Level 1 – 200 Hour YOGA TEACHER TRAINING MANUAL · 2019-07-24 · ! 3.! Turn the right foot out 90 ̊. !!4.! Turn the left foot in so the little toe side of the left foot is parallel

Level 1 – 200 Hour !

YOGA TEACHER TRAINING MANUAL!!

Chapter 14: Asanas Part 2!

!!

Level 1 – 200 Hour !

YOGA TEACHER TRAINING MANUAL !Chapter 14: Asanas Part 2!

!!VIRABHADRASANA II veer-ah-bah-DRAWS-ah-nah VIRABHADRA= a warrior from Indian mythology WARRIOR 2 POSE!

Benefits:!

! ! - Strengthens the legs !

! ! - Improves rotation in the hip joints !

! ! - Mobilises the spine !

! ! - Strengthens the arms !

! ! - Lengthens the adductors on the back leg !

! ! - Invigorates the nervous system !

Cautions: !

- With heart conditions or high blood pressure!

- keep the hands on the waist!

Hip Joints!

! ! - Front leg – flexion, external rotation, abduction !

! ! - Back leg – extension, internal rotation, abduction !

Drishtis: !

- Hastagrai (hand)!

Preparatory Poses:!

! ! - Baddha Konasana !

! ! - Supta Padangusthasana !

! ! - Utthita Trikonasana -Vrksasana!

Follow Up Poses: !

! - Utthita Trikonasana !

! - Vrksasana !

! - Bakasana!

Teaching Technique: !

! 1.! Stand in tadasana facing the long edge of your mat. !

! 2.! Step the feet approximately 11⁄2 leg lengths apart. !

! 3.! Turn the right foot out 90 .̊ !

! 4.! Turn the left foot in so the little toe side of the left foot is parallel with the back edge of the mat. !

! 5.! Ensure the heel of the right foot is in line with the centre arch of the left foot. !

! 6.! Inhale extend the arms sideways up to shoulder height. !

! 7.! Exhale bend into the right leg coming into a lunge position. !

! 8.! Ensure the right knee does not extend past the right ankle. !

! 9.! Turn to gaze over the right arm. !

10.! Hold and breathe.!

11. ! Inhale to rise back to centre. !!12.! Exhale step back into tadasana. !!13.! Repeat on the left side.!!Dynamics:!

! ! - Activate the feet into the floor !

! ! - Do not lock the back knee !

! ! - Keep the front knee aligned with the toes !

! ! - Draw the lower belly back to the spine !

! ! - Keep the shoulders square to the side of the mat and aligned above the pelvis !

! ! - Draw the armpits down !

! ! - Broaden the collarbones !

! ! - Reach the arms away !

! ! - Lift the crown of the head up to keep height in the spine !

!ARDHA CHANDRASANA (ar-dauh chan-DRAWS-ahna)!

ARDHA: half, CHANDRA= moon !

HALF MOON POSE !

Benefits: !


! ! - Improves balance !


! ! - Calms the nervous system (balancing pose)!

Cautions:!

Hip Joints !

! ! - Standing leg: flexion, external rotation, abduction !

! ! - Upper leg: extension, internal rotation, adduction Drishtis !

! ! - Hastagrai (hand) !

! ! - forward (sore neck) !

! ! - floor (balance)!

Preparatory Poses: !


! ! - Uttanasana !

! ! - Standing poses !

! ! - Vrksasana !

! ! - Virasana !

! ! - Supta Padangusthasana !

! ! - Usually follows Utthita Trikonasana!

Follow Up Poses: !

- Standing poses!

Teaching Technique:!

! 1.! Stand in tadasana. !

! 2.! Come into Utthita trikonasana on the right side. !

! 3.! Exhale bend the right leg and lean forward, place the right hand on the floor (or block) about 1 foot in front of the right foot. !

! 4.! Inhale come on to the toes of the left foot and lift the left leg off the ground by straightening the right leg. !

! 5.! Keep the left leg at hip height with the toes pointing to the side. !

! 6.! Rotate the left hip on top of the right hip. !

! 7.! If balanced extend the left arm towards the ceiling and keeping the chin tucked in turn the gaze up to the left t hand. !

! 8.! Hold and breathe. !

! 9.! Exhale to look down and bend the right leg, taking the left foot back to the floor. !

10.! Inhale come back into trikonasana. !

11.! Exhale to hold and inhale to rise. !

12.! Exhale step back into tadasana. !

13.! Repeat left side.!

Variation:1. Keep the top hand onto the waist for balance.!

Dynamics:!

! ! - make sure you are not hyper-extending the standing leg !

! ! - keep the kneecap of the standing leg aligned with the toes !

! ! - keep the lower belly drawing back towards the spine !

! ! - keep the upper kneecap and toes facing forwards !

! ! - turn through the shoulders, trying to align the upper shoulder directly above the lower shoulder !

! ! - avoid overarching the spine !

! ! - keep the front of the torso active by anchoring the lower ribs towards the front of the pelvis !

! ! - reach the upper fingers high!

!!!

PARSVOTTANASANA (pars-VOH-tahn-AHS-ah-nah) !

PARSVA= side; UTTAN= extension !

SIDE STRETCH POSE!

Benefits: !


! ! - Lengthens the hamstrings, buttocks and lower spinal muscles !

!Cautions!- If there is disk herniation be sure to bend the front knee Hip Joints!

- flexion, external rotation, adduction!

Drishtis:!

! ! - Nasagrai (nose) !

! ! - Padhayoragrai (toes)!


! ! - Adho Mukha Svanasana !

! ! - Gomukasana !

! ! - Standing poses!

Follow Up Poses: !

! ! - Good preparation for seated forward bends and twists !

! ! - Prasaritta Padottanasana !

! ! - Salamba Sarvangasana !

! ! - Salamba Sirsasana !

! ! - Virabhadrasana 1!

!



! 2.! Step the left foot back less than 1 leg length apart. !

! 3.! Cup the heel of the foot down so the left foot is pointing forward. !

! 4.! Inhale lift the arms to the side. !

! 5.! Exhale and take the hands into Namaste behind the back. !

! 6.! Inhale lift the chest arching back slightly. !

! 7.! Exhale as you fold forward taking the forehead towards the shin. !


! 9.! Inhale lift back to the standing position releasing the hands. !

10.! Exhale step back into tadasana. !

11.! Repeat on the left side.!

Variation:1. Take hold of the elbows behind the back.!

Dynamics:!

! ! - Press down through the legs into the feet !

! ! - Keep the arches of the feet active !

! ! - Press the toes into the floor !

! ! - Do not lock the knees back !

! ! - Keep the pelvis square to the front !

! ! - Hollow the lower abdomen !

! ! - Reach the elbows away behind the back !

! ! - Lengthen the crown of the head towards the front foot!

!

PRASARITA PADOTTANASANA A (Prah-sah-ree-tah pah-dot-tah-nah-sah-nah)PRASARITA= spread out, expanded; PADA; foot, leg; UTTANA= extension FEET WIDE POSE!

Benefits:!


! ! - Lengthens the adductor muscles!

Cautions: !

- If the hamstrings are very tight bend the!

- knees more to avoid injuring the lower spine!

Hip Joints:-Flexion, external rotation, abduction!

Drishtis:!


! ! - Floor!



! ! - Uttanasana !

! ! - Supta Baddha Konasana !

! ! - Standing poses!

Follow Up Poses: !

-Usually placed towards or at the end or your standing pose sequence!

!Teaching Techniques!


! 2.! Step the feet approximately 1 leg length apart. !

! 3.! Take the hands to the waist. !

