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Yipee Yoga, Cupertino, CA (2025)

08/23/2021

YiPEE Yoga Session 1

Yoga in Park For Extreme Energy

Session Date: 25th July 2021

Yoga Postures & Pranayama Timeline:
0:40 Yipee Yoga Introduction
1:53 About Dharam Singh
6:08 How do you manage stress?
10:56 Leg & Hand Stretch
11:42 Head & Neck Stretch Posture 1
12:56 Head & Neck Stretch Posture 2
13:39 Shoulder Rotation Exercise
14:30 Shoulder Stretch
15:17 Wrist Stretch
15:42 Fist Stretch
16:24 Upper Body Exercise
17:19 Flying Exercise
18:23 Hip Exercise
19:19 Overhead Arm Raise
19:37 Overhead Arm Stretch
19:58 Side Bend Exercise 1
20:24 Side Bend Exercise 2
21:17 Toe Touching Exercise
22:16 Forward Bend & Backward Stretch
22:55 Standing Toe Touch Stretch
23:42 Sun Salutation Exercise (Surya Namaskar Postures)
28:24 Yoga Simhasana (Lion Pose)
29:26 Mandukasana (Frog Pose) 1
31:34 Mandukasana (Frog Pose) 2
32:15 Mandukasana (Frog Pose) 3
32:58 Starting of Camel Pose (Ustrasana)
33:31Urstrasana (Camel Pose)
33:59 Yoga Posture For Back Pain
35:00 Paschimottanasana (Seated Forward Bend Pose) Variation 1
36:03 Paschimottanasana (Seated Forward Bend Pose) Variation 2
36:33 Paschimottanasana (Seated Forward Bend Pose) Variation 3
37:44 Makarasana (Crocodile Pose)
38:52 Bhujangasana (Cobra Pose)
39:15 Dhanurasana (Bow Pose)
40:35 Yoga Nidra and Shavasana (Co**se Pose)
42:08 Sarvangasana (Shoulder Stand Pose)
42:46 Jathara Parivartanasana (Revolved Abdomen pose) 1
44:21Jathara Parivartanasana (Revolved Abdomen pose) 2
45:05 Pada Sanchalanasana (Cycling Pose)
47:06 Padmasana (Lotus Pose)
48:22 Bhastrika Pranayama
48:56 Kapalbhati Pranayama
50:25 Bahya Pranayama
51:16 Anuloma Viloma Pranayama
52:01 Bhramari Pranayama (Bee Breathing Technique)
53:23 Pranav Pranayama

Yoga With Dharam:
Yoga Warm-Up Session 1 | Leg, Hand, Head & Neck - Stretch:
https://youtu.be/tGnhAUQvLi0

Yoga Warm-Up Session 2 | Shoulder, Wrist & Arm - Stretch:
https://youtu.be/dPcB52vOsLc

Yoga Warm-Up Session 3 | Mobility Exercise | Gyan Mudra: https://youtu.be/9kJ32WxeI3Y

Morning Yoga Session 1 | Sun Salutation Exercise | Surya Namaskar
https://youtu.be/eAVCamNez5g

Yoga Simhasana, Gomukhasana & Mandukasana
https://youtu.be/0ar-DGb_z2s

About me:
Founder and CEO of , vCare Project Management - a training, consultancy and resourcing company. Founded in 2011 and since then the company is growing at a great pace. Global Registered Education Provider (REP 3998) of PMI

As a Mentor:
Started teaching PgMP® in 2009. Contributed to the success of 335+ PgMP®s (As on 2nd July 2021) from 47 Countries. With more than 10 years of experience in training and mentoring PfMP®s and PgMP®s around the world. Successfully mentored 65+PfMP®s. Career guidance, application process support and being part of each and every step in your PMI certification journey.

As an Author:
Authored 3 books for the PMI-PgMP® exam preparations (Program Management Professionals) and 3 books for the PMI-PfMP® exam preparations (Portfolio Management Professionals)

As a Yoga Instructor:
A sound mind and a health body is key to the success of any individual. Yoga played a vital role for my success. Like to share my experience and teach Yoga to the professional community.

Get Connected!!! Your Health For Happiness

Follow Dharam:
LinkedIn - https://bit.ly/3jJ0zeS
Twitter - https://bit.ly/3jNTpGq
Instagram - https://bit.ly/3h6xzMB
Facebook - https://bit.ly/3jQRTmV

Note: Don't stretch too much. Know your body limits. Avoid self-practicing advanced yoga postures without professional guidance.

Disclaimer: Videos from Dharam Singh are not intended to diagnose, treat, cure or prevent any disease. Expert advice is for educational use and general information only and should not be a substitute for the medical advice of your own doctor or any other health care professional.

06/20/2021

The severity of uncertainty that COVID-19 generated has a direct impact on working professionals. In addition, it has created a lot of stress physically and mentally to individuals both on professional and personal fronts. Also, employers have now started to address their employees' mental and physical health at an organizational level for better work-life integration.

