Root Chakra &
The Yamas

Session 1 in the Hero's Journey

"The Intention" — The call to adventure; to open the body and prepare for the journey.

The 1st Limb: The Yamas

The Yamas are the ethical foundations of yoga — how we relate to the world around us.

• Ahimsa — Non-violence, compassion for all living things
• Satya — Truthfulness, living in integrity
• Asteya — Non-stealing, not taking what isn't freely given
• Brahmacharya — Right use of energy, moderation
• Aparigraha — Non-possessiveness, letting go of attachment

The 1st Chakra: Muladhara — Root

• Color: Dark Red
• Bija Mantra (Seed Sound): LAM
• Qualities: Grounding, centering, stabilizing, safe, sound, secure

Asana

Root down and connect in Seated, Lotus or Mountain pose.

Flow Triggers

• Intense focused attention
• Deep embodiment
• Rich environment

The Mantras of Session 1

1. Inhale / Exhale
2. Everything is OK
3. Create your own — what makes you feel secure, safe, grounded?

Meditation

5 slow inhales and exhales (5.5 seconds each). Follow your breath closely. Hold positive thoughts for 17 seconds.

The Art of Breathing

The journey of breath mastery moves through three stages:

1. Conscious effort — deliberately controlling the breath
2. Natural depth — breath deepens without forcing
3. Art of breathing — breath becomes effortless and intuitive

Your breath is the key to RELAXATION

8 Breathing Techniques & Pranayama

1. Inhale / Exhale 5.5 seconds — Slow, rhythmic breathing. 5.5 seconds in, 5.5 seconds out. This is the optimal breathing rhythm for coherence between heart and lungs.
2. Eliminate pauses — Continuous flow between inhale and exhale with no gaps. Creates an unbroken circle of breath.
3. Big Sigh — Audible exhale through the mouth to release tension instantly. Let everything go.
4. Lengthen Exhale (4/8) — Inhale for 4 counts, exhale for 8 counts. The extended exhale activates the parasympathetic nervous system and deepens relaxation.
5. Breath of Joy — Three-part inhale with progressive arm movements (low, mid, high), then exhale as you fold forward. Energizing and mood-lifting.
6. Ujjayi — Ocean breath. Slight constriction at the back of the throat creates an audible, wave-like sound. Builds internal heat and focus.
7. Nadi Shodhana — Alternate nostril breathing. Balances the left and right hemispheres of the brain. Calming and centering.
8. Sitali / Kapalabhati / Kumbhakas — Cooling breath (Sitali: inhale through curled tongue), Skull Shining breath (Kapalabhati: sharp exhales with passive inhales), and Breath retention (Kumbhakas: holding breath at top or bottom).

The Science of Breathing

Your breath is the bridge between your voluntary and involuntary nervous systems — the one function you can consciously control that directly influences everything else.

Inhale Activates the Sympathetic Nervous System

Every inhale stimulates the "fight or flight" response. It activates:

• Muscular system — prepares muscles for action
• Cardiovascular system — increases heart rate
• Digestive system — redirects energy
• Respiratory system — opens airways
• Immune system — heightens alertness
• Endocrine system — releases stress hormones
• Skeletal system — prepares for movement

Exhale Activates the Parasympathetic Nervous System

Every exhale stimulates the "rest and digest" response. This is why lengthening the exhale is the single most powerful tool for calming the body.

"Your breath is the key to RELAXATION"

When you understand this science, you understand why every yoga class begins and ends with breath: you are literally training your nervous system to shift from stress to calm on command.

Breathing Cues While Teaching

These are the verbal cues you weave throughout your teaching to keep students connected to their breath:

• "Everything starts with breath" — Breath is the foundation of every movement.
• "Everything breathes" — Remind students that breath is always happening; we're just bringing awareness to it.
• "Focusing on breath = present moment" — The breath is the anchor. When the mind wanders, return to breath.
• "Big sighs and soft smiles" — Audible exhales release tension. A soft smile releases facial muscles and shifts mood.
• "Breath as tool for redirecting thoughts" — When students get lost in their head, cue the breath to bring them back.
• "Breathing as body's natural stabilizer" — Steady breath creates steady postures. The breath IS the balance.

Asana Sequencing for Session 1

Session 1 focuses on grounding and connecting breath to movement. The sequence builds heat gradually while maintaining a strong connection to the earth:

• Sun Salutations B/C — Building warmth through the body with breath-linked movement
• Core Concepts & Twists — Engaging the center, wringing out tension
• Warrior Flows — Grounded, rooted standing postures that build stability and strength