! 4.! Turns the toes of both feet in towards each other so the little toe sides of the feet are parallel or slightly turned in from the edges of the mat. !

! 5.! Inhale as you lift the chest and slightly arch backwards. !

! 6.! Exhale as you fold forward from the hips pause once you shoulders are in line with your hips. !

! 7.! Take the hands to the floor underneath the shoulders. !

! 8.! Inhale as you extend the spine looking forward. !

! 9.! Exhale and walk the hands back between the feet folding into a deeper forward bend. !

!10.! Keep the hands in line with the feet and shoulder width apart bending at the !! elbows.!

11. ! Hold and breathe.12.! Inhale walk the hands forward underneath the shoulders. 13.! Exhale take the hands to the waist.14.! Inhale as you rise back up.15.! Exhale step back into tadasana.!

Variation:!

! 1.! Keep the knees bent if you have any lower back problems. !

! 2.! If you can’t reach the floor place a block or bolster underneath the hands. !

Dynamics:!


! ! - Keep the arches of the feet lifting !

! ! - Do not hyper-extend the knees !

! ! - Fold forward from the hip joints rather than over rounding the lower back !

! ! - Keep the armpits drawing towards the waist !

! ! - Broaden the shoulders up and away from the neck!

VRKSASANA (Vrik-SHAS- ah-nah VRKSA= tree)!

Benefits: !

! ! - Strengthens the ankles and knees !

! ! - Enhances focus !

! ! - Improves balance!

Cautions: !

- If there are any knee issues keep the bent leg foot!

lower on the straight leg or keep the foot on the floor!

Hip Joints:!

! ! - Bent leg- hip flexion, external rotation, abduction !

! ! - Standing leg- neutral extension, internal rotation, adduction Drishtis !

-Nasagrai (nose) -Forward!

Preparatory Poses:!


! ! - Trikonasana !

! ! - Virabhadrasana II !

!Follow Up Poses:!

- Standing poses!



! 2.! Take the weight onto the left leg slightly bending the right leg. !

! 3.! Inhale take hold of the right ankle press the sole of the right foot into the inside of the left thigh taking it as high into the groin as possible. !

! 4.! Once balanced release the ankle. !

! 5.! Inhale lift the arms side and up pressing the palms together overhead. !

! 6.! Exhale bend the elbows taking resting the hands just above the crown of the head. !


! 8.! Inhale lift the arms overhead. !

! 9.! Exhale take the hands to the waist. !

10.! Inhale straighten the right leg. 11.! Exhale lower the leg back to the floor into Tadasana.12.! Repeat on the left side.!

Variation:!

! 1.! Keep the toes onto the floor and take the heel into the side of the shin. !

! 2.! Take yourself to the wall for balance. !

! 3.! Keep the hands in Namaskar. !

Dynamics:!

! ! - Do not hyper-extend the knees !


! ! - Keep the arches of the feet lifting !

! ! - Draw the shoulder away from the ears !

! ! - Press the elbows back behind you !

! ! - Press the bent towards the wall behind ensuring you don’t twist the body !

! ! - Keep the pelvis neutral!

!

Hip Openers!

SUKHASANA (Sook-ah-sah-nah)!

SUKHA= easy or happy !

EASY POSE!

Benefits: !

! -Improves external rotation in the hip joints!

! ! - Provides a stable foundation for the spine during sitting or meditation !

! ! - Improves circulation in the pelvic region!

Cautions: !

-Take care if there is knee injury !

Hip Joints!

-flexion, external rotation, abduction!

Drishtis:!


! ! - Broomadhya (3rd eye) !

! ! - forward!


- can be used as a transition pose!

Follow Up Poses:!

- seated poses!

Teaching Techniques:!

! 1.! Start in Dandasana. !

! 2.! Bend both legs in to an easy cross legged position. !

! 3.! Lift the crown of the head towards the ceiling extending through the spine. !

! 4.! Take the hands onto the knees palms facing up with the thumb and index finger touching. !


! 6.! Exhale release into Dandasana. !

Dynamics:!

! ! - Dorsiflex the ankles to activate the feet and protect the knees. !

! ! - Do not push the knees down. !

! ! - Point the pubis down towards the floor to keep the inner thighs active. !

! ! - Avoid collapsing the lower spine. !

! ! - Broaden the shoulders. !

! ! - Tilt the nose down slightly to lengthen the back of the neck. !

! ! - Lift the crown of the head to keep the spine tall.!

!SIDDHASANA (Sid-HASS-ah-nah)!

SIDDHA- accomplished, perfect !

Benefits: !

!! ! - Stimulates the brain !

! ! - Calms the nervous system !

! ! - Tones the abdominal organs!

Cautions: !

! ! - Be careful of the knees !

! ! - Avoid if you have sciatica!

Hip Joints !

- Hip flexion, abduction, external rotation!

Drishtis:!



! ! - forward!


- Baddha Konasana!

Follow Up Poses:!

- seated poses!


! 1.! Sit in Dandasana. !

! 2.! Bend the right leg taking the heel in towards the groin. !

! 3.! Bend the left leg in placing the left heel in front of the right ankle. !

! 4.! Lengthen through the spine lifting the crown of the head towards the ceiling. !

! 5.! Take the hands onto the knees. !


! 7.! Release back in to Dandasana. !

! 8.! Alternate the legs each time you practice this pose. !

Dynamics:!

! ! - Ground the weight through the sitting bones into the floor. !

! ! - Lengthen the spine. !

! ! - Draw the shoulders down away from the ears.!

!!

BADDHA KONASANA (BAW-dah cone-NAWS-ah-nah)!

BADDHA= bound, caught; KONA= angle !

BOUND ANGLE POSE!

Benefits: !

!!! ! - Improves hip mobility !

! ! - Improves the blood supply to the pelvic organs!

Cautions: !

! ! - Practice caution if there are knee problems !

! ! - Do not force the knees down to the floor !

Hip Joints !

-Flexion, external rotation, abduction!

Drishtis:!


! ! - Floor !

! ! - Forward!


! ! - Vrksasana!

! ! - Virasana !

! - Supta Padangusthasana!

Follow Up Poses:!

! ! - Seated poses !

! ! - Upavistha Konasana !


! 1.! Start in dandasana. !

! 2.! Inhale bring the soles of the feet together towards the pubic bone. !

! 3.! Exhale take hold of the feet and allow the knees to lower towards the floor. !

! 4.! Bring the thumbs into the soles of the feet and the fingers wrapping around the feet. Open the feet like the pages of a book. !


! 6.! Exhale and release the hold of the feet returning to dandasana. !

Dynamics:!

! ! - Take the thumbs between the balls of the feet. !

! ! - Try to peel the feet open as if they are a book. !

! ! - Press the edges of the feet into the floor. !

! ! - Take the outer thighs towards the floor as long as there is no pain in the knees. !

! ! - If there is discomfort in the outer knees, keep the knees lifting slightly up away from the floor. !

! ! - Keep the front of the pelvis tilting forward to engage the inner thighs. !

! ! - Press down through the sit bones to keep the spine tall. !

! ! - Broaden the collarbones. !

! ! - Draw the armpits down to engage the sides of the torso. !

! ! - Lift the crown of the head high to lengthen the spine. !

! ! - Tilt the nose down slightly to engage the throat.!

!!!

VIRASANA (veer-AWS-ahna VIRA= hero) HERO POSE!

Benefits:!

! ! - Invigorates the legs !

! ! - Helps to realign the knees if done correctly !

! ! - Improves the arches of the feet !

! ! - Stretched the front of the ankles!

Cautions: !