During difficulties and struggles in my long career journey, "Yoga" gave me the self-confidence and perseverance to succeed in life. So, I wanted to share this aspect with the global community and started "YiPEE Yoga" – Yoga in Park For Extreme Energy in 2011. Over the years, I have conducted numerous "YiPEE Yoga" outdoor sessions in Australia, spreading the phenomenon across communities. Post COVID-19, I have started to post a few of my indoor sessions on my youtube channel.

In celebration of International Yoga Day on 21st June, I will be doing a live zoom session. The session is intended to communicate the true value of Yoga and realize how individuals can add quality to their mind as Yoga is all about enriching the mind and empowering the body. Yoga is the journey of the self, to the self, through the self.

It's time to do Yoga. Join me on Zoom by using the following Link
https://bit.ly/3xw4O4u

Date: Monday, 21st June 2021 [Southeast Asia & Oceania],
Sunday, 20th June 2021 [Americas]

Time: 6:00 PM - 7:00 PM (PDT) / 7:00 PM - 8:00 PM (MDT) / 8:00 PM - 9:00 PM (CDT) / 9:00 PM - 10:00 PM (EDT) / 6:30 AM - 7:30 AM (IST) / 9:00 AM - 10:00 AM (SGT/MYT) / 11:00 AM - 12:00 AM (AEST)

You can subscribe to my YouTube Channel to watch all my podcasts and interview sessions with leading project management experts, along with my yoga session videos at https://bit.ly/2NDY8wd

Kindly share this message with your friends who would find it useful.

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07/05/2020

Parivrtta Eka Pada Sirsasana (Revolved Split-Legged Head Stand Pose)

Parivrtta: "Revolved"; Eka: "One"; Pada: “Foot”; Sirsa:”Head”; Asana:”Posture”

This asana used to be called as “Revolved Split-Legged Head Stand Pose”. It is a more advanced variation of “Salamba Sirsasana” (Supported Headstand).

It helps to boost energy in the body, speeds up the blood circulation and ensures that brain receives sufficient well oxygenated blood. It strengthens middle back, hips and neck.

Steps:

- Begin with Vajrasana.

- Exhale and placing the elbows on the floor in front of you, cup the palms placing the hands on the floor.

- Inhale and place the crown of the head inside this cupped hands and lifting the knees, come to stand on your toes stretching the body upwards.

- Inhale and throw the entire body up to go into Sirsasana or Headstand pose.

-Stay there for about 2 breaths, extending the entire legs upwards and with another exhalation, twist the hips towards the left and bring the legs apart to balance

- Revolving the hips and the lower body using the core muscles, spread the legs apart, not taking them too far, and balance here for about 5 breaths. Release to come to the centre and repeat with the twisting towards the right side.

Note: Avoid self-practicing advanced yoga postures without guidance of a professionally trained yoga instructor/teacher

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06/30/2020

Adho Mukha Vrksasana (Handstand)
Adho:"Downward "; Mukha: "Facing "; Vrksa: “Tree”; Asana:”Posture”

This asana used to be called as “Handstand Pose”. A handstand is the act of supporting the body in a stable, inverted vertical position by balancing on the hands. Adequate balance and upper body strength is required to perform this yoga pose.

It strengthens the shoulders, wrists, arms. It improves emotional balance and stability, calms the brain and relieves from stress.

Steps:
- Begin with into Downward Facing Dog Pose with your hands.
- Walk your feet in closer to your hands, bringing the shoulders over your wrists.
- Bend one knee and lift the other foot off the floor. Take a few hops here, jumping off from the bent leg and lifting the straight leg toward vertical.
- Try bringing both heels to the wall over your head. Keep your head down between your upper arms.
- Practice taking the heels off the wall and balancing. You will need to strongly engage your legs and reach up through your heels.
- Bring one leg down at a time and rest before trying to kick up with the opposite leg for balance.

Note: Avoid self-practicing advanced yoga postures without guidance of a professionally trained yoga instructor/teacher

Follow and subscribe to http://bit.ly/2RMvsTv.

06/26/2020

Pincha Mayurasana:
Pincha: “feathers”; Mayura: “peacock”; Asana: “Pose”

Pincha Mayurasana is a forearm balance posture. It is also called as “Feathered Peacock Pose”. It strengthens the shoulders and arms and also stretches the abdomen, neck, and chest. It improves body balance

Steps:
- Begin with Catur Svanasana (Dolphin Pose)
- Then switch to Balasana (Child's Pose)
- In a flow, go into One Legged Catur Svanasana (One Legged Dolphin Pose)
- Then switch to the other leg and do “One Legged Dolphin Pose”
- Now lift both the legs up with firm grip of your forearm in ground and bend the knees interlocking your toes (head should not touch the ground)
- Stay in this pose for as long as you can
- Return back to Balasana (Child's Pose)
- Stay relaxed and repeat the sequence

Note: Avoid self-practicing advanced yoga postures without guidance of a professionally trained yoga instructor/teacher
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# PinchaMayurasana

06/24/2020

Urdhva Padmasana (Upward Lotus Posture)

Urdhva = Upward/ Erect, Padma = Lotus, asana = posture or pose or position

Urdhva Padmasana is an advanced asana. By regular practice and guidance of yoga instructor this posture can be mastered. This asana gives perfect control over the body. It strengthens the arms, neck, shoulders, and back muscles.

