Kamala Dietz: Yoga Lesson 1

Pelvic Rock:

• Lie with the soles of your feet close to the buttocks, knees up.

1. As you inhale, arch your back by pressing the base of your spine into the floor.

2. As you exhale, pull your buttocks under, pull the lower rib cage down and
press your navel toward the floor.

3. Repeat (1 & 2 above) 6 - 12 times.

• This simple pelvic movement is the foundation for all yoga postures.

Sitting Position:

• Sit on the edge of a folded blanket.
• Cross your ankles and draw your feet back towards you.
• Lift your hips and rock your pelvis forward.
• Lengthen and straighten your back.
• Draw your chin in and down and back a little.
• Allow your body to breathe from the abdomen.

Abdominal Breathing:

• The diaphragm is a sheet of muscles which divides the chest cavity and the abdominal

cavity. It moves down when you inhale and up when you exhale. Consequently,

the abdomen moves out a little as you inhale and in a little as you exhale.

Changing Positions from:

• Lying to sitting: Bring your knees to your chest, roll onto your side and walk or
roll up into a sitting position.

• Sitting to standing: Drop your head forward; then stand up. The head lifts to the
erect position last.

• If you are uncomfortable lying on your back, place a rolled blanket or pillow
under your knees. This will allow your back to relax.

No man (or woman) is great enough or wise enough
for any of us to surrender our destiny to.
The only way in which anyone can lead us
is to restore to us the belief in our own guidance.

~ Henry Miller