44. Chair Variation of Grounding and Strengthening Asana

Yoga For Personal Transformation

Section 1: Introduction to Using Yoga for Personal Transformation

1. Welcome to Yoga for Personal Transformation (2:46)
2. Meet Yoga Instructor Victoria Hawkins (1:31)
3. Tools and Techniques of Yoga Used in This Course (4:59)
4. The Meaning of Yoga (6:30)
5. A Brief History of Hatha Yoga (7:41)
6. Benefits of Yoga (4:14)
NEW! Download the Asanas, Mantras, and Mudras all in one place

Section 2: Tenets of Yoga for Life Transformation: Ancient Yogic Wisdom for Modern Culture

7. The Lifestyle of Yoga (3:09)
8. The Tenets of Aparigraha (Non-Grasping, Non-Attachment) (6:34)
9. MEDITATION: Aparigraha- Mindful Breathing with Surrender/Release (4:20)
10. The Tenets of Ahimsa (Radical Compassion for Self and Others) (8:17)
11. MEDITATION: Ahimsa- Mindful Breathing for Self-Compassion (5:00)
12. MEDITATION: Ahimsa- Metta or Loving Kindness Meditation (6:56)
13. The Practice of Sadhana (4:52)
14. Sadhana Activity: 21 Days of Surrender Box (5:58)
15. Meditation: Mindfulness- "Out to In" (8:35)

Section 3: Whole Self Model and Its Relationship to Yoga

Section 4: Caring for the Physical, Mental and Emotional Body Through Yoga

17. Caring for Our Physical Body (5:50)
18. Caring for Our Mental Body (5:17)
19. Mantra and Mala Beads (10:59)
20. Creating Your Own Mala Beads (9:23)
21. Caring for The Emotional Body (7:15)
22. MEDITATION: Clouds in The Sky (Observing Feelings) (5:56)
23. Mindful Feelings Exercise (5:12)

Section 5: Releasing Practices for Transformation (Breathwork and Energetic Clearing)

24. Lotus Mudra Series (Hand Positions and The 4 R’s: Release-Request-Receive- Rejoice) (4:50)
25. Pranayama Techniques (Breathwork) (7:27)
26. Savasana for Release (6:32)

Section 6: Caring for Our Energetic Self with Yoga

27. Caring for Our Energetic Self (Aura, Nadis- Shushumna, Ida, Pingala, and Chakras) (5:24)
28. Disco Ball Exercise (4:26)
29. Cutting Cords for Energetic Care (5:44)
30. Pranayama in Yoga for Balancing (Alternative Nostril Breathing) (2:35)
31. Pranayama in Yoga for Calming (Left Nostril Breathing) (1:58)
32. Pranayama in Yoga for Energizing (Right Nostril Breathing) (1:55)

Section 7: Strengthening Our Spiritual/Intuitive Connection Through Yoga

Section 8: Coming Into Our Self-Expression with Yoga

35. Coming Into Our Self-Expression with Yoga (3:39)
36. Seeing Yourself as the True You (3:50)
37. Self-Expression Exercise: When I was 17 (7:16)
38. Mandalas for Expression and Meditation (6:11)
39. Minute Mandala Exercise Using Stones and Crystals or Other Earth Elements (4:10)

Section 9: Understanding the Chakras and Coordinating Asana

Section 10: Yoga Asana/Poses for Transformation (Poses)

42. Introduction to Yoga and Asana (2:05)
43. Grounding and Strengthening Asana (14:33)
44. Chair Variation of Grounding and Strengthening Asana (11:00)
45. Balancing Asana (10:07)
46. Heart and Throat Opening Asana (19:30)
47. Core Strengthening Asana (9:11)
48. Releasing Asana (14:58)
49. Mudra and Mantras and Asana (5:39)

Section 11: Remembering Our Divine Connection Through Yoga

Section 12: Yoga Training Course Wrap-up!

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