**Class 1: Navanga** **1. Name the 5 layers of our being presented in the metaphor of an onion.** The five layers are: 1. Body (and by extension, the external world) 2. Breath 3. Inner winds 4. Thoughts 5. Seeds …and in the center is emptiness and bliss **2. Explain the connection between our inner winds and our thoughts.** As we will see later in the Lady Niguma 2, there are 5 different types of inner winds. These winds flow through channels in the body much like how electricity runs through a wire or water through a hose. Connected to these winds are our thoughts. Our winds and thoughts are connected like a horse and rider. Where the horse goes, so too does the rider. Similarly, where our winds go, our mind must follow. This is the connection where body and mind meet, or where the physical connects to the mental. **3. Give the name of the three main channels (in Sanskrit) and which of the negative emotions are associated with each.** The channel that runs on the left side of the body is called *ida* and the primary negative emotion experienced when winds run in this channel is ignorant desire. The channel that runs on the right side of the body is the *pingala* and the primary negative emotion experienced when winds run in this channel is ignorant dislike. The channel that runs down the center of the body is called the *sushumna* and the primary experiences when winds run in this channel are compassion, love, wisdom, and bliss. **4. Now, tie these together and explain how our yoga practice relates to our happiness and how we see and experience the world (for instance, relate it to our relationship with another person). In your answer, please work from the outside in, and the inside out.** When we do our yoga practice, we are moving the winds in the body. If we do the poses properly, this will have an effect on our breath—it will become controlled and calm. This in turn affects the inner winds and these winds run more smoothly in the body. When these winds run more smoothly, they will also leave the left and right channels (ida and pingala) and enter into the central channel (sushumna). Because our thoughts ride upon these winds, our thoughts will change from thoughts of anger and desire to thoughts of love and wisdom. This in turn plants good mental seeds in the mind. Now we can also go from the inside out. These mental seeds will ripen into good, virtuous thoughts which will have a beneficial effect on the winds. These winds are connected to the breath so the breath too will be more controlled and calm. The breath is connected to the body and we will have less anxiety and stress. Additionally, these seeds will ripen into experiences of the world that are also a result of goodness. Our relationships will change. We will have less conflict with our partners or children, we will have more laughter at work, and our health and feelings of abundance must increase. So we can see that our yoga practice directly impacts all aspects of our lives. **Class 2: Living in Sushumna** **5. Name each of the traditional 8 parts of yoga. What are these 8 called in Sanskrit?** The traditional 8 parts of yoga are referred to as Ashtanga yoga. Ashta means 8 and anga means parts. These eight are: 1. restraining from bad deeds (yamas) 2. committing to good deeds (niyamas) 3. physical poses (asana) 4. control of breath (pranayama) 5. withdrawal of the senses (pratyahara) 6. focus (dharana) 7. fixation (dhyana) 8. perfect meditation (samadhi) **6. In the system of the Yoga Studies Institute, what do we add to these 8 and what do we call this new system?** An essential component of YSI’s yoga is compassionate wisdom. To each of these 8 parts of yoga, we need to add the wisdom that understands seeds, and the motivation of doing yoga so that we can be of service to other people in both simple and ultimately profound ways. So for example we need to connect living ethically to seeds and to keep our ethical way of life with the motivation of never hurting others. The addition of this 9th step of compassionate wisdom is why we call our system navanga yoga (nava means nine, and again, anga means parts). **Class 3: Mapping the Inner Body** **1. Explain what a chakra is and how they are formed.** Chakras are formed when the two side channels, the ida and pingala, wrap around the central channel or sushumna. This forms a knot called a granthi. This knot chokes off the central channel preventing the inner winds from flowing into it. This knot causes additional channels to shoot off from this choke point. If we were able to look down the central channel from above, we would see that these knotted channels have specific shapes called chakras which is the sanskrit word meaning ‘wheel’. **2. In yoga we use inner and outer methods to release these knots that prevent inner winds from flowing into the central channel. Give some example of both inner and outer methods and explain how they relate o *ha-tha* yoga.** Examples of inner methods include contemplation, compassion, and visualizations. Examples of outer methods include the physical yoga poses, controlling our breath, and acts of kindness. We use these inner and outer yoga methods to untangle the knots formed by the side channels wrapping around the central channel. This allows the prana in the right or the “ha” channel as well as the prana in the left or “tha” channel to flow into the central channel. Yoga means “to join” and so we “yoga” or join the winds from the “ha” channel with the winds of the “tha’ channel into the central channel. This is the original and deepest meaning of “ha-tha yoga”. **3. Define *ney* and explain why they are important to our yoga practice.