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YOU WILL NEED:TANTRA, YOGA ANDTHE CHAKRASA Course Through the ChakrasThe Chakras are regions along the spine that whirl energy,or hold it blocked. How that energy is functioning affectsour mind and our outer life. When we bring this energy intobalance and then increase its positive aspects, we canbecome much more efficient and powerful in our life.This fun and easy course will open the door to yourexperiences of the Chakras in a safe and accessible process.Each class is designated to a specific Chakra with poses thathelp connect that energy in your body. Breathing techniques,visualizations and even the use of a Mantra for that regionwill open any blockage and heal any overuse in that region.Following each class is a meditation to open the more subtlelayers of the Chakra.This course will open you to more awareness in your body andspirit, and is fun!Overview of the CourseThis 6-day course includes a 1-hr asana class and 30 minutemeditation, focusing on one or two chakras. Like constructinga building from a solid foundation, we start with ourfoundation or root chakra and move up from there.DAY ONE - EARTHAsana: First Chakra:Rooting and Getting GroundedMeditation: Chakra One andTwoDAY TWO - WATERAsana: First and Second Chakra:From Stability to CreativityMeditation: Chakra One andTwoDAY THREE - FIREAsana:Third Chakra:Building Your Inner FireMeditation: Chakra ThreeDAY FOUR - AIRAsana: Fourth Chakra:Accessing Space in the HeartMeditation: Chakra FourDAY FIVE - ETHERAsana: Chakra Five:Vibrations and the Power ofMantraMeditation: Chakra FiveDAY SIX - LIGHTAsana: Chakra Six:Awakening Inner VisionMeditation: Chakra Six About one hour for each asanaclass and about 30 minutes foreach meditation. You can do themseparately, saving the meditation forlater in the day/evening if you have abusy schedule. Space for your yoga mat that isgenerally free from disturbance. One blanket (or more) for sitting tokeep your knees even to or lower thanyour hips so that your back and kneesare happy. A strap and a block to support you insome of the poses. An empty belly for the yoga class.HOW TO DO THIS:You need to sign up for Yogavibes.com ifyou are not already a member. All videosare on the site. If you are new, you cansign up for a free two week trial period(enough time to do this series). Sign up atwww.YogaVibes.com. Links to the videoswork when you are logged in to yourYogaVibes account. Start with DAY ONE, taking the yogaclass and following the information in theclass. Follow with the meditation assignedto each day. If you cannot do themeditation right away, save it for laterin the day or evening, before you go tobed. If you have time, keep track of yourexperiences in a journal. Some classeswill be easier because you are likelymore open in these areas. Try to be veryinterested in the areas where you arenot so open – this is fun! When we bringsome positivity to the more difficult areas,they begin to open in a safe manner.TANTRA FLOW YOGA Jeanne Heileman Page 1
DAY ONE - EARTHDAY TWO - WATERhttp://bit.ly/YVd4dyhttp://bit.ly/1rQtEH6This class will introduce you to the MuladharaChakra, known as the Root Base. In women, it islocated at the cervix. In men, it is located about2 inches above the pelvic floor. This practice isfilled with poses that develop attention to the feet,legs and the earth. It also introduces a regulatedratio for breathing throughout the practice to bringcalm for the mind. In this flowing class there will bechallenging moments of developing strength to getstill, which when blended with pranayama woveninto the practice, becomes extremely powerful.We will first move through a flow practice to heatthe muscles and joints. And then we will go slowly,gradually and deeply, into the hips and adjoiningmuscles. You will hear some repeated informationabout the Muladhara Chakra and then beintroduced to the Swadhisthana Chakra, located inthe center of the pelvic bowl, including the sexualorgans. After getting our base needs addressed(food, clothing, shelter and health,) we beginto desire expansion to new tastes, people, andexperiences. This class will address both the stabilityand the movement and help heal both regionsthrough longer holds and inner visualizations.First Chakra:Rooting and Getting GroundedMEDITATION:First and Second Chakra:From Stability to CreativityChakra One and //bit.ly/10mTR5AThis meditation gets you rooted into your body andmind. It draws the negativity from areas of yourbody, mind, and emotions, and releases them outof you in a safe manner. You are left grounded,stable and solid. This is a great meditation to do introubling times.Chakra One and Two MeditationThis meditation gets you rooted into your body andmind. It draws the negativity from areas of yourbody, mind, and emotions, and releases them out ofyou in a safe manner. You are left grounded, stableand solid. This is a great meditation to do in troublingtimes.TANTRA FLOW YOGA Jeanne Heileman Page 2
