 1our forehea$4 Bring your elbows down, ne2t to your calves. Suc( your stomach in. ush your (nee down, forehead touching position. 7eft elbow down more. 7eft shoulder down more. <oll inside to the left. 7eft (nee should stay touching the floor. <oll in, roll in, roll in. 5et your head close with your stomach. ush your (nee down. *hange. 7eft side. E 8See below for left side dialogue9 $$$$$$$$$$$$$$$$$$$$ Paschimotthanasana" Stretching Posture4 Both legs forward. 7ie down on your bac(. Sit up please, immediately. 5rab the big toes from the top, with your inde2 and middle fingers. ull your toes as hard as possible. Feet together. 7oo( in the mirror, get your head up, please. :al( your hips bac(, <ight N 7eft, <ight N 7eft, <ight N 7eft, %,$%> times, until your +oth (nees loc(. No kneesB &le2 your feet. Heels should come off the floor, in the air. Then, only, you can bend your elbows down. 7oo( forward, your head up, chin up. /nhale breathing, stretch your body forward, from the lower spine. ull your toes bac(. .our goal to touch the head to the feet. *ome up, turn around. <ela2 on your bac(. *omplete rela2, please.
Head"to"'nee and Stret(hing $ose Bikram's Beginning Yoga Class Dialogue 2002 Bikram Choudhury / Yoga College of India

HEA -to-'NEE an$ ST)ET!H,N. POSE 5left si$e - Hea$ to 'nee Pose8: Stretch your left leg out cornerwise, bend your right leg. &eel touching the costume. 5rab the toes. ull your toes. E2actl1 forehea$ on the knee4 'a(e sure throat cho(ed. 32hale breathing, suc( your stomach in. Bend your elbows down. ush your (nee down with your forehead. <oll inside to the right. <oll in. *reate ma2imum pressure to the abdomen and throat. This is not a stretching pose, it is a compression posture. *ompression of the pancreas, e2tension of the (idneys. This is, again, a marriage between the pancreas and (idneys, thyroid and pituitary glands. *hange again. $$$$$$$$$$$$$$$$$$$$ 56n$ Set - Stretching Pose8: Bring both legs out in front of you. Ouic(ly lay on your bac(, bring your arms over your head. Sit up immediately, and grab your big toes. Don-t lose the grip. ull your toes hard. :al( your hips bac(, at least %,$%> times. 7oc( your (nees *reate cramp on tops of the thighs. &eels off the floor, in the air. Bac(s of the (nees on the floor. No room for air or light +et%een the legs an$ the floor4 *hin up, loo( in the mirror. Bend your elbows and pull harder. Stretch your head forward towards the feet. *hest down on the legs, spine straight. Suc( your stomach in, e2hale, and (eep pulling. *ontinuously (eep pulling, without interruption, without intermission. 32hale and pull. Touch your forehead to the toes. *hange. *ome up, turn around, and rela2 on your bac(.

Head"to"'nee and Stret(hing $ose

Bikram's Beginning Yoga Class Dialogue

2002 Bikram Choudhury / Yoga College of India

/6? SP,NE T(,ST,N. POSE Ar$ha-Mats1en$rasana Turn around and sit facing the left side of the room. Bend your left (nee on the floor, left (nee facing the left side mirror. ut your right foot e2actl1, over the left (nee corner. &$3$3$7, your heel should touch the (nee. Foot flat on the floor. Both hips should touch the floor comfortably, to (eep your spine perfectly straight perpendicular, 0,L angle. &ip touching the left heel. oint your left toes. Bring your left arm o*er the right (nee, elbow e2actl1 against the (nee. ush bac(, with the help of your left elbow. Turn your wrist, and grab the left (nee with your left hand. 6ow, loo( down. 'a(e sure your (nee, hand, and the heel, all = things are touching each other, at the same spot, on the floor. )eep the (nee on the floor. Stretch your spine up towards the ceiling. <ight arm on your bac(, palms facing out. Try to grab the thigh behind you with your right hand fingertips. P 8Afor beginnersB# ut your right hand on the floor behind you, fingers facing out, and push against the floor, to get your spine straight.9

*hest up, spine up, rib cage open. 7oo( bac( behind you, look over the right shoulder, way, way, way bac(, chin o*er the shoulder. Twist your body right side, all the %a14 Total spine is supposed to twist, top to bottom. *occy2 to the nec(, Goints of each and every vertebrae and cartilage supposed to twist li(e a earl 6ec(lace. Twist, and twist, and twist, the last chance $$ twist. *hange. Dther side. $$$$$$$$$$$$$$$$$$$$

Spine"*!isting $ose

Bikram's Beginning Yoga Class Dialogue

2002 Bikram Choudhury / Yoga College of India

SP,NE T(,ST,N. POSE 5left si$e8: Bend the right (nee on the floor. Left foot o*er the right (nee corner. )ight arm up and over the (nee, push the (nee bac(, grab the (nee in front. /nhale and stretch your spine up, loo( over the left shoulder, chin over the shoulder. 32hale, turn and twist. 'a(e sure your nec( is twisting bac(. Stretch up and twist. Twist, and twist, and twist, and twist, (eep twisting. Foints of each and every vertebrae and cartilage stac(ed one on top of the other, stretching up and twisting li(e a earl 6ec(lace. <ela2 on your bac(.

Spine"*!isting $ose

Bikram's Beginning Yoga Class Dialogue

2002 Bikram Choudhury / Yoga College of India

/6= BLO(,N. in &,)M POSE 'a3al+hati in AaJrasana Sit down Fapanese style facing the front mirror. :e started with the ranayama Breathing 32ercise, good for the lungs. :e end with another Breathing 32ercise, Blowing in Firm ose, good for your digestive system internal organs, and abdominal muscles. Blow out by your lips very strong, 3ull your stomach in and out. 6o inhale, only e2hale. /nhale happens automatically. Follow me everybody. &ands on the (nees, arms straight, loc( your elbows. Throughout the entire pose, spine is straight, shoulders rela2ed. Abdominal wall is perfectly rela2ed. /f you feel diCCy or cramps in the stomach, you-re doing good. Swallow a couple of times. Begin please. 8?, times9. <epeat. 8+nd Set faster pace9. <ela2 please. 3veryone have a good dayJ

Blo!ing in #irm $ose

Bikram's Beginning Yoga Class Dialogue

2002 Bikram Choudhury / Yoga College of India