- Be careful in cases of knee injury!

Hip Joints- Flexion, external rotation, adduction!

Drishtis:!



! ! - forward!

Preparatory Poses:!

! ! -balasana !

! - Baddha Konasana!

Follow Up Poses:! -Padmasana!

! -Bakasana!

! !Teaching Techniques1. Kneel on the floor with the tops of the feet resting on the floor toes!

pointing away from you.!

! 2.! Take the knees together and the feet wide. !

! 3.! Exhale as you sit down between the feet, you may need to use the hands to role the flesh of the calf muscles out of the way. !

! 4.! Allow the sitting bones to touch the floor. !

! 5.! Spread the toes. !

! 6.! Lengthen the spine. !


! 8.! Inhale release back into the kneeling position. !

Variation:1. Place a blanket, block or bolster in between the legs to sit onto.!

!Dynamics:!

! ! - Press the toes into the floor to activate the feet. !

! ! - Point the pubis down towards the floor to keep the inner thighs active. !

! ! - Avoid collapsing the lower spine. !

! ! - Broaden the shoulders. !


! ! - Lift the crown of the head to keep the spine tall. !

!

Forward Bends!

DANDASANA (don-DAHS-ah-nah)!

DANDA= a stick or staff !

STAFF POSE!

Benefits: !

! ! - strengthens the spinal and waist muscles !

! ! - strengthens the core muscles !

! ! - improves breathing into the chest area!

Cautions: !

- none!

Hip Joints !

- Flexion, external rotation, adduction!

Drishtis:- Nasagrai (nose)!

Preparatory Poses:- Adho Mukha Svanasana - Uttanasana!

Follow Up Poses:- Purvottanasana - Twists!


! 1.! Sit on the floor with both legs extended out in front of you legs together. !

! 2.! Remove the flesh of the buttocks out of the way ensuring you are sitting onto the sit bones. !

! 3.! Take the hands besides the hips palms facing forward. !

! 4.! Extend through the spine lifting the crown of the head towards the ceiling.!

5.! Ensure the feet are pointing up towards the ceiling and the feet are dorsi- flexed. !


Variation:!

! 1.! If you are tilting backwards place a blanket underneath the sitting bones to help bring the pelvis into a neutral position. !

! 2.! Keep the knees slightly bent if you have tight hamstrings or find it difficult to sit upright. !

Dynamics:!

! ! - Keep the inner legs pressing together. !

! ! - Activate the feet, drawing them back towards the tops of the shins. !

! ! - Do not lock the knees. !

! ! - Press down through the sit bones to heighten the spine. !

! ! - Tilt the front of the pelvis forward to engage the groin muscles. !

! ! - Keep the lower belly drawing back towards the spine. !

! ! - Make sure you are not collapsing in the lower back . !

! ! - If tight hamstrings are restricting your ability to keep the spine tall, bend the knees up enough until you are able to keep the back straight. !

! ! - Draw the armpits down to engage the sides of the waist.!

! ! - Broaden across the collarbones. !


! ! - Reach the crown of the head upwards. !

! ! - Press down through the hands to engage the arms. !

! ! - Squeeze the upper arms in towards the shoulder blades.!

!PASCHIMOTTANASANA (Pash-chee-moh-tah-nah-sah-nah)!

PASCHIMA= back; UTTANA= extension !

INTENSE FORWARD BEND!

Benefits: !

! ! - Lengthens the spinal, gluteal and hamstring muscles !

! ! - Massages the abdominal organs!

Cautions: !

! ! - Keep feet hip width apart or wider in pregnancy !

! ! - In cases of disk herniation or weak lower spinal muscles, bend the knees enough that the back can be kept straight!

Hip Joints !


Drishtis:!


! ! - Padhayoragrai (toes) !

! ! - knees!

Preparatory Poses:!

! ! - balasana !

! - Janu Sirsasana!

! - Uttanasana!

Follow Up Poses: !

! - twists!

! - backbends!



! 2.! Inhale extend the arms up towards the ceiling. !

! 3.! Exhale fold forward from the hips take hold of the legs wherever possible. !

! 4.! Inhale and extend through the spine gazing upwards. !

! 5.! Exhale fold deeper taking the forehead towards the shins. !


! 7.! Inhale to rise back to Dandasana. !

!

Dynamics:!

! ! - Keep the inner legs working together. !

! ! - Press the heels into the floor. !

! ! - Tilt the pubis forward to activate the inner legs. !

! ! - Bend the knees if there is any pulling behind the knees or at the sit bones. !

! ! - Keep the armpits drawing towards the waist. !


! ! - Lengthen the crown of the head towards the feet. !

! ! - Externally rotate the shoulders. !

! ! - Keep the spine long.!

!JANU SIRSASANA (JAH-noo sheer-SHAHWS-ah-nah) !

JANU= knee, SIRSA= head!

HEAD TO KNEE POSE!

Benefits: !

! ! - Improves external rotation of hip joints !

! ! - Releases tension in lower spinal muscles !

! ! - Lengthens hamstrings on straight leg !

! ! - Improves circulation in the pelvic region !

!Cautions:!-None!

Hip Joints!

! ! - straight leg – flexion, external rotation, adduction !

! ! - bent knee leg – flexion, external rotation, abduction Drishtis !


! ! - Padhayoragrai (toes) Preparatory Poses !

! ! - Vrksasana !



! ! - Balasana !

! ! - Uttanasana!

Follow Up Poses: !

- Seated forward bends!



! 2.! Exhale draw the right heel in toward the pubic bone, touching the left thigh, the right knee comes to the side.!

! 3.! Press the big toe side of the right foot into the floor so the sole of the right foot faces upwards. !

! 4.! Inhale and extend the arms up towards the ceiling lengthening the spine. !

! 5.! Exhale as you fold forward from the hips taking old of the left leg wherever possible. !

! 6.! Inhale and lengthen the spine. !

! 7.! Exhale fold deeper reaching the forehead towards the left shin. !


! 9.! Inhale to rise. !

10.Exhale release the right leg back into Dandasana. 11.Repeat on the left side.!

Dynamics:!

! ! - Do not lock the straight leg knee. !

! ! - Press the straight leg heel down into the floor to activate the back of the leg. !

! ! - Press the bent knee foot into the inner thigh of the straight leg to activate the ankle and protect the knee. !

! ! - If there is tension on the outside of the bent knee keep it lifting slightly up away from the floor. !

! ! - Keep the lower abdomen hollow. !

! ! - Tilt the nose down to lengthen the back of the neck !

! ! - Keep the armpits drawing down towards the waist to stabilise the torso and shoulders. !

! ! - Lengthen the crown of the head away to elongate the spine!

!UPAVISTHA KONASANA (oo-pah-VEESH-tah cone-AHS- ah-nah) !

UPAVISTHA= seated KONA= angle !

WIDE-ANGLE SEATED FORWARD BEND!

Benefits: !

! ! - stretches the back of the legs !

! ! - tones the abdominal organs !

! ! - strengthens the sine !

! ! - calming!

Cautions: !

- lower back injury keep knees bent!

Hip Joints!

! ! - hip abduction !

! ! - external rotation !

! ! - flexion!

Drishtis: !

- Nasagrai (nose) !

- Forward!


- Dandasana!

- Baddha Konasana !

- Supta Padangusthasana!

Follow Up Poses: !

! ! - Seated forward bends !

! ! - Seated twists !

! ! - Hip opening poses!



! 2.! Inhale and bend the knees. !

! 3.! Exhale take the legs out as wide as possible. !

! 4.! Inhale take the hands behind the back fingers facing forward and lift the sternum. !

