Day 1: Rooting & Rising | Weekly Yoga Classes

Guide students to a comfortable seated position -- cross-legged on the mat (Sukhasana) or on a folded blanket if the hips are tight. Hands rest gently on the knees, palms down for grounding energy.

"Close your eyes. Let the weight of your body settle into the earth beneath you. Feel the support of the ground -- it has always been there, and it is not going anywhere.

Imagine a Banyan tree -- India's national tree, the Vata Vriksha. A single Banyan tree can look like an entire forest. Its branches send roots downward, and those roots become new trunks. It grows not just upward, but back into the earth. The tree's greatest power is not in how tall it stands, but in how deep and wide its roots reach.

Today, we plant roots -- in our bodies, in our breath, in this practice -- so that we, too, can rise.

Set a quiet intention for yourself: Today I plant roots so I can rise.

Let us begin together. We will take three deep breaths as a group."

Breath 1: Inhale deeply through the nose (4 counts)... Exhale slowly through the mouth (6 counts).

Breath 2: Inhale through the nose (4 counts)... Exhale through the mouth (6 counts).

Breath 3: Inhale through the nose (4 counts)... Exhale through the nose (6 counts). Let the breath settle into its natural rhythm.

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a) Tadasana / ताड़ासन (Mountain Pose)

Story: The mountain stands unmoved by storms. Wind may howl around it, rain may beat against it, but the mountain does not flinch, does not bend, does not apologize for standing tall. We begin our practice by becoming the mountain -- quiet, unshakable, rooted.

Instructions

Stand at the front of your mat with your feet together, big toes touching, heels slightly apart. If balance is a concern, keep the feet hip-width apart.
Spread your toes wide and press all four corners of each foot evenly into the mat -- the base of the big toe, the base of the little toe, the inner heel, and the outer heel.
Engage your thigh muscles gently by lifting the kneecaps slightly. Do not lock the knees.
Lengthen your tailbone toward the floor. Draw the lower belly gently in and up.
Roll the shoulders back and down, away from the ears. Let the arms hang naturally by your sides, palms facing forward in a gesture of openness.
Lengthen the crown of your head toward the sky. The chin is level -- neither lifted nor tucked.
Soften your face. Soften your jaw. Soften the space between your eyebrows.

Breath Work

Inhale and feel the body grow taller, as if the crown of your head is being drawn upward by a thread.
Exhale and feel the feet press more firmly into the earth, roots growing downward.
Breathe steadily during the hold -- each inhale lifts you, each exhale grounds you.

Hold: 30 seconds to 1 minute.

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b) Sukshma Vyayama / सूक्ष्म व्यायाम (Subtle Joint Rotations)

Story: In the ancient Gurukul tradition -- where students lived with their teacher and learned through daily practice -- every morning began with Sukshma Vyayama. Before any asana, before any meditation, the body was prepared gently, joint by joint. The word "Sukshma" means subtle. These are small movements with powerful effects. We honor that tradition now by warming the body the way it has been done for centuries.

Duration: ~3 minutes total

Neck Rotations (~30 seconds):

Standing in Tadasana or seated comfortably, bring the chin toward the chest.
Slowly roll the right ear toward the right shoulder, then tilt the head gently back, then bring the left ear toward the left shoulder, and return the chin to the chest.
Move slowly. This is not a stretch -- it is an awakening.
Complete 3 full circles in one direction, then 3 full circles in the other direction.

Breath: Inhale as the head moves back, exhale as the head comes forward. Let the breath lead the movement.

Shoulder Rotations (~30 seconds):

Place your fingertips on your shoulders (right hand on right shoulder, left hand on left shoulder).
Draw large circles with the elbows -- forward, up, back, and down.
Complete 5 rotations forward, then 5 rotations backward.

Breath: Inhale as the elbows lift up and back, exhale as the elbows come forward and down.

Wrist Rotations (~30 seconds):

Extend both arms in front of you at shoulder height.
Make gentle fists and rotate the wrists slowly -- 5 circles clockwise, then 5 circles counterclockwise.
Then open and close the fists 5 times, spreading the fingers wide on each opening.