** A *ney* is translated as a *crucial point*. These are points at the middle of the chakras that we use to loosen the knots. Neys are specific locations and if one were to trace all the nadis backward toward the center, they would all come to a single point, like a GPS coordinate that marks the absolute center of a chakra. The more we can put our mind on these points during our yoga practice for instance, the more we will be able to loosen the knots that restrict the flow of the inner winds. **4. Name the major chakras and give their location.** *The Root Chakra* “Root Chakra” is the English name for the *Muladhara Chakra*. The general location of the Root Chakra is in the perineum, or area of the groin, between the two legs. *The Chakra of the Seat of the Self* The Chakra of the Seat of the Self is called *Svadhisthana Chakra* in Sanskrit. This chakra is located approximately four to five finger-widths below the navel chakra and just inside the spine. This spot can also be located near the top of the coccyx. *The Chakra of the City of Jewabajo els* The Chakra of the City of Jewels is called *Manipura Chakra* in Sanskrit. This chakra is located at the level of the navel~~.~~ *The Unstruck Chakra* The Sanskrit name for the Unstruck Chakra is *Anahata Chakra.* The Unstruck Chakra is found at the level of the heart~~.~~ *The Chakra of Purity* The Sanskrit name for the Chakra of Purity is *Vishuddhi Chakra.* This chakra is called the Chakra of Experience because it is located at the level of the throat or base of the neck. *The Chakra of Command* The Sanskrit name for the Chakra of Command is *Ajnya Chakra.* This chakra is called the Chakra of the Third Eye, or literally “The Chakra between the Two Eyebrows”. *The Chakra of a Thousand Petals* The Sanskrit name for the Chakra of a Thousand Petals is *Sahasrara Chakra*. This chakra is located at the tip of the head and is known as the Chakra of Great Bliss. **Class 4: Bijas + Elements** **1. What is a *bija* syllable and how does it relate to the chakras?** Bija means seed. Often bijas are referred to as seed syllables and are represented by Sanskrit letters. These sanskrit letters are the sounds of the inner body. As prana flows through a chakra the natural song of that chakra is the sound of the bija syllable. This is the basis of a practice called *nada yoga* or “*the yoga of sound*” or perhaps even “*the yoga of the song of the inner body*”. We will study this subject in future Lady Niguma programs. **2. Describe each of the six elements as they are understood in Lady Niguma’s yoga system. Explain the qualities and functions of each element and how they differ from their literal physical forms.** Earth (Anahata/Heart Chakra): Represents structure and stability, providing support and alignment. It is not literally soil but rather the foundational quality that sustains and aligns the body and mind. Water: Symbolizes flow and cohesion, representing the fluidity and adaptability within the body. It is not a literal drop of water but the quality of liquidity and smooth movement within the body’s systems. Fire (Manipura/Navel Chakra): Represents internal energy, heat, and transformation. It signifies the body's ability to produce heat and energy, akin to chemical reactions at the cellular level, rather than a physical flame. Wind (Svadhisthana/Lower Abdomen Chakra): Represents movement, lightness, and grace. It signifies the dynamic and flowing energy within the body, not an external wind but the internal movement of energy. Space (Muladhara/Root Chakra): Represents vast expansiveness and unobstructed space within. It is not a literal physical space but the quality of boundless potential and openness. Consciousness (Sahasrara/Crown Chakra): Represents refined awareness, wisdom, and joyful compassion. It is not a physical entity but the highest state of consciousness and understanding, bringing peace and happiness. **3. Choose two elements and discuss how they relate to specific chakras in the body. Provide details on the corresponding bija syllables and how chanting these syllables can influence the associated chakras.** Earth (Anahata Chakra) Chakra: Anahata (Heart Chakra) Bija Syllable: "LAM" Element: Earth Qualities: Structure, support, alignment Influence: Chanting "LAM" helps to ground and stabilize the energy at the Anahata chakra. It fosters emotional balance, compassion, and a sense of connectedness. The earth element provides the foundational quality that sustains and aligns the body and mind, offering a sense of stability and support. Water Chakra: Not specific to a single chakra in Lady Niguma's system but integrated at the Anahata (Heart Chakra) for purification. Bija Syllable: Not directly associated with a specific syllable in the system Element: Water Qualities: Flow, cohesion, fluidity Influence: The water element represents the quality of liquidity and smooth movement within the body’s systems. Its purification at the Anahata chakra ensures emotional balance and the removal of blockages, fostering a sense of emotional harmony and preparing the energy to move