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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-Dialogue Clinics, you will only be required to deliver the first set / first side of the dialogue for each Posture, up to the first dotted line. For Postures with more than one Part; or two Postures together you will need to successfully deliver the first set / first side of each Part / Posture: Half Moon Pose with Hands-to-Feet Pose -- 1st set, right side Half Moon, 1st set backward bending, and 1st set Hands to Feet Pose. Awkward Pose -- 1st set of all three Parts. Head to Knee and Stretching Pose -- 1st set, right side Head to Knee, and 1st set Stretching Pose. Wind Removing Pose -- 1st set, right leg, and 1st set both legs. Locust Pose -- 1st set, right leg, and 1st set both legs.

BIKRAM'S YOGA COLLEGE OF INDIA
Bikram Choudhury President September 2002 Dear Bikram Certified Teachers and Teacher Trainees, Bikram's Yoga College of India Headquarters, 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 Bikram Yoga Teacher Training Programs from 1994-2002. The differences and changes are mostly in cleaning it up to make it more accurate to my dialogue, easier to deliver, fixing some of the inconsistencies, and making it complete. I have added, on some of the postures, dialogue for the left side, 2nd 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 Bikram's Yoga Series to most beginning level students. I 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 Bikram Yoga. Everything in here I use in my dialogue. You must be careful to not add any wrong information or dialogue, incorrect sequence of the dialogue, or overly creative ways of "interpreting" or "translating" the dialogue. The reason for this you've heard many times in your teacher training, as well as times you have come back to me to learn more, re-charge yourself, and get your annual tune-ups. I always look forward to our get-togethers, teacher reunions, retreats and your visits here at Bikram's Yoga College of India, Headquarters. My 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 Bikram Yoga. Sincerely, Bikram Choudhury

#1 STANDING DEEP BREATHING Pranayama Series Good morning everyone. First is the breathing exercise, Pranayama Breathing, deep breathing. Good for your lungs and respiratory system. Please listen carefully. Inhale by the nose and exhale by the mouth. Inhale and exhale 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. Nose and mouth are only passageway. Toes on the line, please. Feet together nicely, toes and heels touching each other. All ten fingers interlocked nicely under the chin, full grip. Always your hands touching the chin like glue. Nice and relaxed shoulders. Swallow a couple of times. Look in the mirror. Concentrate. Meditate. Inhale, head down, arms up, start please... [simulate the inhale sound] Full lungs. Exhale, head up. [simulate the exhale sound a couple of seconds] Push your head back. Way, way, way back. Bring your elbows forward, elbows touching each other, away from your chest. Eyes open. Inhale, head down. Look in the mirror. Elbows up to the ceiling as far as possible. Chest up, spine straight, stomach in, full lungs. Exhale, head up. Very slowly. Push your hands on the chin. Eyes open. Look all the way back, until you see the wall [or windows] behind you. Elbows together, touching each other. Wait for me, please.

Standing Deep Breathing

Bikram's Beginning Yoga Class Dialogue

© 2002 Bikram Choudhury / Yoga College of India

STANDING DEEP BREATHING

Inhale, head down. 1--2--3--4--5--6, hold it. Exhale, head up. Slowly push your head back. 1--2--3--4--5--6, hold it. Inhale, head down. Very slowly. Use your throat. Suck your stomach in, rib cage visible in the mirror. Look in the mirror, head down, elbows up, full lungs. Exhale, head up. Slowly push your head back. Now, hips a little bit forward. Hips muscles contraction, tightening up. Eyes open, elbows together, please don't close your eyes. Wait for me. Inhale, head down. Each time, especially towards the end, try to inhale a little bit more than the last time, more, and more, and more, and more. Exhale, head up. Slowly push your head back, until your neck hurts a little bit. Grip tight, ten fingers (including the thumbs) interlocked position. Inhale, head down. Look in the mirror. Stomach in, depression of the abdominal wall. Full lungs. Exhale, head up. Slowly push your head back. 1--2--3--4--5--6, eyes open. Inhale, head down. Don't close your eyes, you might feel dizzy. Stomach in, open your rib cage, open your lungs. Full lungs. Exhale, head up. Take your time. The slower you do is better. Elbows 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

STANDING DEEP BREATHING Again inhale, head down. Use your throat when you're inhaling.

Ten fingers grip tight. elbows touching each other. -------------------Second Set. cross your thumbs. please. Look back. until you feel dizzy. Standing Deep Breathing Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India STANDING DEEP BREATHING [additional dialogue also for correction. everybody together. spine straight. Exhale. please. Slowly push your head back. chest up. Full lungs. Way. The more you exhale. Stomach in. way. hips muscles tight. as needed] [additional dialogue for the Inhales]: . Arms and head movement synchronizing. head up. Elbows forward. head up. Again. And that's enough. Inhale. look back. tightening up. all the way out:. way back. the more fresh oxygen you inhale next time. Push your head back. Full lungs. look back. open your lungs. Ready. Stomach. Exhale all the air out. Exhale.All the way up. stomach. Inhale. look in the mirror. stomach. Grip tight. should be exactly together in six seconds. Start. Feet together nicely. Arms down side. including your thumbs. head up. shoulders relaxed. Both sets should be 10 times inhale and exhale]. Exhale. Elbows touching each other. head down. hands touching the chin. Push your head back. until you feel dizzy. away from your chest. hold it. Exhale. Swallow a couple of times. Hips forward. inhale. Stand still there. [Continue 2nd set. contraction of the abdominal muscles. Suck it in. elbows together. head down. Slowly push your head back. 10 fingers interlocked. head up. open your rib cage. depression of abdominal wall.. don't move.

Deltoids forward. [for last one: Use your extra strength. improving the elasticity of the lungs.Inhale. Keep your weight on the heels. head up. towards the mirror. Very slowly. Don't let the knuckles go away from the chin. elbows up as high as possible. until you feel dizzy]. The more you suck your stomach in. Open up your chest and rib cage. Chest up. all the way up. Only the arms and head move. only the arms and head move. spine perfectly straight. to help the students keep the pacing]. one piece. you hold more air in the lungs. until your shoulders hurt. Full lungs. not so quick. Standing Deep Breathing Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India #2 HALF MOON POSE with HANDS to FEET POSE Ardha-Chandrasana with Pada-Hastasana Everybody together. Weight in the heels. . Elbows up. [additional dialogue for the Exhales]: Exhale. a very strong one. Stomach in. all the way up. you've got to inhale more. expanding your lungs to their maximum expansion capacity. Hips muscles solid. palms together. Spine perfectly straight. with scapula. The more your lungs opening. The slower you go. Slowly push your head back. Each time. shoulder blades. No backward bending. Don't let your chest collapse. with corrections / dialogue in between the counts. concrete. all the way up. you use more of your lungs. Hips a little bit forward. No hunchback. Take six seconds to bring your head down. you do better. Feet together at the line. both sides of the chest. Arms over your head sideways. [Occasionally count the six seconds. ribs sticking out. Grip tight. You use your lungs more. don't let your chest collapse. Shoulders completely relaxed. heels and toes touching each other. stretching the intercostal muscles of the ribs. head down.