! 5.! Exhale bring the hands in front of you and fold forward from the hips stretching the hands as far forward as possible. !


! 7.! Inhale walk the hands back in and lifting back into the upright position. !

! 8.! Exhale bend the knees and bring the legs back into Dandasana. !

Variation:!

! 1.! Stay in the upright position. !

! 2.! Take the hands to the feet in the forward fold. !

Dynamics!

! ! - Keep the big toe and second toe in line with the shins so feet point up. !

! ! - Don’t hyperextend the knees. !

! ! - Don’t collapse the spine. !

! ! - Lift the sternum.!

!MARICHYASANA A (Mar-eech-yah-sah-nah)!

MARICI= the name of a sage from Indian mythology !

SEATED HALF SQUAT POSE!

Benefits: !

! ! - Improves the ability to squat !

! ! - Broadens the chest !

! ! - Stretches the buttock and spinal muscles helping to release tension in the lower back !

Cautions: !

Hip Joints !

! ! - bent knee side – flexion, external rotation, abduction !

! ! - straight leg side – flexion, external rotation, adduction !

Drishtis:!



!


! ! - Hip opening poses !

! ! - Forward bends!

Follow Up Poses: !

! ! - Forward bends !

! ! - Arm balances !

!Teaching Techniques:!


! 2.! Exhale and bend the right knee up and place the right heel in front of the right sitting bone. !

! 3.! Keep approximately one hand width between the right foot and the left thigh. !

! 4.! Inhale and reach the right arm up towards the ceiling. !

! 5.! Exhale as you bend forward reaching the right arm forward then wrapping it around the right knee. !

! 6.! Inhale as you extend through the spine and wrap the left arm around the back. Take hold of the left wrist with the right hand. !

! 7.! Exhale fold deeper bringing the forehead down towards the left shin. !


! 9.! Inhale extend up through the spine looking forward. !

10.! Exhale as you release back into Dandasana.!

11.! Repeat on the left side.!

!!!

Dynamics:!

! ! - Actively flex the ankle on the bent knee leg. !

! ! - If there is any pulling behind the knee of the straight leg bend the knee up. !

! ! - Tilt the pubis down towards the floor to activate the inner legs. !

! ! - Squeeze the armpit around the bent knee. !

! ! - Grip the fingers to activate the arms. !


! ! - Lengthen the crown of the head towards the extended leg foot.!

!SUPTA PADANGUSTHASANA (Soup-TAH pod-ang-goosh-TAHS- ah-nah)!

SUPTA= lying, reclining PADA- foot ANGUSTHA- big toe !

RECLINING BIG TOE POSE!

Benefits: !

! ! - Relieves backache, sciatica and menstrual discomfort !

! ! - Therapeutic for high blood pressure !

! ! - Improves digestion!

Caution: !

- Raise the head for high blood pressure!

Hip Joints!

! ! - Bottom leg- neutral extension !

! ! - Top leg- hip flexion !

!Drishtis:!- Knee!

Preparatory Poses:- Adho Mukha Svanasana !

- Uttanasana!

Follow Up Poses:!

! ! - Seated forward bends !

! ! - Standing poses !


! 1.! Lie supine on the mat legs extended. !

! 2.! Inhale and bend the right leg hugging the knee in towards the chest. !

! 3.! Exhale take hold of the big toe with the first two fingers and the thumb. !

! 4.! Inhale extend the right leg towards the ceiling. !

! 5.! Exhale lift the head towards the right knee. !


! 7.! Exhale and bend the right leg lowering it back down to the ground. !

! 8.! Repeat on the left leg. !

Variation:1. Use a strap around the foot if needed.!

Dynamics:!

! ! - Keep the pelvis neutral. !

! ! - Press the lower leg heel into the floor. !

! ! - Extend through the front of the lower leg thigh. !

! ! - Dorsi flex the feet. !

! ! - Press out through the big toe. !

! ! - Draw the shoulders down away from the ears. !

! ! - Tuck the chin in towards the chest keeping the back of the neck long. !

!

� � � !ARDHA MATSYENDRASANA 3 (ARE-duh MOT-see-en-DRAWS-ahna) ARDHA: half, MATSYENDRA: Lord of the FishesLORD OF THE FISHES POSE!

Benefits:!

! ! - Massages the abdominal organs !

! ! - Improves rotation in the spine !


Cautions: !

! ! - Avoid during menstruation !

! ! - Avoid during pregnancy !

! ! - Avoid in cases of hernia !

! ! - If there is any discomfort in the abdomen release from the pose!

Hip Joints !


Drishtis:!

- Parsva Dristi (side, far left or right)!

Preparatory Poses:!


! ! - Gentle twists!

Follow Up Poses:- Paschimottanasana !

! - Janu Sirsasana!

Teaching Techniques:!


! 2.! Bend both legs slightly !

! 3.! Take the left foot underneath the right leg the heel of the foot resting in front of the right sit bone. !

! 4.! Take the right foot to the outside of the left knee. The sole of the right foot firmly planted onto the floor and right knee reaching towards the ceiling. !

! 5.! Inhale and lift the spine. !

! 6.! Exhale and rotate to the right placing the right hand behind you in line with the spine. !

! 7.! Inhale extend the left arm towards the ceiling. !

! 8.! Exhale take the left arm to the outside of the right knee reaching the hand down to take hold of the right ankle. !

! 9.! Inhale reach the right arm around behind the back taking hold to the inner left thigh. !

10.! Turn the head to gaze over right shoulder. 11.! Hold and breathe. 12.! Inhale to look forward. 13.! Exhale release from the twist returning to dandasana. 14.Repeat on the left side.!

Variation:!

! 1.! If you have any knee issues keep the bottom leg straight. !

! 2.! If your hip lifts off the floor when taking the foot to the outside of the bottom knee keep the top leg foot in front of the shin. !

! 3.! Keep the back hand on the floor behind the back. !

Dynamics:!

! ! - Keep the spine tall by lifting the crown of the head upwards. !

! ! - Keep the pelvic floor and lower abdominal muscles drawing upward and inward. !

! ! - Press the feet into the floor to help activate the legs. !

! ! - Keep both sit bones pressing into the floor to help you keep height in the spine. !

! ! - Allow the collarbones to remain broad. !

! ! - Draw the armpits down to activate the sides of the torso and broaden the shoulders. !

! ! - Rotate from the belly button upwards. !

! ! - Don’t force the inhalation as breathing is very restricted in this pose. !

!MARICHYASANA C (Mar-eech-yah-sah-nah)!

MARICI= the name of a sage from Indian mythology!

SEATED HALF SQUAT TWISTING POSE !

Benefits: !

! ! - Massages the abdominal organs !

! ! - Increases digestive fire !

! ! - Increase range of rotation in the thoracic and cervical spine !

Cautions: !

! ! - Avoid during menstruation and pregnancy !

! ! - Take care in cases of hernia !

!Hip Joints:!- flexion, external rotation, adduction !

Drishtis:!

-Parsva dristi (far left or right)!

Preparatory Poses:!


! ! - Gentle twists!

Follow Up Poses: !

- Baddha Konasana !

- Padmasana!



! 2.! Bend the right knee up placing the heel of the foot in front of the right sitting bone. !

! 3.! Take the right hand behind the back just behind the right hip. !

! 4.! Inhale and extend the left arm towards the ceiling lengthening through the spine.!

! 5.! Exhale and rotate to the right taking the left elbow to the outside of the right knee. !

! 6.! Inhale and extend through the spine. !

! 7.! Exhale and twist further. !

! 8.! Inhale and wrap the right arm around the back taking hold of the inner left thigh. !