upwards unobstructed. Fire (Manipura Chakra) Chakra: Manipura (Navel Chakra) Bija Syllable: "RAM" Element: Fire Qualities: Internal energy, heat, transformation Influence: Chanting "RAM" activates and balances the energy at the Manipura chakra, enhancing metabolic processes, boosting inner strength, and increasing the body's ability to transform energy. The fire element signifies the body's capacity to produce heat and energy, driving transformation at a cellular level. Wind (Svadhisthana Chakra) Chakra: Svadhisthana (Lower Abdomen Chakra) Bija Syllable: "YAM" Element: Wind Qualities: Movement, lightness, grace, smooth flow Influence: Chanting "YAM" helps to activate and balance the energy at the Svadhisthana chakra, promoting fluidity, adaptability, and a harmonious flow of energy. The wind element represents the dynamic and flowing nature of internal energy, contributing to lightness and graceful movement. Space (Muladhara Chakra) Chakra: Muladhara (Root Chakra) Bija Syllable: "KSHANG" Element: Space Qualities: Vast expansiveness, unobstructed potential Influence: Chanting "KSHANG" helps to activate and balance the energy at the Muladhara chakra, fostering a sense of vast expansiveness and unobstructed potential. The space element represents the quality of boundless potential and openness, providing a foundation for growth and development. Consciousness (Sahasrara Chakra) Chakra: Sahasrara (Crown Chakra) Bija Syllable: "HUNG" Element: Consciousness Qualities: Refined awareness, wisdom, joyful compassion Influence: Chanting "HUNG" helps to activate and balance the energy at the Sahasrara chakra, enhancing awareness, wisdom, and joyful compassion. The consciousness element signifies the highest state of understanding and enlightenment, bringing peace and happiness through refined awareness. **Class 5: 5 Goals & 4 Movements** **1. Explain how having wrong views damages our channels and how yoga practice repairs them.** Channels are damaged and have perforations or small tears all over them. The more we see things the wrong way, as coming from their own side, the more we damage the channels even further. The more damaged they are, the unhealthier our bodies become and the more mistaken our views of the world become. The effects of asana practice last if we have planted the right seeds throughout the day, created the right conditions for them to ripen, and avoided holding wrong views about our practice. So how do we repair these channels? We do the opposite. Thoughts of love and wisdom function to repair these channels. This allows the winds to flow more smoothly through them. **2. Give some example of how these damaged channels might manifest in the body.** Physical expressions of damaged channels include having a bent spine, wrinkles, general aging, or some form of twisting in the body. Mentally, the more damaged our channels are the more we will have negative thoughts and emotions. On the other hand, someone who has healed their channels by understanding seeds and emptiness, and by taking care of other people, will be more vibrant, joyful, compassionate, and strong. The more we practice compassionate wisdom, the more we can loosen our knots and clean and strengthen our channels. **3. Please name the 5 goals of the Lady Niguma practice.** Lady Niguma’s yoga is designed to use inner and outer methods to make changes to the subtle body. The 5 goals of this practice are and which is the primary focus of LNF1 1. Cleaning the channels of impurities 2. Cleaning the inner drops of consciousness 3. Cleaning the winds and drops together 4. Opening the channel 5. Entering the wind into the central channel **4. The Lady Niguma Yoga sequence achieves the first of the five goals through four simple steps that work to release the knots in the channels, straighten the channels, gather the winds into the central channel, and distribute the drops and prana. Name and briefly describe these 4 movements.** 1. Twist 2. Stretch 3. Gather 4. Distribute **5. Briefly describe the effect of the application of these movements.** 1. Twist Twists are composed of poses that primarily pull at the channels in the opposite direction of their natural twist around the central channel. When it is not possible to twist, applying pressure is substituted. This is done for the root and crown chakras, for example. 2. Stretch These poses primarily straighten out the primary channels. 3. Gather These poses gather the wind from the side channels into the central channel. 4. Disperse After the prana has been gathered, it is distributed and moved up along to the next chakra or back out of the central channel into the body’s system of channels. When we apply these simple outer methods, our prana is calmed, our thoughts are calmed, and our emotions settle. With a calm mind, we can more clearly understand the great mistake we are making every single moment of the day. It is this wisdom that we use to heal our damaged channels. **Class 6: Tristhana and Managing Lung** **1. Provide a definition for tristhana and list the three techniques used. List benefits of using the technique.