Headstand lotus can be formed in two ways: make the lotus on ground and press up, or form the lotus in air. Practice against the wall helps in getting started to form lotus in air. Sirsasana and tripod headstand are equally good options for this, so use the headstand variation you’re most convenient with when learning.

Steps:
- Perform Sirsasana.
- When balance has been established, slowly bend the right leg and keep it on the left thigh and then the left leg on the right thigh.
- Breathe slowly through the nose and never by the mouth.
- Remain in the posture from 5 to 10 minutes in the beginning and gradually increase the time.
- Remain in the final pose for as long as is comfortable.
- Straighten the legs and balance again in Sirsasana.
- Return to the starting position as described for Sirsasana.

Note: Avoid self-practicing advanced yoga postures without guidance of a professionally trained yoga instructor/teacher

Follow and subscribe to http://bit.ly/2RMvsTv.

06/22/2020

Padma Mayurasana
Padma: "Lotus", Mayura: "peacock"; Asana: "pose"

Padma Mayurasana is also called as "Lotus in Peacock Pose". It is an advanced asana which requires rigorous practice to do perfectly. It improves digestion, reduces constipation, improves the functioning of the pancreas and eliminates toxins from the blood.

Steps:
- Begin with Padmasana (Lotus Pose)
- Place your palms on your floor facing backwards
- Bend the elbows and bring them together
- Lean forward and place both the elbows against the middle of the abdomen
- Lean further and support the weight of the trunk on the upper arms
- Take a breath and lift the legs in the lotus pose above the ground
- Maintain in that position as much as you can
- Release the pose, lower the legs and come back to the original lotus pose

Note: Don't stretch too much. Know your body limits. Avoid self-practicing advanced yoga postures without professional guidance.

Follow and subscribe to http://bit.ly/2RMvsTv.

06/21/2020

Sirsasana (Headstand)

Salamba:"supported"; Sirsa: "head"; Asana:”Posture”

This asana used to be called as Salamba Shirshasana. It strengthens the arms, legs, and spine. It also enhances lung functioning. Calms the brain and helps relieve stress and mild depression.

Steps:
- Interlock the fingers tightly, palms forming a cup.
- Place the head on the formed cup so that the crown of the head touches the palms.
- Raise the knees from the floor by pulling the toes towards the head. Slowly raise your legs upwards from the floor.
- After the body gets properly balanced in this position, gradually and slowly straighten the legs.
- Make sure that the spine and thighs are in line, straight and vertical.
- Relax the whole body as much as possible.
- Close the eyes and breathe slowly and deeply.
- Stay in the final pose for a comfortable length of time.
- Come back by flexing the knees and sliding them down to the floor in reverse order.

Note: Don't stretch too much. Know your body limits. Avoid self-practicing advanced yoga postures without professional guidance.

Follow and subscribe to http://bit.ly/2RMvsTv.

06/20/2020

Padmasana (Lotus Pose Yoga) - pronounced Pa-dah-maa-sun-aa

Padma = Lotus, Asana = posture or pose or position

Padmasana or Lotus position is a cross-legged yoga posture which helps in calming the mind and body. Like a lotus, regular practice of this exercise blossoms our entire metabolic activities effectively. When sitting in Padmasana, you can deepen your flow of energy in the body by using either Chin mudra, Chinmayi mudra, Adi mudra or Bhrama mudra.

Steps
- Stretch your legs and keep your vertebral column straight.
- Bend the right knee and place it on the left thigh.
- Repeat the same step with the other leg.
- With both the legs crossed and feet placed on opposite thighs, place your hands on the knees in mudra position.
- Keep the head and vertebral column straight.
- Hold and continue with long gentle breaths in and out.

Note: Don't stretch too much. Know your body limits.

Follow and subscribe to http://bit.ly/2RMvsTv.

06/10/2020

The austerity of uncertainty due to Covid-19 has a direct impact on working professionals. It has created a lot of stress physically and mentally to individuals both in professional and personal fronts.

During uncertainties and struggle in my long career journey, "Yoga" gave me the self-confidence and perseverance to succeed in life. I wished to share this aspect in my life to the global community and started "YiPEE Yoga" – Yoga in Park For Extreme Energy in 2011. Over the years, I conducted numerous sessions of "YiPEE Yoga" in Australia, spreading the phenomenon across communities there. Now I have decided to embark upon a new journey for "YiPEE Yoga", here in the USA.

In celebration of the International Yoga Day on 21st June, I will be sharing selected yoga videos and designs with you all to learn and enhance your well being in this time of duress. My theme for this year YiPEE Day is "Self-Resilience".

It's time to do Yoga. Join me on this "20 Days of Yoga with Dharam", starting from today. It will be 20 Days of - Self-awareness, Building Positivity, Breathing Freshness, Happiness, Wellness, Mindfulness, Consciousness leading to the International Yoga Day.

Yipee Yoga

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