! 9.! Exhale wrap the left arm around the right knee and take hold of the right wrist. !

10. ! Turn the head to look over the right shoulder. !

11. Hold and breathe. 12. Inhale to look forward. 13. Exhale release back into Dandasana. 14. Repeat on the left side.!

Variations:1. Take the left arm across the outside of teh right knee, bringing the hand into a ‘stop’ sign position. Take the right hand in line with the sacrum behind the back.!

Dynamics:!

! ! - Press the straight leg heel into the floor to activate the back of the leg. !

! ! - Activate the foot back towards the shin on the straight leg. !

! ! - Press both sit bones into the floor to keep the spine tall. !

! ! - Avoid collapsing in the lower spine. !

! ! - Press the bent knee and arm against each other. !

! ! - Rotate the spine from the navel upwards. !

! ! - Grip the fingers in the bind to activate the arms. !

! ! - Keep the shoulders broad. !

! ! - Lift the crown of the head upwards to heighten the spine!

!BHUJANGASANA (Boo-jang-GASH-ah-nah)!

BHUJANGA=serpent, snake !

COBRA POSE!

Benefits: !

! ! - Strengthens the spine !

! ! - Stimulates the abdominal organs !

! ! - Opens the chest !

! ! - Relieves stress and fatigue!

Cautions: !

! ! - Back injury !

! ! - Wrist pain!

Hip Joints !

-Extension, internal rotation, adduction!

Drishtis:!


! ! - Urdhva dristi (upward) !

! ! - Forward (sore neck)!


- Gentle back arches!

Follow Up Poses:!

- Backbends!


! 1.! Lie prone on the floor. !

! 2.! Place the hands underneath the shoulders. !

! 3.! Inhale and lift the chest off the floor. !

! 4.! Lift only as high as you can if you were to take the hands off the floor. !


! 6.! Exhale and release back to the prone position. !

Dynamics:!

! ! - Press the pubic bone into the floor !

! ! - Draw the shoulders away from the ears !

! ! - Lift the sternum !

! ! - Press the little toe side of the feet into the floor!

!!!!!

URDVHA MUKHA SVANASANA (ERD-vuh MOO-kuh shvah-NAH-sah-nah)!

URDHVA=upwards; MUKHA= face; SVANA= dog !

UPWARD FACING DOG POSE!

Benefits: !

! ! - strengthens the upper body !

! ! - strengthens the abdominal muscles in a long position !

! ! - improves extension in the spine !

! ! - stimulates the nervous system!

Cautions: !

! ! - make sure the abdominal muscles are engaged to prevent lower back injury !

! ! - take care during pregnancy, only for very strong practitioners !

! ! - avoid any pulling in the abdomen during pregnancy !

! ! - look forward in cases of neck injury!

Hip Joints !

-extension, internal rotation, neutral!

Drishtis:!



! ! - Floor !

! ! - Forward!

Preparatory Poses !

- Bhujangasana !

- Setu Bandha Sarvangasana!

Follow Up Poses:!

! ! - stronger backbends !

! ! - is often used in a vinyasa sequence !

!Teaching Technique:!

! 1.! Lie prone on the mat resting the forehead onto the mat. !

! 2.! Press the palms of the hands into floor at about nipple height, fingers facing forwards. !

! 3.! Keep the legs together press the tops of the feet into the floor. !

! 4.! Inhale as you lift the chest, hips and thighs off the floor. !

! 5.! Draw the shoulders down away from the ears and open the chest. !

! 6.! Press firmly into the hands and tops of the feet. !


! 8.! Exhale to release to the starting prone position. !

Dynamics:!

! ! - Keep the abdominal muscles actively drawing back towards the spine. !

! ! - Draw the front ribs down to engage the upper abdominals. !

! ! - Keep the hands and elbows shoulder width apart. !

! ! - Squeeze the upper arms in towards the torso. !

! ! - Press the hands evenly. !

! ! - Lift the crown of the head up and backwards .!

! ! - Press the feet into the floor. !

! ! - Engage the legs.!

!

SALABHASANA (Shuh-lub-ha-sah-nah) !

SHALABHA= locust !

LOCUST POSE!

Benefits: !

! ! - Strengthens the back of the body !

! ! - Stimulates the nervous system!

Cautions: !


! ! - Take care in lower back injuries if the abdominals are weak!

Hip Joints !

-Extension, internal rotation, adduction!

Drishtis:!




! ! - Floor (sore neck)!


- Bhujangasana!

Follow Up Poses:!

- Backbends !

!!Teaching Technique!

! 1.! Lie prone on the floor. !

! 2.! Rest the forehead on the floor. !

! 3.! Keep the legs together. !

! 4.! Stretch the hands down by the sides fingers facing upwards. !

! 5.! Inhale and lift the chest, legs and arms off the floor. !

! 6.! Extend the fingertips back towards the feet drawing the shoulders down the back. !

! 7.! Gaze forward or up towards the ceiling. !



Dynamics:!

! ! - Keep the abdominal muscles active. !

! ! - Engage the upper back muscles to lift the torso up from the floor. !


! ! - Draw the armpits downwards towards the waist. !

! ! - Lengthen the neck. !

! ! - Keep the inner legs squeezing together. !

! ! - Rolls the thighs internally.!

DHANURASANA (don-your-AWS-ahna) !

DHANURA= a bow !

BOW POSE!

Benefits: !

! ! - Broadens the chest area !

! ! - Strengthens the upper back !

! ! - Strengthens the hamstrings and gluteal muscles !

! ! - Stimulates the nervous system!

Cautions: !

! ! - Avoid if the abdominal muscles are weak !

! ! - Take care if there are lower back problems !


! ! - Avoid during pregnancy!

Hip Joints !

- Extension, internal rotation, neutral/adduction/abduction!

Drishtis:!


! ! - Forward !


!Preparatory Poses:!!- Gentle backbends!

Follow Up Poses:!

! ! - Stronger backbends !

! ! - Forward bends -Twists !


! 1.! Lie on the stomach on the mat forehead resting into the floor. !

! 2.! Bend both knees to reach the heels towards the buttocks. !

! 3.! Reach back and take hold of both ankles with the hands. Hold the inside of the ankle with the thumbs pointing up. !

! 4.! Inhale and lift the chest and thighs off the floor as high as possible. !

! 5.! Gaze forward or up towards the ceiling. !



Dynamics:!

! ! - Keep the pubis lifting towards the navel to activate the lower abdominals. !

! ! - Keep the front ribs anchored towards the navel to activate the upper abdominals. !

! ! - Internally rotate the thighs. !

! ! - Internally rotate the upper arms. !

! ! - Push the feet away from the hands to create tension and protect the knees. !

! ! - Lift the thighs high off the floor. !

! ! - If there is tension in the neck tilt the head down slightly.!

!USTRASANA (oosh-TRAHS-ahna) !

USTRA= camel !

CAMEL POSE!

Benefits: !

! ! - broadens the chest !

! ! - improves breathing !

! ! - improves extension in the spine !

! ! - strengthens the thighs !

! ! - stimulates the nervous system!

Cautions !

! ! - make sure the abdominal muscles are engaged to prevent lower back injury !

! ! - take care during pregnancy, only for very strong practitioners !

! ! - avoid any pulling in the abdomen during pregnancy !

! ! - look forward in cases of neck injury !

!Hip Joints!-extension, internal rotation, neutral!

Drishtis!



Preparatory Poses !

- Backbends!

Follow Up Poses!

- Backbends !

- Forward bends !

-Twists!


! 1.! Come to kneeling knees hip width apart one long line from knee to shoulder. !