Breath: Breathe naturally and steadily throughout. No need to synchronize with this smaller movement.

Ankle Rotations (~30 seconds):

Shift your weight to the left foot. Lift the right foot slightly off the floor (or hold a wall for balance).
Rotate the right ankle slowly -- 5 circles clockwise, 5 circles counterclockwise.
Set the right foot down. Shift your weight to the right foot and repeat with the left ankle.

Breath: Breathe naturally and steadily throughout. Focus on balance and the gentle warming of the joint.

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c) Marjariasana-Bitilasana / मार्जरी-बितिलासन (Cat-Cow Pose)

Story: Watch a cat when it wakes from sleep. Before it does anything else, it stretches -- arching its back, extending its spine, taking its time. Animals are natural yogis. They do not need a teacher or a textbook. They listen to the body. In Cat-Cow, we learn from them -- moving instinctively, letting the breath guide the spine.

Instructions

Come to a tabletop position on your hands and knees. Wrists are directly under the shoulders, knees directly under the hips.
Spread the fingers wide and press the entire palm into the mat. The tops of the feet rest on the floor.
Start with a neutral spine -- the back is flat like a tabletop. Gaze is toward the floor between your hands.

Cow Pose (Bitilasana):

Inhale: Drop the belly toward the mat. Lift the chest and tailbone toward the ceiling. Gaze lifts gently forward and slightly up. The shoulders draw back, away from the ears.

Cat Pose (Marjariasana):

Exhale: Round the spine toward the ceiling. Tuck the tailbone under. Draw the chin toward the chest. Press the floor away with your hands. Feel the stretch across the upper back.
Continue flowing between Cow on the inhale and Cat on the exhale. Let the breath initiate each movement -- the body follows the breath, not the other way around.
Move slowly. Feel each vertebra articulating, one by one.

Breath Work

Inhale = Cow (belly drops, chest lifts, back dips)
Exhale = Cat (back rounds, chin tucks, belly draws in)

Repetitions: 8-10 rounds. One round = one Cat + one Cow.

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a) Utkatasana / उत्कटासन (Chair Pose)

Story: There is no visible chair -- you sit on the throne of your own inner strength. "Utkatasana" is often translated as "chair pose," but the Sanskrit word "Utkata" actually means fierce, powerful, intense. This is the Fierce Pose. And fierceness in yoga is not aggression -- it is unwavering commitment. It is the quiet decision to stay when everything in you wants to leave.

Instructions

Begin in Tadasana (Mountain Pose) at the front of your mat. Feet are together, or hip-width apart for more stability.
Inhale: Sweep the arms overhead, palms facing each other, biceps alongside the ears. Shoulders stay down away from the ears.
Exhale: Bend the knees and lower the hips as if sitting back into an invisible chair. Send the hips back and down.
Keep the weight in the heels -- you should be able to wiggle your toes. If you look down, you should be able to see your toes past your knees.
The knees track over the second and third toes. Do not let the knees collapse inward.
Keep the chest lifted and the spine long. There is a tendency to lean too far forward -- resist this. Think of lifting the heart toward the ceiling even as the hips sink down.
Engage the core by drawing the lower belly gently in and up.
Gaze forward or slightly upward between the hands.

Breath Work

Inhale to raise the arms.
Exhale to sink into the pose.
Breathe steadily during the hold -- smooth, even breaths through the nose. Do not hold the breath. The legs may burn, but the breath stays calm.
Exhale to straighten the legs and lower the arms to release.

Hold: 30 seconds. Work up to 1 minute over time.

Modification: Do not sink as deep -- even a slight bend in the knees is valid. Place hands on hips instead of overhead if the shoulders are tight or fatigued.