Bending / Hands to Feet Pose) Backward bending. all over. Arms and head back. Take a deep breath. Touch the ceiling. to keep your both hips in one line. maximum body weight on the heels. Chin up. arms always touching with the ears. Upper body leaning back a couple of inches. don't even blink your eyes. hold the breathing. everybody together. opening up your hips and pelvis. try to touch the wall behind you. Stretch up out of the waist one more time. Push your hips forward. Throughout the posture. and push. from the bones to the skin. Right shoulder forward.-- Half Moon with Hands-to-Feet Pose Bikram's Beginning Yoga Class Dialogue India © 2002 Bikram Choudhury / Yoga College of HALF MOON POSE With HANDS to FEET POSE (Backward. all the way up to the fingertips. beyond your flexibility. Inhale breathing. You should feel stretching down both sides of the body. Keep a nice tight grip. fingertips to the toes. Left side. No gap between biceps / arms and ears. don't lose the grip. . little bit toward the mirror. Stretch up to the ceiling. Concentrate one point in the mirror. Inhale breathing. release the index fingers. full lungs. right and left. drop your head back as far as it goes. Your back is going to hurt like hell. Continuously push your hips to the left. without bending your elbows or your knees. inside-out. Look at the floor behind you. upper body back more. Arms back immediately. You are trying to create tremendous stretching feeling in the left side of your body. Hands-palms touching each other like glue. opening up your chest and rib cage. throughout the entire posture. opening your chest like a flower petal blooming. slowly bend your body to the right. When you can't stretch any more. –[Repeat for left side]. right and left several times. Elbows locked. come up and stop in the middle. full lungs.Interlock the fingers. Hips more forward. In other words. Come down and push. please stop in the middle. and push. thumbs crossed. right and left. weight in the heels. You're trying to touch the ceiling. don't be scared. Bend your spine backwards from coccyx to the neck. Push your left hip forward. up to the wrists. Absolutely straight line.

inside-out. put your hands on the floor in front of you. with your smiling. coccyx to the toes. flexible. Inhale. Elbows behind the legs on the calf muscles. Roll forward. Continuously keep pulling. push your knees back. Little baby fingers touching each other side by side. coccyx to the forehead. happy face. legs. come up. Way back. -------------------Half-Moon with Hands-to-Feet Pose Bikram's Beginning Yoga Class Dialogue India © 2002 Bikram Choudhury / Yoga College of HALF MOON POSE With HANDS to FEET POSE [2nd Set for Hands-to-Feet Pose]: Continuously keep pulling. all five fingers together.try to fall down backwards. Exhale breathing. Look back. so please be careful. and lock your knees. That means thumbs with the index fingers. This is a U-turn from back bend forward bending. from the lower spine towards the floor. [additional dialogue for Hands-to-Feet Pose]: Grab your heels from behind. and lock your knees. arms and head together. without interruption. lock your knees. Slowly push your knees back as hard as possible. Pull your heels. . middle back. easy. to make sure your lower back is totally relaxed. Push your upper body back. underneath the heels. creating a tremendous stretching feeling. Stretch your body down. Eyes open. without intermission. and lock your knees. all over.. stepping on all 5 fingers of each hand. touch your face. Hands to Feet Pose. underneath the heels. -------------------Next is Pada-Hastasana. no gap anywhere. your spine is not warmed up yet.Lower back. right and left. Go back. More back. Pull your heels as much as possible. lock your knees. Inhale breathing. Last chance. nice and loose. lock your knees. throughout the posture. Your goal is to touch the top of your head to your feet. chest on the knees. Please don't lose the grip. Fall back. Bend your knees. Grab your heels from behind. upper back. from bones to the skin. face on the legs below the knees. Move your hips several times right and left. hips. pain sensation. lock your knees. from coccyx to the toes. stomach. creating 360 degree angle stretching. Touch your stomach on the thighs. From the side you should look like a Japanese ham sandwich. Come up and stop in the middle. total spine backward bending. underneath your legs. Maximum body weight on the heels. everything push forward towards the mirror. Arms back. Pulling is the object of stretching. comfortable. Try to lock your knees.

Suck your stomach in. heels invisible behind the toes. you're trying to touch the mirror. . touching each other. until your hips touch the chair. Sit down. Six inches gap between toes and heels. Elbows locked. Keep your five fingers together. contraction. looks like a perfect "H". Stretch your arms forward towards the mirror. spine straight to begin with. hold it in.Half Moon with Hands-to-Feet Pose Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India #3 AWKWARD POSE Utkatasana Right foot step to the right. six inches apart. Don't change your feet throughout the entire posture. Arms up parallel to the floor. triceps muscles nice and tight. 100 percent body weight on the heels. Exhale breathing. feet flat position.

and hold it.Lift your chest up and bend your total spine. contraction of the abdominal muscles. you might lose the balance. Awkward Pose Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India AWKWARD POSE (2nd and 3rd Parts) 2nd Part: Concentrate and meditate Stand up on your toes maximum like a ballerina. Inhale breathing and come up. Fall back. On the top of the toes. compression of the abdominal wall. Keep your arms there. tightening up. Sit down. You're trying to fall down backwards. Open your knees. Tremendous concentration. bring your upper body back. and hands. Inhale breathing and come up. knees up toward the ceiling. chest. Lean back. spine straight position. Chin up. Imagine I am pulling your hair towards the ceiling. If you blink your eyes. chest up. keep your arms there. whole upper body. knees up. Come up higher on the toes. focus one point in the mirror. until your hips touch the chair. Stretch your spine. knees. upper body leaning back. Way back. Start to finish throughout the posture. up towards the ceiling like natural human traction. Sit down halfway. Chest up. spine straight position. keep 6 inches between your toes. heels. backward bending. Suck your stomach in. spine straight. Hips should not go down below the chair. head. Rib cage visible in the mirror. . you are sitting on the chair. Suck it in. you should feel your hips and head touching the wall.

no gap anywhere. Bring your knees together. Stop. all the way down. arms parallel to the legs. and relax. -------------------- Awkward Pose Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India AWKWARD POSE [2nd Set. spine straight. so from the side your body looks like a box. Take a deep breath. . You're trying to touch the mirror with your fingertips. spine perfectly straight. arms parallel to the legs.] Towards the end. hips and head touching the wall. [correction (for any of the three parts)] Shoulders.3rd Part: Come up a little bit on your toes. Hold it. Continuously stretch your spine towards the ceiling. triceps muscles contracted. leaning against the wall". slowly come up. last 6 inches — another 10 seconds. knees together. Bounce and bounce and bounce. elbows locked. thighs parallel to the floor. Feet together. all the way down. don't move. arms down side. Exhale breathing. all the way down. thighs parallel to the floor. [after: "Keep your knees together and forward toward the mirror. suck your stomach in. spine perfectly straight. as slow as possible. Leaning against the wall.] Bounce like a motorcycle ride to make sure you have control. Keep your knees together and forward toward the mirror. as slow as possible. arms stretching forward. 90 degree angle. at least 10 counts. spine straight. Sit down. half inch gap between the hips and heels. slow down like an elevator. relaxed. additional dialogue]: [after: "Sit down. 90 degree angle. You're leaning against the wall. so from the side your body looks like a box".