! 2.! Take the hands to the waist. !

! 3.! Inhale and lift the chest coming into a slight back arch. !

! 4.! Exhale and arch backwards taking the hands towards the ankles. !

! 5.! Inhale and lift the chest higher push the hips forward. !

! 6.! Exhale take the head back and gaze towards the floor. !


! 8.! Inhale to lift the head and rise back to the starting position. !

Dynamics!

! ! - Resist the feet into the floor !

! ! - Keep the lower belly back to the spine !

! ! - Keep the pelvis above the knees !

! ! - Anchor the front ribs down to activate the upper abdominal muscles !

! ! - Keep the thighs working !

! ! - Tilt the nose towards the belly slightly to engage the throat muscles and protect the neck. !

!SETU BANDHA SARVANGASANA (SET-too BAHN-dahs-ah-nah)!

SETU= dam, dike, bridge, BANDHA=lock !

BRIDGE POSE!

Benefits: !

! ! - Calms the brain !

! ! - Rejuvenates tired legs !

! ! - Opens the chest !

Cautions:!- Neck and back injury!

Hip Joints- Extension, adduction, internal rotation!

Drishtis:- Forward!

- Nasagrai (nose)!

Preparatory Poses:!

- Salabhasana!

Follow Up Poses:!

! ! - Urdvha Dhanurasana !

! ! - Forward bends -Twists !

!


! 1.! Lie supine on the floor. !

! 2.! Bend the knees taking the soles of the feet onto the floor near the buttocks, feet hip width apart. !

! 3.! Take the hands down beside the body. !

! 4.! Exhale and curl the tailbone under lifting the spine off the floor arching the back.!

! 5.! Inhale and lift the chest towards the chin. !

! 6.! Take the hands behind the back interlacing the fingers and pressing the hands into the floor. !


! 8.! Exhale release back to the supine position. !

Dynamics:!

! ! - Press the feet strongly into the floor !

! ! - Keep the knees hip width apart imagine you are squeezing a block between the knees. !

! ! - Lengthen the tailbone down towards the knees !

! ! - Open the chest !

! ! - Draw the lower ribs down !

!MATSYASANA (Mahts-YAH-sah-nah) !

MATSYA= fish !

FISH POSE!

Benefits:!

! ! - Counter poses shoulder stand !

! ! - Broadens the chest, improving breathing!

Cautions: !

- Avoid in cases of neck injury!

Hip Joints- flexion, external rotation, abduction!

Drishtis:- Nasagrai (nose)!

Preparatory Poses:!

- Shoulder stand!

Follow Up Poses:- Forward bends -Twists!


! 1.! Lie on your back on the mat. !

! 2.! Bend the knees and lift the hips to place the hands underneasth the buttocks. Ensure that teh arms are straight and lower the buttoks onto teh hands. !

! 3.! Extend the legs back along the mat dorsi-flixing teh feet. !

! 4.! Inhale lift the chest as you press the elbows into the floor slide the back of the head along the floor as you lift onto the elbows arching through the back. !

! 5.! Take the crown of the head onto the mat ensuring there is not weight on the head, the weight is in the arms. !


! 7.! Exhale as you slide the back of teh head back along the mat as you lower yourself back onot the floor. !

! 8.! Bend the knees and lift the hips to release the hands. !

! 9.! Releae back into a supine position on the mat. !

Dynamics:!

! ! - Extend strongly through the legs. Tadasana feet. !

! ! - Keep the lower belly hollowing back to the spine. !

! ! - Press through the elbows and lift teh sternum. !

!PURVOTTANASANA (Poor-vot-tah-nah-sah-nah)PURVA= west; UTTANA= extension !

FRONT EXTENSION POSE!

Benefits:!

! ! - Strengthen the back of the body, especially the buttocks and legs !

! ! - Improves internal rotation of the shoulder joints !

! ! - Counter poses Paschimottanasana!

Cautions: !

-Take care in cases of wrist injuries!

Hip Joints-Extension, internal rotation, adduction!

Drishtis:!






! ! - Back arches !

! ! - Sputa Virasana!

Follow Up Poses: !

- Forward bends!



! 2.! Take the hands further behind the body keeping them shoulder width apart. !

! 3.! Inhale and lift the body off the floor keeping the weight into the hands and the feet. Press the soles of the feet into the floor. !

! 4.! Lift the hips high creating one long line from shoulder to toes. Arms are straight. !

! 5.! Exhale and take the head back gazing behind you. !


! 7.! Exhale lower back to Dandasana. !

Variation 1. Keep the knees bent and list into a table top position.!

Dynamics:!! ! - Keep the inner legs together !

! ! - Roll the thighs inward !

! ! - Press the big toes towards the floor !

! ! - Lift the pelvis using the strength of the buttocks and backs of the legs !

! ! - Do not hyper-extend the elbows !

! ! - Press the hands into the floor !

! ! - Keep the lower belly drawing back to the spine !

! ! - Keep the front ribs down !

� � � � � !!

BAKASANA (Bahk-AHS-ah-nah) BAKA= crane CRANE POSE!

Benefits:!

! ! - Strengthens the arms and wrists !

! ! - Tones the abdominal organs!

Cautions: !

- Wrist injury -Pregnancy!

Hip Joints- Hip flexion, external rotation, adduction!

Drishtis:- Forward!

Preparatory Poses:!


! ! - Plank poses!

Follow Up Poses: !

! ! - Chaturangha Dandasana !

! ! - Plank pose !


� !!Teaching Technique!

! 1.! Come into a squat position hands in front of the legs shoulder width apart. !

! 2.! Lift the heels separate the knees. !

! 3.! Exhale bend the elbows and take the knees onto the upper arm. !

! 4.! Shift you weight forward and lift onto the balls of the feet. !

! 5.! Inhale and lift the toes off the floor. !

! 6.! Exhale straighten the arms as much as possible keep the big toes touching. !


! 8.! Exhale lower the feet to the floor back into a squat. !

Dynamics:!

! ! - Squeeze the inner thighs together. !

! ! - Press the hands strongly into the floor. !

! ! - Round the back !

! ! - Activate the abdominals by tucking the tailbone under !

!VASISTHASANA (Vah-sish-TAHS-ah-nah) !

VASISTAH= sage, most excellent!

SIDE PLANK POSE!

Benefits !

! ! - Strengthens the arms, side and legs !

! ! - Stretches and strengthens the wrists !

! ! - Improves balance!

Cautions: !

- Wrist injury!

Hip Joints- Neutral extension, adduction, internal rotation!

Drishtis:- Parsva dristi (far left or right) -Floor!

- Forward!

Preparatory Poses:!


! ! - Plank pose !

!Follow Up Poses:!

! ! - Plank pose !

! ! - Adho Mukha Vrksasana !

! ! - Adho Mukha Svanasana!


! 1.! Start in Adho Mukha Svanasana. !

! 2.! Come onto the outside edge of the right foot and place the left foot on top of the right. !

! 3.! Inhale and shift your weight onto your right hand as you roll to the right. !

! 4.! Reach the left hand up towards the ceiling and get your balance. !


! 6.! Exhale place the left hand back onto the floor and roll back into Adho Mukha Svanasana. !

! 7.! Repeat on the left hand side. !

Variation:1. Take the bottom knee to the floor.!

Dynamics:!

! ! - Squeeze the legs strongly into each other !

! ! - Ensure the shoulder is directly above the wrist on the bottom arm. !

! ! - Lift the hips high keeping one long line through the body !

! ! - Ensure the hips don’t roll forward or backward !

! ! - Press through the feet Tadasana legs!

