Day 2 (Meditation 1) **1. What are the three prerequisites for having a successful meditation, as mentioned in this class?** The three prerequisites for having a successful meditation (navanga) are: 1. Ethics 2. Compassion 3. Wisdom **2. What is a consuming concentration meditation?** A consuming concentration meditation is a meditation technique where you focus so intensely on a single element that it seems to consume; or encompass your entire field of perception, like light consumes dark, or focus consumes distraction. So for instance, the earth element would seem to consume all the other elements. (Principles of Alignment 2) **1. Uddiyanabandha:** a. Is strictly sucking the navel in and up during an exhale suspension b. Is bonding attention to the torso, arms, & hands to direct inner winds c. Is detecting and directing the apana vayu d. All of the above **2. The spine:** a. Can move in six directions: flexion, extension, lateral (l+r), rotation (l+r) b. Can be aligned with descending the xiphoid and elevating the clavicles c. Is composed of 5 sections: cervical, thoracic, lumbar, sacrum, and coccyx d. All of the above **3. The hands:** a. Should be spread as flat as possible in weight bearing postures b. Should be allowed the space for upward bow of each bone c. Should be ignored unless you are being photographed d. All of the above **4. Jalandharabandha:** a. Is strictly tucking the chin during breath retentions b. Is holding water in your throat by engaging the glottis muscles c. Is bonding attention to the neck, head, and face to direct subtle energy d. None of the above **5. Nose breathing is:** a. Always the best under any and all circumstances b. Is ideal under most circumstances c. Is always inferior to mouth breathing d. All of the above (Yoga Sutra 1) **1. In as few words as possible, fully explain the first four verses of the Yoga** Sutra in your own words. Answers will vary. 1. Anytime that is now is a time that we can practice yoga. 2. Yoga is stopping how the mind misperceives reality. 3. The moment we stop the misperception is the moment we will see emptiness directly. 4. If we don’t see emptiness directly, we will continue to see a world coming at us, not from us. **2. Please describe the idea of virtti.** The Sanskrit word vrtii means thought, idea, or movement of the mind. It comes from the Sanskrit root virt, which can mean twisted or weird. This conveys the idea that a virtti is a thought that is turned around or backward, and this misperception forces us to see things as self-existent instead of as a reflection of our seeds. **3. What does “Atha yoganushasanam” mean, and why is the world “Atha” significant in the context of starting a yoga practice?** "Atha yoganushasanam" means "Now, the discipline of yoga." The word "Atha" is significant because it indicates a moment of readiness and commitment to begin the practice of yoga. It shows a transition from past attempts at finding happiness through external means to a new approach through yoga, emphasizing renunciation and inner transformation. (Element Workshop – Wind) **1. How can you apply the purified wind element to calm a stressful situation in your life?** Reflect on real-life examples where your mindful movement or stillness could have a positive impact on those around you. You can apply the purified wind element by first calming your own breath and movement. For example, if you're in a meeting that's becoming heated, you can consciously slow your breathing and move with deliberation, staying still when needed. This can help bring a sense of calm to the entire room, as others unconsciously mirror your composed energy. Visualizing yourself radiating stillness while speaking slowly and gently can also diffuse tension and create a more peaceful atmosphere. **2. Why is it important to maintain balance between movement and stillness in both body and mind?** Consider how the wind element's balance can influence not only your own well-being but also how others perceive and interact with you. Maintaining this balance helps prevent both physical exhaustion and mental restlessness. Too much movement can lead to anxiety and fatigue, while too much stillness can create stagnation or lethargy. By balancing the two, you create a flow of energy that feels natural and harmonious. It also affects how others perceive you—balanced movement and stillness can give you an air of confidence and calm, allowing you to navigate life’s challenges with grace and composure. **3. In what ways can you send out the purified wind element to help those in need?** Reflect on how the wind element can be used to heal or support others, either directly or through meditation and visualization practices. You can send the purified wind element by visualizing it flowing out from your own calm breath and movements, like a gentle breeze that soothes others. For instance, if you know someone dealing with a physical illness like Parkinson’s or mental distress, you can imagine your purified wind element calming their body or mind, bringing them stillness and relief. Even though this is a visualization, the intention behind it is powerful, as it plants seeds for future healing. You can also physically offer support by being a calming presence, which can have a profound impact on their sense of well-being.