** Tristhana is a term used to describe the trifecta of three techniques. Ujjayi calms the nervous system, soothes trauma response, promotes relaxation and stress reduction. It can clear mucus from the throat and nasal passages. Bandha, or binding our attention, helps us to make adjustments to posture, find & explore our edge. By approaching our edge, we build inner heat and elevate the heart rate, improving circulation throughout the body. Dirshti helps us to develop single pointed concentration, change your worldview and withdraw the senses to master the senses. Overall tristhana changes yoga asana from fitness training to a moving meditation, establishing an ability to respond with compassionate wisdom, rather than react with negative emotion. **2. Describe the pranayama technique known as Ujjayi. List a few benefits of practicing the technique. Why is the technique called Victorious breath and what are we gaining victory over?** Ujjayi is an unforced inhale and exhale of equal measure. The breath should be long, gentle and fine. As an advanced variation, this technique can be with a slight constriction in the back of the throat, creating a soft "ocean wave" sound. The technique helps to deepen and steady the breath, while also building internal heat and removing phlegm from the throat. It can help to calm the nervous system, soothe trauma response, promote relaxation and reduce stress. Perhaps it is called victorious breath because of its ability to tonify the vagus nerve, helping our nervous system to remain regulated in times of stress and misunderstanding. With the technique, we can possibly gain victory over inner obstacles like ignorance, mistaken liking & disliking, grasping and our negative emotions. **3. Describe the three parts of binding attention or using the technique of bandha in the beginner variation.** Scan: body scan the parts of the lower, middle, and upper body for comfort and stability. Observe without judgment how the body is. Align: make small adjustments to bring the body into alignment, find stability, and meet your edge. Let go: Settle in and let the attention flow to the next bandha or to the dṛṣṭi. **4. Working with the subtle body is described with the metaphor of riding a tiger. It can be a very powerful method, but if the tiger turns on you, it can also be very problematic\! What is the main problem called and what element is it an imbalance of?** The most common problem is called *lung* and is an excess of the wind element. **5. What are some causes of *lung*?** Doing our yoga practices with too much force is the main cause of *lung*. We need to have a steady practice that is manageable and allows us to meet our other obligations. When we push too hard, too long, or do practices improperly, that are too difficult or in the wrong order, we can also experience *lung*. Also, having an impure motivation like pride or jealousy can be a cause of this energy. **6. What are some signs of *lung*?** Signs of *lung* include: ·Chest pain or feelings of constriction around the heart ·Inability to sleep ·Headaches ·Shaking in the body, arms, or hands ·Abnormal inability to concentrate ·Feeling overly giddy and acting silly, laughing uncontrollably for no apparent reason ·Feeling paranoid or having delusions; being overcome by sudden anxiety **7. If signs of *lung* arise, what should we do?** When these signs arise, we must take some action. These ailments are much easier to treat if we act sooner than later. The most important way to counteract these conditions is by slowing down or stopping our practices until the symptoms go away. Additionally, we can: ·Eat solid, heavy food. Oils, butter, peanut or other nut butters, and ghee, are especially helpful ·Take a walk outside or in nature. Look up at the sky or vast landscapes to open up our consciousness in relaxing, expansive ways ·Take a nice relaxing warm bath ·Have an oil massage ·Read something enjoyable, not serious, something that makes you laugh ·Avoid situations that further cause stress or anxiety. Strictly avoid all forms of caffeine and sugars, even things like chocolate and fruit juices If these symptoms are acute or continue for more than 18-24 hours, it may be necessary to seek advice from an experienced yoga teacher or someone who has experience in contemplation retreats, or from professional medical personnel. **Class 7: Crucial Points** **1. Review the names of the 5 layers of the onion.** a. Body b. Breath c. Winds d. Thoughts e. Seeds **2. What is in the center of the onion?** Normally we say emptiness is in the center of the onion. An onion has no center, there is an absence there. That is what makes it such a perfect metaphor for emptiness—which is a lack or an absence of self-existence. Here though we say that at the center of the onion is emptiness and bliss. **3. What is the connection between emptiness and bliss?** Prana in the central channel is related to thoughts associated with love, compassion, wisdom, and bliss. So we can see that when we have pleasant experiences, brought on by some amount of prana coming into the central channel, we have the opportunity to have insights into the nature of reality, or emptiness. In this way, we can use our blissful experiences to increase our capacity to understand that the world is coming from seeds, and that above all else, we must be kind. As Shantideva says: The total amount of happiness that exists in the world has come from wanting to make others happy. The total amount of suffering that exists in the world has come from wanting to make yourself happy. Come and see the difference. **Class 8: From Kindness to Light** \[no questions\]