No gap anywhere between ankle and calf muscle. and twist like ropes. . everything in one line in the mirror. Cross your arms each other. Upper body leaning back. Bring your knees to the right. until your fingertips go below your nose. interlace your fingers. Stay down there. If you are unable to bring your palms together. Pull your elbows down towards the floor. as high as possible. little fingers towards the mirror. Suck your stomach in. upper body to the left. elbows and hands. to get your feet. Sit down more and twist like ropes. Don't mix them up. Twist your legs like ropes. Look at your arms and identify which is right. thumbs towards your face. Lift your right leg up and bring it over your left leg. Sit down. Bring your right arm under your left arm. hands-palms together. Fingertips should not go higher than your nose. knees. and put your right foot underneath your left calf muscle. Arms over your head sideways. which is left. Arch your upper body back. toes on the line. All five toes should be visible in the front mirror.Awkward Pose Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India #4 EAGLE POSE Garurasana Feet together nicely. 'Until your hips touch the chair. Bring your hands in front of your face.

between the knees. to get rid of any gap between the ankle and calf. Deltoids. upper body lean back more. sit down more. so you can twist better.] The higher you get your leg on the thigh. seven on each side. and put your right foot underneath your left calf muscle. Upper body back at the end. -------------------- Eagle Pose Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India EAGLE POSE [2nd Set. [after: "Twist your legs like ropes.If your foot is coming out. Change. hips. Pull your elbows down more. All five toes should be visible in the front mirror". Other side. Sit down more. You can create more room between your legs. wrists. You are opening the 14 largest joints in the human skeleton. as high as possible". If you're losing the balance.] Slide your foot down towards the ankle. . and ankles. Suck your stomach in. scapula. additional dialogue]: [after: "Lift your right leg up and bring it over your left leg. knees. elbows.

so from the side your Legs should look like a perfect Upside-down "L" like Linda. Left leg. Continuously kick your right Leg . no lower. until your Elbows are touching the CALF Muscle. Take a deep breath. Please don't lose the Grip. and still you can balance there comfortably. you can bend your ELBOWS down toward the floor.Heel forward towards the mirror. If the standing leg is bending. to make sure the Knee is absolutely locked to begin with. One Piece. Hold it. gently. right Leg lift up and stretch forward towards the mirror. then. NO KNEE!!! Inhale breathing: Slowly. Eventually. Wipe your Hands. Interlock your 10 Fingers and grab the right Foot in front of you. Concrete. the posture has not started yet. Unbroken. Look in the mirror. Try to get both Knees locked. only. If both Knees are locked. nice and tight grip. Shift your weight to your left Leg. 3 inches below the Toes. turn your Toes in.Eagle Pose Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India #5 STANDING HEAD to KNEE POSE Dandayamana-Janushirasana Feet together nicely at the line. so you can turn your right Foot in from the Ankle towards your Face. -------------------- . Kick your Heel out. with all 5 Toes turning in. Lamppost. No higher. Left knee LOCKED. From Start to Finish: Concentrate one point on your left Knee in the mirror. your Elbows should go down below the Calf Muscle. YOU DON'T HAVE THE KNEE! Your left Leg should be Solid. Change. until the Leg is exactly parallel to the floor.

Do the back bending one second. -------------------[for correction. Standing Leg . Inhale. Please don't lose the Grip. once elbows go down below the calf muscle]: Still. [for 2nd Set ]: [final position. turn the Toes in. with your smiling. until your Elbows touch the Calf Muscle. when bringing the elbows down]: Don't let the leg come down. if the standing knee is bending]: Push your Knee back.Standing Head-to-Knee Pose Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India STANDING HEAD to KNEE POSE (left leg) Pick up your left Foot. equally the same. Continuously keep Kicking without stopping. All the 5 Toes towards your Face. You should feel tremendous stretching underneath your legs. if you can balance there with both Knees locked. Think very deeply about your Standing Knee. Nothing loose. [for correction. NO KNEE! Distribute the weight all over the left foot. . don't blink your Eyes. slowly. happy Face. Kick the Heel out. gently. left Leg lift up and stretch forward. If both Knees are locked (No Knee). same position. You have to Learn how to FLEX your Foot. Don't change your Eyes. Don't bring it to the side. kick your left Heel forward towards the mirror. nothing hanging. Contract the Thigh Muscle. nice and tight. until your both Knees lock. Your right Knee is LOCKED. Deep breath. eventually beyond perpendicular. Right Knee locked. Change. then slowly start bending your Elbows down towards the floor. create cramp on top of the thigh. whole Kneecap lifts up. Elbows should go down below the Calf Muscle. Stomach in. Focus one point on your right Knee in the mirror. Lock the Knee. without intermission. your both Legs look like a perfect Upside-down "L" like Linda.Thigh Muscle should be contraction. keep kicking the heel forward. to stretch your Achilles Tendon just above the Heel.

psychologically. Standing Head-to-Knee Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India STANDING HEAD to KNEE POSE [other dialogue for 2nd Set]: Before you even start. and Bengal Tiger Strength. touch your Forehead to your Knee. or 99% correct. Will Power.slowly bring your Body down. physiologically. and you don't give up. medically. Use your English Bulldog determination. both of you get 100% benefit. That's the ultimate destination As long as your Standing Knee is locked. Mind over the Matter. If you do 1% correct. look at your Stomach. Touch your Chin to your Chest. biochemically. As long as you are trying the right way. Chest down. make up your mind not to give up. Standing Head-to-Knee Pose Bikram's Beginning Yoga Class Dialogue India © 2002 Bikram Choudhury / Yoga College of . you are getting 100% benefit. [when kicking the leg out]: Kick the mirror. Head down.

