Key Focus

• 3rd, 4th, and 5th Limbs of Yoga

• Hatha Yoga Shastras (Sacred Texts)

• Mudras

• Bandhas

• Seated Postures

• Introduction to Backbending Postures

Sections

• 3.1 | Siva Samhita

• 3.2 | Hatha Yoga Pradipika

• 3.3 | Mudras

• 3.4 | Bandhas

• 3.5 | Seated Asana

• 3.6 | Backbending Asana

• 3.7 | Closing Asana

• 3.8 | Exam #3

Module 3 Overview

Required Materials

• The Siva Samhita - any copy

• The Hatha Yoga Pradipika - any copy

Suggested Materials

• All Materials from Previous Modules

Independent Study Opportunities (w/ instructor permission)

Module 3.1 | Siva Samhita

Points of Focus

• Understanding Hatha Yoga Traditions

• Mudras

• One vs. Many (Purusha)

• Fear and Perseverance

Module 3.2 | Hatha Yoga Pradipika

Points of Focus

• Traditional Asana in Hatha Yoga

• Hatha Yoga -or- Ashtanga Yoga

Module 3.3 | Mudras

Points of Focus

• Mudras Mentioned in the Yoga Shastras

Module 3.4 | Bandhas

Points of Focus

• Bandhas as “muscle locks”

• Utilization of Bandhas throughout the Primary Series

• Bandhas related to Breathing

Module 3.5 | Seated Asana

Points of Focus

• Basic Seated Asana and Re-establishing Balance in Dandasana

• Primary Series Asana in sets (4 hours each set):

  • Dandasana-Janu Sirsasana C

  • Marichyasana A-D

  • Navasana & Core Strength Building

  • Bhujapidasana-Kukkutasana

  • Baddha Konasana-Setu Bandhasana

  • Dynamic Transitions (jump back, jump through)

Module 3.6 | Intro to Backbending Asana

Points of Focus

• Urdhva Mukha Svanasana (Upward Facing Dog)

• Urdhva Dhanurasana (Upward Bow Pose)

• Anatomical dynamics of healthy backbends

• Apanic and Pranic Curves of the Spine

• Using the Wall and/or Folding Chairs with Backbends

Module 3.7 | Closing Asana

Points of Focus

• Sarvangasana (shoulderstand)

• Sirsasana (headstand)

• Ashtanga Closing Sequence

Module 3.8 | Exam #3

Exam Topics

• Siva Samhita

• Hatha Yoga Pradipika

• Mudras and Bandhas

• Primary Series (seated asana) of Ashtanga Yoga