Charter : Eva Ruchpaul Institute of Yoga

– The session begins with postures which aim to relax the main joints, in order to regulate the breathing and encourage interiorization.
– Postures to expand the chest in breath suspension after inhaling.
– Postures to improve the circulation in the lower limbs while breathing normally.
– Postures to liberate the hips and lengthen the spine and back, in breath suspension after exhaling.
– Postures which induce silence (fish and yoga mudra).
– Final postures:

• adapted to the theme of the session,
• taking into consideration the students’ activities after the session,
• re-establishing a state of watchfulness and alertness.

The teacher must keep up his/her practice and have regular contact either with the INSTITUT EVA RUCHPAUL or with a more experienced teacher.

1. ALTERNATION

A time to recuperate after every posture.
Balance between postures in breath suspension after inhaling / after exhaling ; forward/back bends ; internal/external rotation ; abduction/adduction.
Such alternation re-establishes a balance of tensions.

2. PROGRESSION

Gradual progression, each session building upon the one before.
Only one new posture to be introduced at a time.

3. NON-REPETITION

The posture is never repeated in order for the student to experience a heightened awareness.

4. BREATHING

Between the postures:
– A time of silence ( the teacher should never « occupy » this space by speaking).
– A time for abdominal breathing.
– A complete breath, with a suspension after inhaling and an equal suspension after exhaling. The suspensions can be from one to sixteen seconds in length, but must be comfortable and effortless.
– Breath suspension during some postures, either after inhaling or after exhaling, and normal breathing during the others.

5. THE END OF THE SESSION

– There is no formal relaxation lying down at the end. For approximately ten minutes, pranayama exercises are performed in a straight sitting position :
– Slow alternate nostril breathing with a breath suspension after each inhalation.
– Complete breath.
– Rapid alternate nostril breathing.
– To conclude, sit peacefully and if possible, drink a glass of water before leaving the room.