elbow touching your body. Kick back. Continuously keep kicking your right leg up as hard as possible.#6 STANDING BOW PULLING POSE Dandayamana-Dhanurasana Bring your right hand out. you can balance for ever. don't drop the money. kick your right leg back and up towards the ceiling. until your abdomen and chest are parallel to the floor. Left leg locked throughout the posture. Stretch your left fingertips towards the mirror. Hold from the inside. Bring your knees together to start. your two shoulders should be in one line. Body down and kick up one more time. Kick harder. Don't turn your hand. chin close to your shoulder. Shoulder blade. Inhale breathing. at the ankle. Kick back more. Bring your hand out to the right. -------------------Standing Bow Pulling Pose Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India #7 BALANCING STICK POSE Tuladandasana . try to touch the mirror. Bring your body down from the lower spine. don't lose the grip. Say "Mama give me money. Change. Your foot should be coming up over the top of your head in the mirror. palm facing up. Both feet should be in one line from the side. Simultaneously. palm facing up. scapula coming out of the body. Kicking and stretching should be equal and simultaneous. Left arm up in front of you. Stretch forward more. so your right shoulder is behind your left shoulder. trying to touch the mirror. In other words. try to touch the mirror. invisible in the front mirror. you're not kicking hard enough." You're holding the money in your hand. Charge your body forward towards the mirror. Concentrate one point on your left knee in the mirror. Other side. 50 / 50. The harder you kick. If you lose the balance. Try to touch your shoulder to your chin. five fingers together. Body down more. Nice and tight grip. Grab your right foot behind you. Come up.

to touch the mirror. [2nd set: Repeat more] Balancing Stick Pose Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India #8 STANDING SEPARATE LEG STRETCHING POSE Dandayamana Bibhaktapada Paschimotthanasana Feet together nicely. focus one point on your right foot in the mirror. If you're late. Palms together. arms. and stretch. Go and touch the mirror! Stretch and stretch and stretch and stretch. head. Chin forward. You have to make up your mind to use your 100% strength in half a second. Continuously stretch your body forward. stretch. Arms over the head sideways. From the side. Everything is parallel to the floor. a Big Step. to make sure your elbows are locked. No gap between your arms and head. try to touch the mirror.stretch! Inhale breathing come up. right leg step forward. Get your left leg up. Whole body is stretching in opposite directions. Every muscle contracted. knee locked. [not a broken umbrella!] Charge your body forward like you're trying. come down. shoulders are supposed to hurt. leg. Arms and head together: Come down until your whole body. leg up. Get you're leg up.This posture is only ten seconds. Scapula coming out of the body. release the index finger. arms and head together. leg up. thumbs crossed. leg up. . arms always touching with your ears. Arms over your head sideways. toes and heels together. like a natural human tug-of-war. you step forward. Interlock the fingers. leg up. it's over. pointed toes. Keep your arms over your head. leg up. leg up. Chin up. so the moment your hear my clap. Body back a couple of inches. Body down. come down. Chest down. Stretch your arms up to the ceiling like you're trying to touch the ceiling. Stretch forward more. your body looks like a "T" as in Tom. leg up. Feet together nicely at the line. Inhale breathing. pointed toes. throughout the Posture. stretch. Lock both knees. Left side.

then Lower Spine stretching. to touch your forehead more in the center.BIG STEP . five fingers together. Separate Leg Stretching Pose Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India #9 TRIANGLE POSE Trikanasana Feet together on the line. Keep your chin forward. thumbs touching with the index finger. Arms over the head sideways. 360 degree angle. Heels in one line.four feet minimum. bring your feet closer to each other. coccyx to the forehead. Suck your stomach in. Roll forward. four feet minimum. Chin forward. Touch your forehead to the floor. looking in the mirror. and more. Pull on your heels as hard as possible. Feet slightly pigeon toed.Right Leg step to the right. Right leg step to the right . from bones to the skin. roll forward. -------------------[for 2nd Set]: If your forehead is easily touching the floor. body weight on the Toes. Right Leg back to the place. and slowly bend your upper body down from the Lower Spine towards the floor. forehead touching the floor between the Feet. then whole Spine is stretching. keep pulling. If you cannot touch your forehead to the floor. Inhale breathing. slowly come up. Eventually your Spine should be perfectly straight from the coccyx to the neck. As a beginner. and more. between the feet. Arms down parallel to the floor. then Hips stretching. open your legs more. grab the outsides of the feet. stretching your body down from the lower spine towards the floor. Keep pulling. Roll forward like a wheel. coccyx to the toes. . Try to touch your Forehead to the floor. Chin up. Make sure your knees are locked throughout the posture. please. palms facing down. inside out. Grab your Heels from the outside. look forward. and more. Eventually the whole Body is stretching. if you can't grab the heels yet. and your knees locked. only as much as you need. Pull harder. Immediately Arms down parallel to the floor. First your Legs stretching.

and stop in the middle -. continuously stretch your left arm up to the ceiling. Push your hips forward. At the same time. body back. Look up towards the ceiling -.all the way. Inhale breathing -. Make sure your hips don't go up anymore. your right leg should took like upside-down "L" like Linda. open your chest.Look straight ahead in the mirror. until the foot is parallel to the front mirror. don't touch the floor. In other words. Keep your left knee locked. -------------------Triangle Pose Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India of India TRIANGLE POSE (left side) Turn your left foot out to the left. Arms back. so the profile of your face is exactly visible in the mirror. Get your left knee back towards the back wall. both arms . Left side. Left thigh-biceps. to make sure you're sitting down low enough. Turn it half inch more. femur bone parallel to the floor. Right arm stretch down.move your both arms at the same time. bend the right knee and sit down. no pressure on the fingertips against the floor. Bounce and bounce and bounce. or twist backward (like the Spine Twisting Posture). lean back. Upper body turn. in opposite directions. you're trying the touch the ceiling. Your right thigh-biceps should be parallel to the floor. freeze. left arm stretch up. body back. two heels in one line. Bounce a couple of times like a motorcycle ride. . like natural human traction. Spine straight in the center.. Push your left hip forward towards the mirror. Take a deep breath. Keep your arms there. Come up.right foot back to the center. Right elbow in front of the right Bring your right hand down and put your fingertips between the big toe and 2nd toe. arms back. Inhale breathing. Bend the knee and sit down. Right hip down and forwards more. Again. until you're sitting down enough. hips forward.shoulders should be stretching each other. Inhale breathing. push your right knee back with the help of your right elbow. up and down.touch your chin to the left shoulder. TOUCH THE TOES. upper body leaning back. In the front mirror. lean back. and left foot flat on the floor. Turn your right foot out to the right . STAY DOWN THERE.

