The pituitary gland is known as the master gland in yogic anatomy. It regulates all the glands of the body and is associated with the 6th body – the Arcline – and the 6th chakra, known as the Third Eye. It is said that when the pituitary gland is balanced through yoga and meditation, the body comes into harmony with the soul.
Lunge Stretch Right
Posture: Bend the right knee, with the right foot flat on the floor. Extend the left leg straight back and place the hands on the floor for balance. Arch the head back and hold the position.
Breath: Long Deep Breathing for 1 minute, then begin Breath of Fire for 2 minutes.
3 minutes total.
Lunge Stretch Rest - Right
Posture: From the Lunge Stretch Right position, bring the right knee down to the floor, and bend the torso to rest over the thigh. Place the forehead on the floor, stretch the left leg all the way back, and rest the arms by the sides, palms up.
Breath: Long Deep Breathing.
Continue for 3 minutes.
Lunge Stretch Left
Posture: Bend the left knee, with the left foot flat on the floor. Extend the right leg straight back and place the hands on the floor for balance. Arch the head back and hold the position.
Breath: Long Deep Breathing for 1 minute, then Breath of Fire for 2 minutes.
3 minutes total.
Lunge Stretch Rest - Left
Posture: From the Lunge Stretch – Left position, bring the left knee down to the floor, and bend the torso to rest over the thigh. Place the forehead on the floor, stretch the right leg all the way back, and rest the arms by the sides, palms up.
Breath: Long Deep Breathing.
Continue for 3 minutes.
Front Bend
Posture: Stand up with the feet about two feet apart. Bend over and touch the fingertips or the palms on the floor.
Breath: Long Deep Breathing.
Continue for 3 minutes.
Standing Ego Eradicator
Posture: Stand up again and stretch the arms overhead at a 30 degree angle, thumbs pointing up, fingers on the palms. Keep your elbows straight.
Breath: Long Deep Breathing.
Continue for 3 minutes.
Triangle Pose
Posture: Come onto the hands and knees and push up into Triangle Pose. The heels are on the floor and the head and neck relax. The body makes a triangle shape with the straight lines from the hips to the heels, the hips to the hands, and the floor.
Breath: Unspecified.
Continue for 3 minutes.
Relax on the Stomach
Posture: Relax on the stomach with the head turned to one side
Breath: Relax the breath.
Continue for 1 minute.
Cobra Pose
Posture: Bring the heels together, and have the palms flat on the floor under the shoulders. Push up into Cobra Pose. Stretch the head and neck back. If you want to modify, you can keep a bend in the arms, or rest on the elbows. Keep the hips on the ground.
Breath: Long Deep Breathing.
Continue for 1 minute.
Cobra Pose with Head Turns
Posture: Remain in the same posture.
Movement: Turn the head from side to side, inhaling to the left, exhaling to the right.
Continue for 2 minutes. To end, inhale, exhale, and pull mulbandh 3 times.
Full Flower Bowing
Posture: Sit on the heels in Rock Pose and spread the knees far apart. Bring the forehead to the floor with the palms flat on the ground in front of the knees.
Breath & Movement: Inhale and rise up on the knees, stretching the arms up and out like a flower greeting the sun. Exhale and come down bringing the forehead to the floor.
Continue for 3 minutes.
Yoga Mudra
Posture: Sit on the heels again with the knees together and the fingers interlaced behind the back at the base of the spine. Bring the forehead to the ground, and lift the arms up straight as far as possible and hold this position
Breath: Long Deep Breathing.
Continue for 3 minutes.
KRI International Teacher Training Manual Level 1