DAY THREE - FIREDAY FOUR - AIRhttp://bit.ly/1pJiUVchttp://bit.ly/1tl1BfdThe Manipura Chakra, known as the City of Jewels,dwells in the center of our torso, generally behindthe belly button. In Tantra our center is known asthe “kunda” or oven in Sanskrit, where our internalfire is contained. We need this fire for healthydigestion of food, mental activity, and emotionalexperiences. We also need this fire to experiencethe vitality of life and our gut wisdom. This class willhelp you access, light, build and maintain yourflame so that it shines through the spark in youreyes, the glow of your skin and expands your wholeaura.The Anahata Chakra is located in the upper chestregion; we shall imagine it behind the sternum andin the center of the upper torso. The name means“Unstruck,” suggesting that there is a place in ourhearts that has never been hurt with harm or fear.Its quality is air, which suggests the concept of ourhearts being as light as air. This class will moveyou through a warm-up sequence similar to allflow classes, except that heat will come from howyou breathe as well as the poses. Backbends willbe coupled with Mantra and specific breathingtechniques to bring a sense of lightness andexpansiveness around the heart.Third Chakra:Building Your Inner FireMEDITATION:Chakra Three MeditationFourth Chakra:Loosening the Bonds in the HeartMEDITATION:http://bit.ly/1CHJ9o9Chakra Four MeditationAccording to Tantra, we have two fires in our belly.One, Jathara Agni, is needed to help us digest ourfood and process emotion. The other, Bhuta Agni,is a spiritual fire that burns our negative Karmas andour negative Samskaras. This meditation will helpcultivate an inner light which will then move to theManipura Chakra where you are invited to feel thepower of your inner flame and perhaps, becomethat flame. This is a powerful introduction to TantricFire Ceremonies.In this meditation you will be guided through Viloma,a Pranayama technique that moves the breathagainst the grain of what is comfortable. This createsexpansion and strength in the lungs and heart andease in the breath when it returns to its naturalrhythm. Then you will go on a journey, deep, intoyour own heart’s cavernous shadows to access alight that is always lit. When we see this light andbegin to feel it, our fear and negativity melt.http://bit.ly/1x41YyETANTRA FLOW YOGA Jeanne Heileman Page 3
DAY FIVE - ETHERDAY SIX - LIGHThttp://bit.ly/10mU9t5http://bit.ly/1vywKytThe practice focuses on aspects of the VishuddhiChakra, located in the throat and including theteeth and tongue. Ether is the element thatallows sound and vibration to travel. You will jointhe students vocalizing the mantra “So Hum” asyou move through Sun Salutations and poses. Attimes, things will get quiet as you silently repeatthe mantra, feeling the vibrational quality that themantra provides, resonate throughout the poses.This well-rounded class leads to Sarvangasana, theShoulder Stand, and Matseyasana, the Fish Pose.The Ajna Chakra is located between the twoeyebrows, and deep inside the center of your mind.There is no element for this Chakra, it is extremelysubtle and is often connected to the aspects oflight. It is said that when we close our outer eyes,the inner Third Eye begins to awaken and see whatis meant for our soul to see. In this class we will do afun flow practice, often closing our eyes to feel theposes from the inside out. You will develop an innerawareness and intelligence to match your .ly/1BCpPWQhttp://bit.ly/1pugKtsEverything vibrates, either on a slow, dull level ora faster, lighter frequency. The vibration of ourspeech comes from the vibrations of our respiratorysystem, which are a result of the vibrations from ourthoughts. If we can begin to control the vibrationsin our mind, it can eventually ripple outward pastour speech and into our actions and our life. Wereturn to “So Hum”, which translates to, “I amThat.” The “That” means a Divine spark which isinside each of us, our soul, our Higher Self. We arealigning ourselves to that sacred spark and less toour outer form, bank account, or accomplishments,all which constantly change.This online meditation is from a lineage of teachersin the Himalayan Mountains, brought to Jeannefrom her grand-teacher, Pandit Rajmani Tigunait.Using a technique that he taught her in his LivingTantra Training, you will learn a special Pranayama toheighten the access to the Third Eye, increasing theamount of Prana (Life Force) you are able to gatherand maintain in that region. Once that gathering isestablished, you will be guided where to move thisamazing ball of Prana, to help you in the directionyou need most.Chakra Five:Vibrations and the Power of MantraChakra Five MeditationChakra Six:Awakening Inner VisionChakra Six MeditationWhy Isn’t There A Class For Chakra Seven?Good question. The higher the Chakra, the subtleties andsensitivities increase. In general, we should always movethrough the Chakras in a systemic manner, from the lowestto the highest, to keep things safe. It’s like building a building– one sets the foundation before building the higher floors toensure that it won’t fall over. So, the more we pay attentionto the lower ones to remove blockages and increase ourawareness, the higher ones begin to open on their own, safely.TANTRA FLOW YOGA Jeanne Heileman Page 4
About Jeanne HeilemanJeanne Heileman began practicing yoga in1985 and has been practicing ever since. In 1996she took her first yoga teacher training at LosAngeles’ Center for Yoga with Diana Beardsley.She completed her second teacher training,focusing on Tantra, with Rod Stryker in ParaYoga,and continues to study with him as one of his seniorteachers. She took her third teacher training withYogaWorks under Lisa Walford and immediatelyjoined their Teacher Training Faculty. Jeanne hastraveled throughout India numerous times, studyingTantra with Pandi Rajmani Tigunait and studyingFlow & Ayurveda with Shiva Rea.Jeanne’s classes are strong, with clear instruction,and set in a playful environment, focused todiscover a deeper meaning to one’s practice. Sheoften includes the yogic practices of pranayama,mantra, and meditation within a flowing asanaclass. Registered with the Yoga Alliance at theE-500 Level, she teaches a regular schedule in LosAngeles and shares teacher training and workshopsaround the globe. To learn more about Jeanne,visit her website at:www.jeanneheileman.comTANTRA FLOW YOGA Jeanne Heileman Page 6
Space for your yoga mat that is generally free from disturbance. One blanket (or more) for sitting to keep your knees even to or lower than your hips so that your back and knees are happy. A strap and a block to support you in some of the poses