so arms always touching with the ears. before or between sets]: Every posture up to this point has been preparation to do the Triangle posture. touch the toes. opening up your chest. every muscle. Left arm stretch down. you're going to touch the ceiling pretty soon. there should be a big gap. Arms over the head sideways. and major gland. . Touch the Toes! Quick. It's the only posture in the World where you use 100% of your body. Right leg step to the right. Touch the ceiling! Keep your right knee locked. face exactly profile in the front mirror. right foot back to the place. elbow in front of the knee. Arms over the Head. This is a perfect marriage between the heart and lungs. Push your right hip down and forward towards the mirror. Both arms. palm facing the front mirror. chin to the shoulder. Right arm up more. Turn your head. also from the side mirror. 3 feet distance (36 inches) between the feet. Triangle Pose Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India #10 STANDING SEPARATE LEG HEAD to KNEE POSE Dandayamana-Bibhaktapada-Janushirasana Feet together nicely. Inhale breathing. Right arm stretch up. Stretch your arms toward the ceiling. Hips down. elbows locked. Both arms should be in a straight line in the front. Throughout the posture. scapula. organ. stretching up and down like a natural human tug-of-war. look up.Don't move your hips anymore. stretch up. Hands / Palms together. right foot flat on the floor. a big step. turn or twist your upper body back. -------------------[additional dialogue. Push the left knee back with the help of the left elbow so both knees are in one line from the side. triangle. thumbs crossed. Both arms at the same time: Left arm down. Right arm stretch up. stretch up. and arms down side. shoulders. come up. Turn to the right. stretch up. 180 degree angle. joint. Keep your spine straight in the center. touch the ceiling. deltoids. right arm stretch up. Body up more. Don't lean any weight on your left elbow against the knee. Elbow should not go down below the knee. between your chest and the left thigh. body up.

stomach in. Look at your stomach. arms and head together. but you have to touch your forehead to the knee. -------------------Turn to the left. beyond the toes. look at your stomach. Touch your exactly forehead on the knee. Lock the knee very quick a couple of times. and right leg back to the place. suck your stomach in. Turn your hips 5 times more. arms. Sep. Stand. Stretch your hands forward beyond the toes. arms and head together.3. your elbows straight"]: Wrists straight. everybody. and head together.4. to get your both hips in one line. very gently come up. Exhale breathing. 185 degree angle.5 times.Turn your hips 1. More weight on the left leg. Exhale breathing. come up. to get your knee locked. Leg Hd.2. Stop in the middle. to bring your HIPS exactly in one line from the side. bend your right knee a little bit. suck your stomach in. and you go down. cross your thumbs. Lock the knee. to get your knee locked. Tuck your chin to your chest. backside foot should be 45 degree angle. touch your exactly forehead on the knee. Elbow locked. beyond your flexibility. [after: "Stretch your hands forward. Inhale breathing. Stretch your hands forward. with your smiling / happy face. beyond the toes. stop in the middle. sticking up. exhale breathing. Forehead should touch the knee. Push your hands against the floor. so your right side hip is sticking up towards the ceiling. Exhale breathing. . eyes open. [corrections]: Get your forehead higher on the knee. Full lungs Inhale. To Knee Pose Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India STANDING SEPARATE LEG HEAD to KNEE POSE [2nd Set]: [after: "Turn your hips 5 times more"]: Twist your hips with the backside foot. Push your hands against the floor. If you can't touch your forehead. Two heels in one line. breathing normal. Arms down. Tuck your chin to your chest. and you go down. a couple of times. Keep your elbows straight. Everybody get your left hip more higher towards the ceiling. very quick. Bring maximum weight on the front leg. Two hips in one line. throat choked.

heel flat on the floor [after: "Forehead should touch the knee]. [beginners correction]: Open your hands. Focus on one spot in the mirror. If you can't touch your forehead. Try to get your both knees in one line from the side. to open your pelvis. body chemistry. throat choked). or the posture hasn't even started yet. [or]: Compression of the thyroid gland. Open more. with your left hand. your back foot should be 45 degree angle. back rounded. To Knee Pose Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India #11 TREE POSE Tadasana Everybody go back to the line where you started. it is a compression pose. Sep. sole of the foot is facing the ceiling. Stand. gently. Extension of the oblongata and medulla. -------------------[additional dialogue]: This is not a stretching pose. back leg always locked. Feet together nicely. Grab your right foot from underneath. Slowly. Right leg lift all the way up. until your heel is touching your costume.[after: "Right leg step to the right. Good for the digestive and endocrine systems. beyond the toes. and gently push your right knee back. let your right knee come down. [after: "Two hips in one line. a big step. and Balancing Stick (arms stretching). . but you have to touch your forehead to the knee. Push your hips forward towards the mirror. immune system. bend your right knee a little bit. Opening the throat and crown chakras. metabolism. Be careful of your right knee. two heels in one line"]: Front foot should be straight. Compression of the pancreas. Good for eight things: Marriage between the pancreas and kidneys. Leg Hd. This is a combination of Rabbit Pose (stomach in. Elbows straight]. extension of the kidneys. in one line. 36 inches between the feet"]. [after: "Stretch your hands forward. thyroid and pituitary glands.

Spine straight. Focus one point on the floor. Bend your body down from the lower spine towards the floor. Slowly bend the knee. breathing normal. thigh contracted. Bring your right foot up onto the middle of your thigh. don't blink your eyes. four feet in front of you. 10 fingers. If you can balance there. Upper body lean back a couple of inches. Focus one point. stomach in. bring your left hand up. and suck your stomach in. on the floor. and sit down on your heel. eyes open. . Change. palms together (namaskar). or wherever you feel comfortable. Bring your hands to both sides on the floor. Stretch your spine up to the ceiling. Don't move your eyes. parallel to the floor. Left leg. hips up. Stay there. bring your hips down. Hands / palms together in front of your chest. -------------------- Tree Pose Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India #12 TOE STAND POSE Padangustasana Feet together. Two hips in one line. If your foot slips at all. Left leg locked. Bring your right hand up to the center of your chest.Same principle like in triangle posture. two shoulders in one line. Stretch your spine up to the ceiling. continue to hold the foot with your left hand. balancing on your fingertips. Touch your both hands. Both knees should be in one line.

you need to fill it up again. Stretch your spine up to the ceiling. This is a traction pose. Half inch gap between the hips and the heel. you burn energy. Relax completely. Change. . No collapsing. Heels together. Arms on the towel. at first. like natural human traction. without moving. and breathing always normal. instead of losing it. four feet in front of you. we can explain nature. -------------------INSTRUCTIONS (during Savasana) That was the warming up exercise. -------------------[additional dialogue. like driving a car burns gas. like a flat tire. without bending their knee. Head straight. constant stretching. good for your posture. once in the toe stand]: Think I'm pulling your hair towards the ceiling. If you can still balance there. Balance there. [note: Beginners should be very careful with their knees. Practicing Yoga Asanas is the only natural physical activity in the world. let your feet fall open. eyes always open. they can bend the knee as they go down]. Slowly bring your left hand up in front of your chest. After becoming proficient enough in the posture. then bring your right hand up. palms facing up. Every exercise / physical activity in the world you do. palms together (namaskar). They should bend forward and put their hands on the floor in front of them. Don't move. The tank is empty. now the class begins. Suck your stomach in. With the help of science. it is the only place in the world where you gain energy. Toe Stand Pose Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India #13 DEAD BODY POSE Savasana Turn around and lie down on your back. Hatha Yoga class is a gas station. If you sit on your heel. because it is scientific. Come up exactly the opposite the way you went down. you fall to the right or the left.Keep focusing one point on the floor.

