Himalayan Yoga Tradition Teacher Training Program

The Three Bodies (sharras) and the Five Sheaths (koshas )

1. sthla sharra (Gross Body) - - - - - - - - - 1. anna-maya* kosha

(The Sheath of "Food")
2. skshma sharra (Subtle Body) - - - - - - - 2. prna-maya kosha
(The Sheath of "Energy")
3. mano-maya kosha
(The Sheath of "Mind")
4. vijnna-maya kosha
(The Sheath of "Intellect")
3. krana sharra (Causal Body) - - - - - - - 5. nanda-maya kosha
(The Sheath of "Bliss")
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* The word maya here means composed of, not to be confused with my, which is variously
translated as creative power, mother of the universe, relative reality or illusion.

2006-2015 Himalayan Yoga Tradition Teacher Training Program, All Rights Reserved

Himalayan Yoga Tradition Teacher Training Program

Exercise Without Movement

1) Crocodile Centering
2) Savasana Systematic Tensing & Relaxing
a) Rt. Leg / Left Leg (Repeat)
b) Both Legs (Repeat)
c) Rt. Arm & Rt. Leg / Left Arm & Left Leg (Repeat)
d) Rt. Arm / Left Arm (Repeat)
e) Both Arms (Repeat)
f) Both Arms & Both Legs (Repeat)
3) Boat Posture (Repeat)
4) Asvini Mudra (Repeat)
5) Child's Pose with Five Deep, Vigorous Breaths
6) Standing Systematic Vertical Tensing & Relaxing (Repeat)
7) Agni Sara
8) Shavayatra (61-Point Relaxation)
9) Cosmic Ocean-Tropical Beach Pranic Relaxation
10) 2:1 Breathing in a Meditative Posture
11) Alternate Nostril Breathing (Nadi Shodhana) & Breath Awareness
12) Meditation
Benefits
Exercise Without Movement enables one to
* understand the relationship of the mind to body & breath
* vitalize muscles, the respiratory system, the nervous system
and the mind.
* discriminate among muscle groups & gain control over
sympathetic tension and the generalized response
* explore the subtle pathways from the mind to the muscles
(from thought & volition to action & movement)
* create new grooves in the mind
* achieve mastery over the autonomic nervous system
* find the correct level of muscle tone for optimum health
* gain longevity by preventing the ailments of old age
"Through these exercises one comes to experience the tremendous potential of the mind itself
and make a dramatic step inward through the layers of the personality towards the center of the
mind and consciousness so that all the functions of personality can serve the final goal of human
destiny: moksha ."
Swami Rama

2006-2015 Himalayan Yoga Tradition Teacher Training Program, All Rights Reserved