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b) Vrikshasana / वृक्षासन (Tree Pose)

Story: The Banyan tree -- Vata Vriksha -- is India's national tree, and it is unlike any other. Its branches send aerial roots downward, and when those roots reach the soil, they thicken into new trunks. A single Banyan tree can spread across acres, looking like an entire forest, yet it is one organism. The Great Banyan in Kolkata's Botanical Garden has a canopy that covers over 14,000 square meters. Like the Banyan, we grow stronger not by reaching higher, but by staying rooted. The deeper the roots, the taller we can stand.

Instructions

Begin in Tadasana. Fix your gaze on a single, unmoving point in front of you -- this is your Drishti (focal point). Do not let the eyes wander.
Shift your weight fully into the left foot. Feel all four corners of the left foot grounded firmly.
Inhale: Slowly lift the right foot off the floor. Use your right hand to place the sole of the right foot on the inner left thigh (toes pointing down) or on the inner left calf.
Never place the foot on the knee -- this puts lateral pressure on the knee joint. Above the knee or below the knee only.
Exhale: Once you find your balance, bring the hands to Anjali Mudra (prayer position) at the heart center.
When stable, you may inhale and extend the arms overhead, palms facing each other or touching, like branches reaching toward the sky.
Keep the standing leg strong but not locked. The hip of the lifted leg opens gently to the side.
Press the sole of the lifted foot into the inner thigh, and the inner thigh back into the foot. This opposing pressure creates stability.

Breath Work

Inhale as you lift the foot and place it.
Exhale as you settle into balance and find stillness.
Breathe normally during the hold -- calm, steady breath. If the breath is panicked, the body will follow. Keep the breath like still water.
Exhale to release the foot back down to the floor.

Hold: 30 seconds each side.

Repeat on the other side (standing on the right foot, left foot lifted).

Modification: Place the foot at the ankle in a kickstand position -- toes remain on the floor, heel rests against the inner ankle of the standing leg. This gives partial support while still practicing balance. Alternatively, practice near a wall and lightly touch the wall with one hand for support.

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c) Padahastasana / पादहस्तासन (Hand-to-Foot Pose / Standing Forward Bend)

Story: We bow to the earth. In yoga tradition, bowing is not weakness -- it is the ultimate strength. It takes more courage to surrender than to resist. The rigid tree breaks in the storm; the flexible one survives. "Pada" means foot, "Hasta" means hand. In this pose, we bring our hands to our feet -- connecting our effort (the hands that do our work in the world) to our foundation (the feet that carry us). It is a gesture of humility: the head drops below the heart, and we let go of control.

Instructions

Begin in Tadasana at the front of your mat. Feet are together or hip-width apart.
Inhale: Sweep the arms overhead, lengthening the entire front body. Reach through the fingertips.
Exhale: Hinge forward from the hip joints (not the waist). Lead with the chest, keeping the spine long as you fold.
Bend the knees as much as you need to in order to bring the torso toward the thighs.
Slide the hands under the feet, palms facing up, so that the toes reach the creases of your wrists. The tops of the hands rest on the mat beneath the soles of the feet.
Let the head hang heavy. Release all tension from the neck. The crown of the head points toward the floor.
Gently straighten the legs as much as you comfortably can, without locking the knees. The straightening is secondary -- the fold and the release are primary.

Breath Work

Inhale: Lengthen the spine -- create space between each vertebra. You may lift the chest slightly to find length.
Exhale: Fold deeper. Let gravity and the breath do the work. Do not pull or force.
Breathe steadily in the hold. Each exhale is an invitation to go a little deeper, never a demand.
To come out: Inhale, bend the knees, slide the hands out, and slowly roll up to standing one vertebra at a time, head comes up last.

Hold: 30 seconds to 1 minute.

Modification: Bend the knees generously -- there is no shame in bent knees; it protects the lower back. Place the hands on the shins, on the ankles, or on yoga blocks placed on either side of the feet, instead of sliding them under the feet.