Make sure the hip joint hurts. . If the calf muscle is not touching.Dead Body Pose Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India #14 WIND REMOVING POSE Pavanamuktasana Right leg lift up. interlocked fingers. all the way. Arms and legs on the floor. Pull down harder. Bring your elbows close to the body. then flex the left foot. Make sure the left leg is straight. hold the right leg exactly 2 inches below the knee. both legs up. Change. towards your right shoulder. Pull your right knee down. (BOTH SIDES): Immediately. You have to pull a little extra hard. completely avoiding the rib cage. Don't move. and absolutely freeze there. Freeze. You can't even blink your eyes. touching the floor. nice and tight grip. Shoulders relaxed. no gap underneath. so the calf muscle is touching the floor. Breathing normal. Eyes open... to get your neck flat on the floor. Chin down towards the chest. [repeat for other side]. Maximum pressure in the lower abdomen. Left leg up .

Touch your forehead to the knees. quickly sit up. Arms down. Legs down. and Breathing normal. double jerk. relaxed position. which is very normal.) Nice and tight grip. Right leg is massaging the ascending colon. a couple of inches below the knees (if possible. your total spine is going to be flat on the floor. Left leg is massaging the descending colon. Neck flat on the floor. keep your heels on the floor. Both legs (3rd part) is massaging the transverse colon. Feet together side-by-side. Inhale breathing. in the future. Freeze there. it is difficult to touch your knee on the shoulder. when you improve your skeletal system (the bone joints) enough. arms and head together.Grab the elbows each other. Turn around and lay on your stomach for the spine strengthening series. Chin down. Shoulders relaxed. elbows to the floor. Change. Eyes open. Wind Removing Pose Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India #15 SIT-UP Toes and heels together. then only. -------------------- . Eventually. Exhale breathing. harder. over the legs. and pull more. Arms over your head. -------------------[additional and 2nd set dialogue]: As a beginner. cross your thumbs. so bring your knee more outside towards the deltoid. grab your big toes. compact. Flex your feet.

At the same time. trapezius muscles visible in the front mirror. Distribute the body weight. come up.Sit-up Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India #16 COBRA POSE Bhujangasana Lie down on your stomach. neck flat on the floor. until only your belly button is touching the floor. Chin out. Hold it there. Make sure throughout the Posture. and feet flat on the floor. drop your shoulders down. very close to your chest. 90° degree angle. and relax. keep your feet and heels together. Start to finish. Stretch your elbows down towards the hips. from the side. Lift your upper body up. Fingertips in line with the tops of the shoulders. more up. Now chest up more. Please don't move your hands. Shoulders down. Glue it down. to bring your shoulders down. Look up towards the ceiling. Left ear on the towel. baby fingers in line with the deltoids. Your back is supposed to hurt. -------------------- . everybody go up. Don't open it. Inhale breathing. like a rectangle. arms by your side. all over the hands-palms. go up. your elbows should be "L". Come up half way only. You have only one leg. equally. so your hands-palms are flat on the floor. The rest of your upper body is in the air. come up a couple of inches. come up please. using your 100% back strength. like a Cobra. freeze. And gently come down. Elbows touching the body. five fingers together. Get your hands under the shoulders. arms and elbows always touching the body. look up. chest up. come up a little more. the same.

and left leg up. elbows hurt. Inhale breathing. half of 90". don't give up. Struggle a little harder. invisible. Relax please. mouth on the floor. not too low. and Without bending the knees. Left leg relaxed. not too far out. gently. Arms by your side.. Everybody go up. Slowly. Full lungs. Slowly. Come up please. grab the floor with your fingertips. come up. right leg lift up from the floor. right leg down. feet together. Two little baby fingers touching side by side. Not to high. Elbows completely underneath your stomach. Leg up more. Arms straight position. both legs down. Elbows are supposed to hurt. Readjust your hands / palms. not turned out. Go up. pointed toes. Lock the knees. Open your fingers. both legs up. And change. Take a deep breath. [repeat for left leg]. Grab the floor with your fingertips. Cobra Pose Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India #17 LOCUST POSE Salabhasana Lay on your stomach.[2nd set]: Hands-palms flat on the floor. much more higher everybody. more up. Make sure your back hurts. not turned in.. Chin on the floor. everybody come up. Right leg solid. turn your head to the side. come up more. pointed toes. . one piece. Keep your palms flat. Elbows closer together underneath the body. minimum 45' degrees. lift up more. a couple of inches. [BOTH LEGS]: Turn your head in. take a deep breath. not to far in. concrete. get your arms underneath your body. And slowly. Hands / palms facing the floor. Come up. square underneath the shoulders. Lock the knee. Fingers completely apart.

in the mirror.-------------------- Locust Pose Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India LOCUST POSE [2nd Set]: You can count up to 10 (seconds). [both legs]: Use your hands strength against the floor. Do not lift or turn your head throughout the posture. Your shoulders should be touching the floor. . [additional dialogue]: Hands more closer each other -two little pinkies should be touching each other. Make sure your hip doesn't twist out of the line. completely underneath the body. Elbows are supposed to hurt. invisible. if you cannot lift your both legs up yet. separate your legs and then lift them up. [single legs]: Keep the legs exactly behind your head. Then bring them together. side by side. But don't compromise the knees locked. to get your legs up more. with corrections in between. As a beginner.

chest up. Exhale breathing. everybody look up. come up one more time. Relax. Palms down and fingers together. everything lift up. more up. chest up. Only your hip bones should be touching the floor. rest of the body in the air. come up. arms up. head. Turn your head sideways. arms back. Chest up. Hip and leg muscles tight. Arms. 747 taking off. Look up to the ceiling. Make sure you only have one leg. legs. solid. body up. -------------------[special note]: You should reach the highest point at the end. chest up. one piece. take a deep breath. concrete. Arms on the towel. Knees locked. go up. Chin on the floor. body. Full Locust Pose Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India #19 BOW POSE . Fingertips should be same level as the head. chest up. Go up. pointed toes. Slowly come down.Locust Pose Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India #18 FULL LOCUST POSE Poorna-Salabhasana Arms out to the side like airplane wings. look up. Legs and feet together. Completely Relax.