!Inversions!

SALAMBA SARVANGASANA (Sah-lahm-bah sar-vahn-gahs-ah-nah) !

SALAMBA= supported; SARVANGA= all limbs !

SHOULDERSTAND POSE!

Benefits !


! ! - Rejuvenates the upper body !

! ! - Rests the abdominal organs!

Cautions: !

- Avoid during menstruation� !

- Avoid if there are any neck or shoulder injuries !

- Avoid in cases of eye pressure problems !

Hip Joints !

- extension, internal rotation, adduction!

Drishtis:!


! ! - Nabi Chakra (navel)!


- Setu Bandha Sarvangasana!

Follow Up Poses:!

- Matsyasana!


! 1.! Take 2-3 folded blankets and place them approximately one hand space away from the wall. !

! 2.! Create a slight step with the blankets. !

! 3.! Keep the folded edges of the blankets facing away from the wall. !

! 4.! Sit with the right buttock pressed against the wall and roll up into Viparita Karani.!

! 5.! Make sure your shoulders are approximately 1inch away from the edge of the blankets. !

! 6.! Lift the hips and press the soles of the feet into the wall. !

! 7.! Take the hands underneath the buttocks. !

! 8.! Lift the hips as high as comfortable if possible the hips, shoulders and knees form one long line. !


10.! Release the hands and roll back down to Viparita Karani.!

Dynamics:!

! ! - Align the pelvis above the shoulders or towards the elbows !

! ! - Do not lean into the neck !

! ! - Feel the weight distributed over the elbows, upper arms and across the back of the shoulders !

! ! - Make sure there is no pressure in the eyes, neck or head !

! ! - Push the elbows down into the floor to activate the arms and upper back !

! ! - Squeeze the inner legs together !

! ! - Reach the knees high to lengthen the spine !

!SALAMBA SIRSASANA (Sah-lahm-bah seer-sah-sah-nah) !

SALAMBA= supported; SIRSA= head !

HEADSTAND POSE!

Benefits:!


! ! - Rejuvenates the upper body !

! ! - Rests the abdominal organs!

Cautions: !


! ! - Avoid if there are any neck or shoulder injuries !

! ! - Avoid in cases of eye pressure problems !

! ! - Avoid in cases of high blood pressure!

Hip Joints !

-extension, internal rotation, adduction!

Drishtis:-floor!

Preparatory Poses:!


! ! - Salamba Sarvangasana !

! ! -Uttanasana -Virasana!

Follow Up Poses !

-Adho Mukha Svanasana -Balasana!

Teaching Technique!

! 1.! Come into balasana with the feet touching the wall. !

! 2.! Inhale and lift onto all fours. !

! 3.! Interlace the fingers. !

! 4.! Check the width of the elbows by taking the fingers and wrapping them around each elbow then bring the hands back together. !

! 5.! Press the forearms into the floor. Look towards the thumbs. !

! 6.! Tuck the toes under and lift the knees off the floor. !

! 7.! Take the head through the shoulders keeping the head off the floor. !

! 8.! Walk the feet up the wall to hip height. !


Dynamics:!

! ! - Align the pelvis above the shoulders or towards the elbows !

! ! - Feel the weight distributed over the elbows, lower arms and wrists. !

!! ! - Make sure there is no pressure in the eyes, neck or head !

! ! - Push the elbows and wrists down into the floor to activate the arms and upper back !


! ! - Reach the hips high to keep the spine long!

!ADHO MUKHA VRKSASANA (AH-doh MOO-kuh Vrik-SHAS- ah-nah)!

ADHO= downward MUKHA= face VRKSA= tree !

DOWNWARD FACING TREE POSE- HANDSTAND!

Benefits: !

! ! - Strengthens arms, wrist and shoulders !

! ! - Improves balance !

! ! - Strengthens core !

! ! - Relieves stress Cautions !

! ! - Headache !

! ! - Menstruation !

! ! - Shoulder, wrist injury !

! ! - High blood pressure !

! ! - Heart condition!

Hip Joints !

- Neutral extension, internal rotation, adduction!

Drishtis-Forward!

Preparatory Poses:!


! ! - Plank pose!

Follow Up Poses: !

- Balasana!

- Inversions!

Teaching Technique !

! 1.! Come into Adho Mukha Svanasana with the hands one hand space away from the wall. !

! 2.! Bend one knee taking the leg closer to the wall resting on the ball of the foot, this is you power leg. !

!!

! 3.! Exhale and kick the extended leg up towards the wall springing off your power leg. !


! 5.! Exhale and lower one leg at a time back to the floor rest in Balasana. !

Dynamics!

! ! - Press the hands strongly into the floor !

! ! - Lift out of the shoulder joints !


! ! - Lift the legs long to reach out of the spine!

!Abdominals!

ARDHA NAVASANA (ARE-duh nah-VAHS-ah-nah) !

ARDHA: half, NAU= boat !

HALF BOAT POSE !

Benefits: !

-Strengthens the abdominal and back muscles!

Cautions:!



! ! - Avoid post partum until sufficient strength has been developed using twisting and one sided abdominal poses. !

! ! - Avoid if there are lower spine injuries such as disk herniation !

! ! - Avoid in cases of hernia Hip Joints !

-flexion, external rotation, adduction!

Drishtis:!

! ! - Nasagrai (nose), !


Follow Up Poses: !

-Paripurna Navasana!

Teaching Technique 1. Start in Dandasana.!

! 2.! Bend the knees in towards the chest. !

! 3.! Gently clasp behind the knees and lift the toes off the floor so you are balancing on the sitting bones. !

! 4.! Left the shins until they are parallel to the floor. !

! 5.! Lift the sternum and release the hands. !


! 7.! Exhale to release the feet back down to the floor. !

Dynamics:!

! ! - Before moving into the pose engage the transverse abdominus and core muscles to make sure the belly is not puffing up !

! ! - Lower abdomen hollowing back towards the spine !

! ! - Squeeze the legs together !

! ! - Keep the lower ribs moving towards the front of the pelvis !

! ! - Do not collapse the lower spine !

PARIPURNA NAVASANA (par-ee-POOR-nuh nuh-VAHS-ah-nah) !

PARIPOORNA= entire or complete, NAU= boat !

BOAT POSE!

Benefits: !

- Strengthens the abdominal muscles and lower back muscles!

Cautions:!

! ! - Avoid during menstruation or pregnancy !

! ! - Avoid in cases of hernia !

! ! - Avoid in cases of disk herniation!

Hip Joints !

-flexion, external rotation, adduction!

Drishtis:!




- Ardha Navasana!

Follow Up Poses: !

- Seated poses !

- Backarches!

Teaching Technique:1. Start in Dandasana.!

2.! Come into Ardha Navasana. !

3.!Inhale and extend the legs towards the ceiling. !

4.!Extend the arms forward at shoulder height. !

5.!Hold and breathe. !

6.!Exhale bend the knees and rest the feet back onto the floor. !

Dynamics:!

! ! - Keep the legs together !

! ! - Bend the knees if there is too much pressure in the lower spine !

! ! - Avoid collapsing in the lower spine !

! ! - Keep sternum and front ribs connecting towards the front of the pelvis, without rounding upper back !

! ! - Tilt the nose down slightly to keep tension out of the neck !

! ! - Keep long through the whole spine !

!BALASANA (baw-LAWS-ahna) BALA= child CHILD’S POSE!

Benefits:!


! ! - Lengthens the spinal muscles!

Cautions: !

- Keep knees apart during pregnancy!

Hip Joints-flexion, external rotation, adduction!

Drishtis:-eyes closed!