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$d) Paschimottanasana / पश्चिमोत्तानासन (Seated Forward Bend)$

d) Paschimottanasana / पश्चिमोत्तानासन (Seated Forward Bend)

Story: "Paschima" means "west" in Sanskrit. In yoga tradition, the back of the body is called the "west" side. Why? Because yogis traditionally faced east for their morning practice -- greeting the rising sun -- so the sun would shine on their backs. This pose stretches the entire "west" side of the body, from the heels, up through the calves, hamstrings, and spine, all the way to the crown of the head. It is said in the Hatha Yoga Pradipika that Paschimottanasana is among the foremost of asanas -- it calms the mind, kindles the digestive fire, and awakens the Sushumna Nadi, the central energy channel that runs along the spine.

Instructions

Sit on the mat with both legs extended straight in front of you (Dandasana / Staff Pose). Sit on a folded blanket if the lower back rounds or the hamstrings are very tight.
Flex the feet -- toes point toward the ceiling, heels press gently forward. This engages the legs and protects the knees.
Place the hands alongside the hips and press into the mat. Sit tall. Lengthen the spine upward.
Inhale: Sweep the arms overhead, reaching through the fingertips. Lengthen from the base of the spine to the crown of the head.
Exhale: Hinge forward from the hip joints, leading with the chest -- not the head. Reach the hands toward the toes, ankles, or shins.
Hold wherever your hands naturally reach -- the toes, the balls of the feet, the ankles, or the shins. If you can reach the feet, gently wrap the index and middle fingers around the big toes (Yogi Toe Lock / Padangusthasana grip).
Keep the spine as long as possible. Think of laying the belly on the thighs rather than bringing the forehead to the knees. Length in the spine is more important than depth in the fold.
Let the shoulders relax away from the ears. Let the elbows bend outward and feel heavy.

Breath Work

Inhale to lengthen the spine -- imagine creating space between each vertebra.
Exhale to fold deeper -- surrender into the stretch.
Never force. Let the breath take you deeper with each exhale. The body opens on its own timeline.
Breathe steadily during the hold. Each exhale softens the hamstrings, the back, the mind.
To come out: Inhale, lift the chest, lengthen the spine, and slowly walk the hands back toward the hips, rising to a seated position.

Hold: 1 minute.

Modification: Use a yoga strap or towel looped around the balls of the feet -- hold one end in each hand and gently draw yourself forward with a straight spine. Bend the knees slightly if the hamstrings are tight. Sit on a folded blanket to tilt the pelvis slightly forward, which makes the fold more accessible.

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e) Ardha Bhujangasana / अर्ध भुजंगासन (Half Cobra Pose)

Story: In yogic philosophy, the serpent Kundalini is said to sleep coiled three and a half times at the base of the spine, resting in the Muladhara Chakra. In Ardha Bhujangasana, the serpent begins to stir -- a gentle awakening, not a dramatic uncoiling. We do not force it. Just as a snake lifts its hood slowly, sensing the air, reading the warmth of the earth, we rise gently, keeping the elbows bent and close to the body. "Ardha" means half -- this is a pose of restraint, of patience, of trusting that gentle awakenings are more lasting than violent ones.

Instructions

Lie face down on the mat (prone position). Bring the legs together, tops of the feet pressing gently into the mat.
Place the forearms on the mat with the elbows directly under the shoulders. The forearms are parallel to each other, palms flat on the mat, fingers spread and pointing forward.
Press the pubic bone and the tops of the feet gently into the mat. Engage the thigh muscles slightly.
Inhale: Press into the forearms and gently lift the chest and head off the mat. The lift comes from the upper back, not from pushing with the arms.
Roll the shoulders back and down, away from the ears. Draw the shoulder blades together gently on the back.
Keep the hips, pelvis, and legs on the ground. There should be no compression in the lower back.
The gaze is slightly forward and down -- not cranking the neck upward. Keep the back of the neck long.
Exhale: Slowly lower the chest and forehead back to the mat.

Breath Work

Inhale as you lift the chest -- the breath opens the front body.
Breathe steadily in the hold -- smooth, even breaths. Each inhale gently expands the chest a little more.
Exhale as you lower down -- controlled, slow, with awareness.

Hold: 20-30 seconds per repetition.

Repetitions: 2-3 times. Rest for a few breaths between each repetition with one cheek on the mat and arms alongside the body.