2 wheels in one base. Arms and legs should look like 2 wheels in one base. Kick your legs behind you.Dhanurasana Chin on the floor. Bow Pose Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India #20 FIXED FIRM POSE Supta-Vajrasana . toes. and you Relax. to keep your heels. Take a deep breath. Kick your legs back. Slowly lower down. Look up and kick up. Kick harder. knees. pointed toes. Wrists straight more. Kick back more. Arms and legs -. pointed toes. 110% strength you've got to use. to create 360° degree angle backward bending (against the gravitation). Kick back more. toes out (pointed). 80% air hold in the lungs. Keep your knees in. Head up more. Continuously keep kicking. harder. additional dialogue. corrections]: Wrists and elbows straight. don't stop kicking. exactly 2 inches below the toes. hands.Make sure thumbs touching with the index fingers. Roll forward. 20% going out through the nose. -------------------[2nd Set. without a sound. Five fingers together -. Hold your feet from the outside. Keep your knees in. and gently both legs kick up towards the ceiling. Complete Relax. Wrists straight. Please don't lose the grip. until your toes are in the center from the side. everything 6 inches apart. Six inches apart between the knees and the toes.

Eventually. But make sure knees never come off the floor. hips touching the floor. Eyes open. Open your knees as wide as you need to. [after: "Lift your chest up. You can mess with the Gods.. kneel down position. breathing normal. As a beginner. Put your hands on your feet. create a perfect human bridge. knees together. . fingers outside. then the left. with the help of your elbows. Lift your chest and stomach up towards the ceiling.]: The more higher it goes up. or if you have bad knees.. Fixed Firm Pose Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India #21 HALF TORTOISE POSE Ardha-Kurmasana Come to the middle of the towel. Sit down Japanese style. then the back of your head. Your shoulders should touch the floor. Chin down towards the chest. or if your knees or feet hurt. carefully come up. Separate your feet and sit down between the heels. Turn around and relax on your back. corrections]: Be careful of the knees. Touch your head on the floor.Come to the top of the towel. or in the future. over the head. neck flat on the floor. as a beginner. Pull your elbows down towards the floor. thumbs inside. Touch your right elbow on the floor. bring your knees together. -------------------[additional dialogue. Grab the elbows each other. you get more benefit. Make sure heels are touching the hips the whole time. Whole upper body relaxed on the floor. one by one. you can open your knees: Put your hands-palms on your toes. but you don't with your knees. touching each other. medically. Bring your arms over over the head. Heels touching the hips. Sit down Japanese style.

turn around. Hands / palms together. Stretch. and gently come up. no gap underneath the ankles. Half Tortoise Pose Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India HALF TORTOISE POSE [additional dialogue. Pinkies touching the floor. Touch your forehead on the floor. chin up. Arms and head together. lattisismus dorsi. exhale breathing. breathing normal. arms and head together. Eyes open. elbows locked. Arms over the head sideways. Turn around and relax on your back. Elbows locked. Forehead on the floor. cross your thumbs. knees and feet together. lie down on your back. heels touching the hips. Exhale breathing. only cross your thumbs. Forward more. stretch. stretch. This posture give you more relaxation in 30 seconds than 8 hours of sleep. and relax. Inhale breathing. the rest of your arms in the air. Stretch your arms towards the ceiling. -------------------[2nd Set]: Kneel down position. Inhale breathing. Stomach in. Arms down side. Little fingers touching the floor. and you go down. . Stretch more. Chin away from your chest.Feet flat on the floor. arms and head together. come up. Elbows locked. throughout the posture. corrections]: Scapula. deltoid. scapula coming out of the body. Eyes open. Keep you hips touching the heels. Hips touching the heels. arms touching the ears. Stretch your arms more forward. stretch. chin away from your chest. Body on the legs. Arms down side. and go down. like balancing stick posture. chin forward. Stretch your arms. everything stretching forward. Stretch forward more. trapezius muscles. Make sure your shoulders hurt. breathing always normal. hands-palms together.

You re-energize. it gives you energy. revitalize. . You activate. inside the legs. and they start functioning. Yoga class is a gas station. word by word. fingers towards the floor. Six inches apart. between the knees and the feet. Drop your head back. thumbs outside. not before and not after. like the dead meat. Everybody should do it together.High speed blood goes to the brain cells. Stand up on your knees. activates the brain. Get your hands on your hips. reorganize unused and overused brain cells. You don't need sleep anymore. and again. Energy's consisted by relaxation and nutrition. You never used it. They're abused. 93% of the brain cells are sleeping in the cold storage. Take a deep breath and push your hips forward towards the mirror. Half Tortoise Pose Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India #22 CAMEL Pose Ustrasana Listen very carefully. recharge each and every one. you never even knew you have it. working properly. as far as it goes. And 7% you keep using it again. and again. Come to the top of the towel.

Exhale breathing. sit down Japanese style. eyes open. hips. knees should be a couple of inches wider. -------------------[2nd Set. then Left hand down. Stop in the middle. Then left hand down. everybody push harder. Make sure your back hurts. First. fingers inside. only right hand down. the top of your head touching the floor. push. grab the heels over the towel. fingers inside. grab the left heel. Put your hands on your hips. look at your stomach. PLEASE DON'T LOSE THE GRIP. First Right hand. Exhale breathing.Go back half way. . Exhale and push. From coccyx to the neck. Take a deep breath. legs. tight grip. and stop in the middle. knees and feet together. fingers inside. Tuck your chin to your chest. push more forward. Chest up. Everybody push. thumbs outside. Turn around. Automatically. grab the heels one by one. exhale breathing. Put the towel on your feet. touch your exactly forehead on the knees. as far as possible. joints of each and every vertebrae and cartilage of the spine backward bending like a pearl necklace. all the way. 2nd set. as high as possible. Roll forward like a wheel until your arms / elbows are straight. everything push forward. slowly go down front side. spine straight. thumb outside. additional dialogue]: 8 inches between the knees. Camel Pose Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India #23 RABBIT POSE Sasangasana Come to the middle of the towel. grab the right heel. Inhale breathing and come up. push. still only 6 inches between the feet. don't lose the grip. and lift your hips up. eyes open. I want 360 degree angle backward bending for gravitation. thumb outside. Nice. push. Hands / palms grip tight. lie down. and stomach. Push more forward. Full grip with your hands / palms. push more. Continuously keep pushing. Pull your heels as hard as possible. and relax in savasana. PLEASE don't lose the grip.

