PITTA BALANCING HATHA CLASS

The mood of the class is relaxed and meditative. The room is candlelight with the lights dimmed.  The class takes place in the evening after work.  I am wear navy blue flowing loose yoga pants and top. The music is soft and calm.  I have selected a combination of Mantras, New Age, Blues, and Soul. My tone of voice is calm and steady.  My key teaching words are:  Cooling, Relaxing, Surrendering, Forgiving, Gentle, and Diffusive. I encourage the students to practice with eyes closed when possible, internalizing their drishti.  The pace of the class will be steady and slow. As a teacher, I will be aware of the Pitta’s need to turn their practice into a strong workout and let the practice be strong but balanced with cooling asanas and pranayama.

EDUCATIONAL THEME: BALANCING PITTA DOSHA
- This class will work on breathing and effortlessness in the poses. We will focus on summoning lunar energy for non-doing, self-reflection, and surrender.

MUDRA AND AFFIRMATION
- Seated in Easy Pose holding Ida Mudra
- Affirmation aloud or silently: “Bathing in soft moonlight energy, I flow with the rhythms of life more easily”

OPENING BREATHING EXERCISES
- Seated Abdominal Breathing with hands on abdomen to feel the belly rise on the inhale and on the exhale belly fall on the exhale

WARM UPS
- Joint Freeing Series as taught by Mukunda Stiles, 1-7, 16-21

STANDING ASANAS
- Tadasana with setting of an intention
- Standing Uddiyana Bandha
- Moon Salutations - Satyananda Style – 3 rounds with Mantras
- Ardha Chandrasana  (½ Gentle Moon Pose - One hand by the side as other rises to the side)
- Gentle Standing Back bend hands on back
- Uttanasana (Standing Forward Bend grabbing opposite elbows)
- Standing Forward bend Twist (one hand on the ground one hand rises to the sky, opposite knee can bend if necessary)
- Prasarita Padottanasana (Wide legged Forward Bend) - 3 arm variations - hands on Hips, Hands on Floor, Arms overhead
- Parivritta Prasarita Padottansana (Wide Legged Forward Bend Twist)
- Triangle
- Tula Ardha Chandrasana (Balancing ½ Moon with a Block or Against the Wall)
- Parsvottanasana (hands over head or in reverse prayer)
- Vrikshana (Tree Pose)
- Malasana


FLOOR ASANAS
- Apanasana – Single Leg and Double Leg
- Makarasana
- Bhujangasana  – Gentle Movement and then Holding
- Dhanurusana
- Vajrasana/Virasana – with Joint Freeing Series 9-15
- Ekapada Supta Virasana if available
- Shashangasana or Balasana
- Janushirshasana
- Paschimottasasana
- Setubandhasana
- Shoulder stand or Viparita Karani
- Fish
- Supta Badha Konasana  – Gentle Movement and then Holding
- Ardha Matsyendrasana
- Yoga Mudra
- Savasana

PRANAYAMA
- Shitali/Shitkari

GUIDED METTA (LOVING KINDNESS) MEDITATION in SAVASANA WITH RESTORATIVE PROPS  - Time Permitting
- May I be happy
- May I be safe
- May I be at ease
- (continue exchanging “I” for: Guru/Teacher, Dear Friend, Neutral Person, Difficult Person and All Beings Everywhere)

CLOSING
- Seated in Ida Mudra repetition of affirmation: “Bathing in soft moonlight energy, I flow with the rhythms of life more easily”
- Chanting AUM three times

END OF PRACTICE
- At the end of practice Pittas should feel cool, content and calm with tension released from the mid-abdomen. Ideally, their minds and emotions should will be relaxed , clear and at rest.   The natural Pitta tendency  toward feelings of competitiveness and/or irritation will have eased. Optimally, their awareness will have shifted to contemplative and meditative states