No modification needed -- Ardha Bhujangasana (Half Cobra) is itself the gentle, accessible version of Bhujangasana (Full Cobra). It is appropriate for all levels.

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f) Pawanmuktasana / पवनमुक्तासन (Wind-Releasing Pose)

Story: "Pawan" means wind, "Mukta" means release. This pose releases trapped energy -- Vayu, the wind element -- from the body. In Ayurveda, India's ancient system of medicine, trapped Vata (wind energy) is considered the root of many imbalances: bloating, anxiety, restlessness, joint pain. This humble, unassuming pose is deceptively powerful. It massages the internal organs, aids digestion, releases tension from the lower back, and calms the nervous system. Sometimes the simplest practices are the most healing. Do not underestimate a pose because it looks easy.

Instructions

Right Side:

Lie on your back (supine position). Legs are extended, arms resting alongside the body.
Inhale: Bend the right knee and draw it toward the chest.
Exhale: Clasp both hands around the right shin, just below the knee. Gently press the knee toward the chest and slightly toward the right shoulder.
Keep the left leg extended and active on the mat, toes pointing upward.
Tuck the chin slightly to lengthen the back of the neck.
Hold for 20-30 seconds. With each exhale, give a gentle squeeze, drawing the knee a little closer.

Left Side:

Release the right leg back to the mat.
Inhale: Bend the left knee and draw it toward the chest.
Exhale: Clasp both hands around the left shin. Gently press the knee toward the chest and slightly toward the left shoulder.
Keep the right leg extended and active on the mat.
Hold for 20-30 seconds. Breathe naturally. Gentle squeeze with each exhale.

Both Knees Together:

Release the left leg back to the mat.
Inhale: Bend both knees and draw them toward the chest.
Exhale: Wrap both arms around the shins. Gently press both knees toward the chest.
You may gently rock side to side to massage the lower back -- this is a natural and wonderful movement.
Hold for 30 seconds. Breathe naturally. Each exhale, gentle squeeze.
To release, exhale and slowly extend both legs back onto the mat. Let the arms rest by the sides. Pause and observe the effects.

Breath Work

Inhale to prepare and create space.
Exhale to hug the knee(s) in -- the exhale compresses the abdomen, aiding the release.
Breathe naturally during the hold. Each exhale, a gentle squeeze. Each inhale, a slight release of pressure.

No modification needed -- Pawanmuktasana is naturally accessible for all levels. It is one of the most universally beneficial poses in yoga.

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Gentle Seated Twist -- Ardha Matsyendrasana Variation (~2 minutes)

Come to a comfortable seated position, legs crossed (Sukhasana).

Right Side:

Inhale: Sit tall. Lengthen the spine from tailbone to crown.
Exhale: Gently twist to the right. Place the right hand on the floor behind you and the left hand on the right knee.
Hold for 5 slow breaths. Each inhale, grow taller. Each exhale, twist a little deeper. The twist comes from the mid-spine, not from cranking the neck.
Inhale to return to center.

Left Side:

Exhale: Gently twist to the left. Place the left hand on the floor behind you and the right hand on the left knee.
Hold for 5 slow breaths. Same principle -- inhale to lengthen, exhale to deepen.
Inhale to return to center.

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Anulom Vilom / अनुलोम विलोम (Alternate Nostril Breathing) (~5 minutes)

Story: We have two nostrils, but they are not simply two openings. In yoga, the left nostril is the gateway to Ida Nadi -- the lunar channel, associated with cooling energy, calmness, and the mind's receptive quality. The right nostril is the gateway to Pingala Nadi -- the solar channel, associated with warming energy, activity, and the mind's analytical quality. Most of the time, one dominates the other, and we are slightly out of balance. When we breathe alternately through each nostril, we balance these two energies -- sun and moon, effort and surrender, doing and being. Anulom Vilom is one of the most powerful Pranayama techniques in all of yoga. It is simple, and it is transformative.