Continuously keep pulling your heels. hips up. the same. tongue inside. lift your hips up more. until your knees touching the forehead. opening like a Pearl necklace. walk your knees one by one. from coccyx to the neck. distributed equally. eyes open. very little weight on the top of the head. turn around.If there's a gap between your knees and forehead. Neck might hurt a little bit. Hips up. relax on your back. you have to learn how to stretch your total spine. suck your stomach in. Throat choked. lower spine supposed to stretch more. only you stretch your neck and upper spine. hips up more. hips up. breathing normal. Make sure total spine is stretching top to bottom. -------------------- Rabbit Pose Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India RABBIT POSE [additional dialogue for 2nd Set]: Mouth closed. Come up. the joints of each and every vertebrae and cartilage. Lift your shoulders up towards the ceiling. Pull harder. Don't move your head. By practice. . As a beginner. Very difficult to stretch your lower and middle spine. Exhale breathing. don't turn your head.

and sit facing the mirror. Rabbit Pose Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India #24 HEAD to KNEE with STRETCHING POSE Janushirasana with Paschimotthanasana Turn around. Pull your toes as hard as possible. Grab your right foot. turn to the Right. forehead touching position.--------------------[additional dialogue]: There should be no gap between the knees and the forehead. against the right leg biceps of the thigh muscle. depression of the abdominal wall. in the air. look at your stomach. The harder you pull. Arms over the head. You should feel your spine stretching from coccyx to the neck. If you can't touch your forehead. ten fingers interlocked position. next to your calves. Push your knee down. Suck your stomach in. suck your stomach in. bend the knee up a little bit. so your heel should touch the costume. Pulling is the object of stretching. like "L". stretching. Coccyx to the neck. Put your left foot. . Heels together. bend your left leg. joints of each and every vertebrae and cartilage of the spine should be opening. feet flat on the floor. Just like the Rabbit Pose. You've got to touch your forehead. Left elbow down more. Create pressure with the left foot sole. two inches below the toes. you can stretch more. Touch your exactly forehead on the knee. so your heel comes off the floor. Right leg out corner wise. Bring your elbows down. no gap under the ankle. according to Newton's Third Law. Continuously keep pulling your heels. Your two legs should be 90' angle. touch your chin to your chest. Flex your foot. expanding. Forehead should touch the knee. Left shoulder down more. create opposite force. extension. Exhale breathing.

Push your knee down with your forehead. Heel touching the costume. your head up. Relax on your back. a marriage between the pancreas and kidneys. roll in. Right & Left. stretch your body forward. extension of the kidneys. Grab the big toes from the top.Stretching Pose]: Bring both legs out in front of you. . Head-to-Knee and Stretching Pose Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India HEAD-to-KNEE and STRETCHING POSE [left side . it is a compression posture. This is not a stretching pose. again. Make sure throat choked. – [See below for left side dialogue] -------------------Paschimotthanasana. Exhale breathing. Your goal to touch the head to the feet. please. immediately. Both legs forward. bend your right leg. Get your head close with your stomach. only. Pull your toes. Sit up please. Create maximum pressure to the abdomen and throat. -------------------[2nd Set . Exactly forehead on the knee. Roll in. Change again. Look forward. please. you can bend your elbows down. from the lower spine. No knees! Flex your feet. suck your stomach in. get your head up. This is. Heels should come off the floor. Bend your elbows down. Push your knee down. and grab your big toes. Change. Compression of the pancreas. Pull your toes as hard as possible. Come up. in the air.Head to Knee Pose]: Stretch your left leg out cornerwise. Complete relax. thyroid and pituitary glands. 10-15 times. Walk your hips back. roll in. Pull your toes back. Right & Left. Sit up immediately. Left knee should stay touching the floor. Stretching Posture. Feet together. bring your arms over your head. Look in the mirror. Grab the toes. Inhale breathing. Then. chin up. Quickly lay on your back.Roll inside to the left. Roll in. with your index and middle fingers. Lie down on your back. turn around. Left side. Roll inside to the right. until your both knees lock. Right & Left.

Turn your wrist. Hip touching the left heel. and keep pulling. hand. Try to grab the thigh behind you with your right hand fingertips. Make sure your knee. fingers facing out. and relax on your back.] Chest up. Put your right foot exactly. palms facing out. Pull your toes hard. Push back. Come up. H-E-E-L. Right arm on your back. Walk your hips back. Stretch your spine up towards the ceiling. Lock your knees Create cramp on tops of the thighs. rib cage open. exhale. and push against the floor. with the help of your left elbow. turn around. Touch your forehead to the toes. to keep your spine perfectly straight perpendicular. Both hips should touch the floor comfortably. elbow exactly against the knee. Exhale and pull. without interruption. Foot flat on the floor. Bend your left knee on the floor. on the floor.Don't lose the grip. and the heel. Point your left toes. at the same spot. Now. . Chest down on the legs. 90° angle. all 3 things are touching each other. left knee facing the left side mirror. Chin up. Keep the knee on the floor. Suck your stomach in. Backs of the knees on the floor. without intermission. Heels off the floor. Bring your left arm over the right knee. look down. at least 10-15 times. in the air. spine up. Stretch your head forward towards the feet. look in the mirror. to get your spine straight. your heel should touch the knee. Head-to-Knee and Stretching Pose Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India #25 SPINE TWISTING POSE Ardha-Matsyendrasana Turn around and sit facing the left side of the room. spine straight. Continuously keep pulling. No room for air or light between the legs and the floor. over the left knee corner. ` [(for beginners): Put your right hand on the floor behind you. Change. and grab the left knee with your left hand. Bend your elbows and pull harder.

joints of each and every vertebrae and cartilage supposed to twist like a Pearl Necklace. Right arm up and over the knee. Relax on your back. Joints of each and every vertebrae and cartilage stacked one on top of the other. Twist your body right side. look over the right shoulder. way. way back. grab the knee in front. Exhale. Total spine is supposed to twist. push the knee back. and twist. chin over the shoulder. all the way. Change. Twist. Inhale and stretch your spine up. and twist.Look back behind you. Coccyx to the neck. Left foot over the right knee corner. the last chance -. Make sure your neck is twisting back. way. look over the left shoulder. keep twisting. -------------------- Spine-Twisting Pose Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India SPINE TWISTING POSE [left side]: Bend the right knee on the floor. Stretch up and twist. turn and twist. Twist. Other side. . stretching up and twisting like a Pearl Necklace.twist. top to bottom. and twist. and twist. and twist. chin over the shoulder.

Swallow a couple of times. arms straight. good for the lungs.Spine-Twisting Pose Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India #26 BLOWING in FIRM POSE Kapalbhati in Vajrasana Sit down Japanese style facing the front mirror. Blowing in Firm Pose. We end with another Breathing Exercise. Relax please. We started with the Pranayama Breathing Exercise. Repeat. Follow me everybody. lock your elbows. you're doing good. Begin please. Abdominal wall is perfectly relaxed. only exhale. [60 times]. If you feel dizzy or cramps in the stomach. Everyone have a good day! . pull your stomach in and out. Blow out by your lips very strong. No inhale. and abdominal muscles. Inhale happens automatically. Hands on the knees. [2nd Set faster pace]. Throughout the entire pose. good for your digestive system internal organs. shoulders relaxed. spine is straight.

Blowing in Firm Pose Bikram's Beginning Yoga Class Dialogue © 2002 Bikram Choudhury / Yoga College of India .