Welcome!

To Core and Pranayama

Welcome to your first week of Core and Pranayama!

While we will not be gathering together on Zoom until Tuesday, February 16, 2021, you can get started with the asynchronous (at your own pace) materials.

This week you have one video talk, one asana practice, one pranayama practice, and a short worksheet to go with them.

Prayers: for those of you who need this beautiful new copy!

To get the most out of this week…

• Listen to the lecture and jot down any questions you may want to ask in a future week, or ask them in the Comments section of this week.

• Do the practices, but first download and print off these journal reflection pages. Alternatively, jot down the questions in them in your own journal.

• Download and print off this worksheet.

Introduction Video

First Core Practice

Standing Pranayama

Week one: Replay

Week Two

Core and Pranayama

Welcome to your second week of Core and Pranayama!

I hope you are enjoying the practices and the “food for thought” that may be arising from our evenings and pre-recorded content.

This week you have one video talk, one asana practice, one pranayama practice, and a short worksheet to go with them.

To get the most out of this week…

• Listen to the lecture and write down any questions you want to ask in a future week or ask them in the Comments section of this week.

Do the practices, but first download and print off these journal reflection pages. Alternatively, jot down the questions in your own journal and respond there.

After session: Geoff’s presentations for week one and two

Second Talk

Nadi Shodana Intro

Yin yoga better breathing

Week two: Replay

Week Three

Core and Pranayama

Welcome to your third week of Core and Pranayama!

This is our last evening with Geoff, so next week I look forward to discussing the practices with you.

This week you have two asana practice (a longer one and a short diaphragm stretch video as well as two pranayama practices, and a short worksheet to go with them.

In the Standing Pranayama practice, I share the rationale for why I’m teaching Uddiyana Bandha before Kapalabhati… and then I do the opposite! Enjoy watching me lose my own thread. Very real. :)

To get the most out of this week…

• Do the practices, but first download and print off these journal reflection pages. Alternatively, jot down the questions in your own journal and respond there.

After session: here’s the PDF of the PowerPoint presentation from week three.

Second Core Practice

Diaphragm stretch

Kapalabhati

Second Standing Pranayama

Week tHREE: Replay

Week Four

Core and Pranayama

Welcome to our last week of Core and Pranayama!

This week you have three pranayama practices and a journal worksheet to go with them.

To get the most out of this week…

• Do the practices, but first download and print off these journal reflection pages. Alternatively, jot down the questions in your own journal and respond there.

• Please do the videos in the order they appear.

After the session: Here is the PDF of the presentation from week 4.

nadi shodhana & anuloma viloma

Bhastrika & alternate nostril kapalabhati

shitali, seetkara & brahmari

Week Four: Replay

Bonus Content

Get Centred

Hello yogis!

I wanted to do a practice that was physically more challenging, but incorporated some of what we practiced in this course. This is an asana practice until the end where there are several minutes of seated pranayama practice.

As I mention in the video, this YouTube track of a hang drum beat is quite nice to practice to when you want music that’s uplifting without being distracting.

I do not list the cautions and contra-indications for the slow approach to Bhastrika, but they remain not appropriate for anyone with heart disease, COPD, chronic high blood pressure, hernias, ulcers, spinal injuries, or those who are pregnant, who have recently had surgery, or who suffer from mental/emotional instability. Folks with sinus congestion or infection of the ears, nose, throat and lungs will want to abstain.

Thank you for coming with me on this journey of exploring our centre.

Warmly,

Kathryn

Get Centred - Core & Pranayama