Instructions

Sit comfortably in Sukhasana (cross-legged) or Vajrasana (kneeling). The spine is tall, the shoulders are relaxed, the eyes are closed.
Rest the left hand on the left knee, palm facing up or down -- whatever is comfortable.
Bring the right hand into Vishnu Mudra: fold the index finger and middle finger toward the palm. You will use the thumb to close the right nostril and the ring finger to close the left nostril.
Take one full, natural breath to settle in.

Breath Work

Close the right nostril with the right thumb.
Inhale through the left nostril slowly and steadily for 4 counts.
Close both nostrils (thumb on right, ring finger on left). Hold the breath gently for 2 counts. No strain.
Release the right nostril (lift the thumb). Exhale through the right nostril slowly for 4 counts.
Keep the left nostril closed. Inhale through the right nostril slowly for 4 counts.
Close both nostrils. Hold gently for 2 counts.
Release the left nostril (lift the ring finger). Exhale through the left nostril slowly for 4 counts.

This completes ONE round.

Perform 5-7 rounds. Move slowly. There is no rush. The breath should feel smooth, quiet, and effortless -- like a silk thread being drawn through the nostrils.

After the final round, release the right hand to the knee. Sit with both hands resting on the knees. Breathe naturally through both nostrils. Observe the quality of the mind. Notice if anything has shifted.

Teacher's Note for Beginners: If holding the breath (retention) causes any strain or anxiety, skip the hold entirely. Simply inhale through one nostril, exhale through the other, inhale through the same, exhale through the first. The alternating pattern is the essential element; the hold can be added later with practice.

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Instructions:

Slowly lie down on your back. Extend the legs and let the feet fall open naturally, hip-width apart or wider.
Bring the arms alongside the body, about six inches away from the torso. Turn the palms to face upward -- a gesture of receiving.
Tuck the chin very slightly to lengthen the back of the neck. If the lower back is uncomfortable, bend the knees and place the feet flat on the mat.
Close the eyes. Let the weight of the body surrender completely to the ground. You are not holding anything up. The earth holds you.

Guided Relaxation:

"Bring your awareness to your feet. Let them be heavy. Let them fall open. Release any tension in the toes, the arches, the ankles.

Let the heaviness travel up into the legs. The calves soften. The thighs release. The knees let go.

Feel the hips and the pelvis settle into the mat. Let the belly be completely soft -- no holding, no bracing. Let each breath gently rise and fall in the belly like a wave.

The chest is open and relaxed. The shoulders melt into the floor. The arms are heavy. The hands are soft. The fingers are gently curled.

Soften the jaw. Let the tongue rest on the floor of the mouth. Relax the space around the eyes. Smooth the forehead. Let the entire face be soft, as if the muscles of the face have simply melted away.

There is nothing to do. Nowhere to be. Nothing to fix. Just breathe. Just rest."

Allow 1-2 minutes of silence. Hold the space.

Closing Visualization:

"As you rest here, imagine again the Banyan tree. See its roots -- not just below, but all around, dropping from branches, reaching into the earth, growing into new trunks of strength.

Like the Banyan tree, your practice today has planted roots. These roots will grow -- not just on the mat, but in everything you do. In the way you stand, the way you breathe, the way you meet the world.

The strongest trees are not the tallest. They are the ones with the deepest roots. Carry this grounding energy with you when you leave this room today."

Bringing Students Back:

"Begin to deepen the breath. Let each inhale be a little fuller, a little longer.

Gently wiggle the fingers and the toes. Small movements, like the body is waking from a deep rest.

Keeping the eyes closed, draw the knees into the chest and give yourself a gentle hug.

Roll over to your right side. Rest here for a moment in a fetal position -- this is the position of new beginnings.

When you are ready, use the left hand to gently press yourself up to a seated position. Let the head be the last thing to rise."

Closing:

"Bring the hands together at the heart center in Anjali Mudra. Bow the head gently toward the hands.

Thank yourself for showing up today. For choosing to slow down, to breathe, to plant roots.

The light in me honors the light in you."

"Namaste."

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Class ends. Students may remain seated as long as they wish.