! 1.! Kneel onto the mat sitting on the heels. !

! 2.! Take the hands to the floor in front of the knees. !

! 3.! Exhale and rest the chest onto the thighs allowing the forehead to rest onto the mat. !

! 4.! Take the hands down beside the body palms facing up and shoulders relaxed. !


! 6.! Inhale and reach the arms forward and then lift back to the starting kneeling position. !

Variation!

! 1.! If there is tightness in the knees place a folded blanket in between the thighs and claves. !

! 2.! If the forehead does not reach the floor take the hands in front of you and rest the forehead onto the fists. !

Dynamics:-Allow the shoulders and elbows to completely relax towards the floor!

!ADHO MUKHA VIRASANA (AH-doh MOO-kuh veer-AWS-ahna) !

ADHO=downward MUKHA= face VIRASANA= hero !

DOWNWARD FACING HERO’S POSE!

Benefits:!

! ! - Stretches and opens the groin !

! ! - Calming resting position!

Cautions: !

- Knee joints!

Hip Joints- Hip flexion, abduction, external rotation!

Drishtis:-Forward!

Preparatory Poses:!

- Balasana!

- Supta Baddha Konasana!

Follow Up Poses:!

- Any pose!


! 1.! Come to kneeling on the mat. !

! 2.! Sit back on the heels. !

! 3.! Take the knees out wider than the hips. !

! 4.! Inhale take the hands in front of you on the mat and lift the chest. !

! 5.! Exhale as you walk the hands forward until your forehead or chest is resting on the floor arms extend in front of you. !


! 7.! Inhale to look forward. !

! 8.! Exhale walk the hands back in coming into the upright position. !

Dynamics:!

! ! - Keep the buttocks resting on the heels !

! ! - Allow the chest to sink towards the floor. !

! ! - If the chest rests on the floor turn the head to the side or take the chin on to the floor !

!!VIPARITA KARANI (Vip-par-ee-tah car-AHN-ee)VIPARITA= inverted, reversed KARANI=doing, action LEGS UP THE WALL POSE!

Benefits:! - Calming!

! ! - Relieves tired legs !

! ! - Gentle stretch of the hamstrings!

Caution: - Glaucoma !

-Later stages of pregnancy Hip Joints!

-Flexion, internal rotation, adduction!

Drishtis:- Forward!

-Closed eyes!


! 1.! Sit with the right buttock into the wall with the knees bent. !

! 2.! Place the left hand down by the side and roll your legs up the wall as you come onto the elbows. !

! 3.! Straighten the legs up the wall with the buttocks pressing into the wall. !

! 4.! Take the hands onto the abdomen. !


Variations:!

! 1.! Take the legs wide. !

! 2.! Bring the feet into Baddha Konasana. !

! 3.! Bring the legs into a squat position. !

Dynamics:!

! ! - Extend through the heels as in Dandasana. !

! ! - Rest the shoulders and head into the floor, place a blanket under the head if necessary !

! ! - You can take the hands by the sides or overhead for an alternative stretch. !

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SUPTA BADDHA KONASANA (SOUP-tah BAW-dah cone-NAWS-ah-nah)SUPTA= lying down BADDHA= bound, caught; KONA= angle !

RECLINED BOUND ANGLE POSE!

Benefits:! - Restful!

! ! - Stretches inner groin !

! ! - Opens chest!

Cautions: !

! ! - Knee injury !

! ! - Back pain!

Hip Joints !

- Flexion, abduction, external rotation!

Drishtis:- Forward!

-Closed eyes!

Preparatory Poses:!

- Baddha Konasana !

Follow Up Poses:!

- Adho Mukha Virasana!


! 1.! Sit on to the mat. !

! 2.! Place a bolster one hand space behind the buttocks. !

! 3.! Bring the legs into Baddha Konasana. !

! 4.! Take the hands behind then hips. !

! 5.! Slowly lower back resting onto the elbows then lowering down onto the bolster. !

! 6.! Take the hands by the sides palms facing up or take hold of the elbow and take the arms overhead. !


! 8.! To release place the hands beside the hips. !

! 9.! Inhale and lift the head as you look forward. !

10.! Exhale push onto the hands and lift back up into Baddha Konasana.!

!Dynamics:!

! ! - Keep the feet pressing together !

! ! - Tuck the tailbone under !

! ! - Allow the knees to soften towards the floor !

! ! - Draw the floating ribs in !

! ! - Lift the sternum !!SAVASANA (Sha-vah-sah-nah)!

SAVA= a corpse CORPSE POSE,!

RESTING POSE!

Benefits: !

! ! - Allows to body to recover after asana practice !

! ! - Rests the muscular and nervous systems!

Drishtis: !

- Eyes closed!


! 1.! Lie on the back. !

! 2.! Allow the feet to drop out naturally. !

! 3.! Arms slightly away from the body palms facing up. !

! 4.! Close the eyes. !

! 5.! Allow the whole body to relax into the floor. !

!!!!!!!!Chapter 9 Comprehension Check!

Connect the following Sanskrit words with the appropriate English translation.!

Part I – Vocabulary!

Chaturangha Dandasana Virabhadrasana Dandasana Salabhasana Savasana Uttanasana Marichyasana C Janu Sirsasana Salamba Sirsana Parivrtta Trikonasana

Open Reflection!Email us any questions that you have raised as you studied and practiced these Asanas. Remember that all questions are good questions!

Baddha Konasana Bhujangasana Upavistha Konasana Prasarita Padottanasana A Adho Mukha Virasana Four Limbed Staff Pose Feet Wide Pose Corpse Pose Squat Twisting Pose Staff Pose Intense Forward Bend Warrior Pose Headstand Pose Downward Facing Hero’s Pose Lord of Fishes Pose Revolved Triangle Pose Bound Angle Pose Locust Pose Fish Pose Wide Angle Seated Forward Bend Supta Padangusthasana Salamba Sarvangasana Ardha Matsy Endrasana 3 Urdvha Mukha Svanasana Matsyasana Part their 1. Reclining Big Toe Pose Head to Knee Pose Cobra Pose Shoulderstand Pose Upward Facing Dog Pose!

II – Matching Identify the following poses, and write out teaching instructions!

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Part III – True or False Decide whether the following statements are ‘true’ or ‘false’.!

! 1.! During Sputa Baddha Konasana, you should always keep your feet hip-width apart _________________ !

! 2.! Sun Salutations are cooling exercises, and should be performed close to the end of a yoga session________________________________ !

! 3.! Matsyasana counter poses the Shoulder Stand________________________________ !

! 4.! Care should be taken when doing the Four Limbed Staff Pose in the event of sore wrists______________________________ !

! 5.! During the Warrior Pose, you should press your back foot firmly into the floor for increased balance___________________________________ !

! 6.! A gentle backbend is a good preparatory pose for Dhanurasana _____________________________________ !

! 7.! The Crane Pose tones the abdominal organs______________________________________________ !

! 8.! Bidilasana can be done on the knuckles for wrist problems_________________________________________ !

! 9.! The ‘Tree’ pose is particularly good because it strengthens the wrists___________________________________________ !

10.Child’s pose is a restorative pose.!

Part IV: Description List the benefits, dynamics and cautions of the following poses.!

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!!!Part V – Essay Questions:Answer the following essay questions using as much detail as possible.!

! 1.! Imagine that a prospective student is visiting your yoga studio to inquire about the possibility of a private yoga class. She works long hours in an office, and is experiencing a significant amount of back and shoulder tension. Describe to her the sort of Asana routine that you think would most benefit her condition. As part of this, you should describe the asanas themselves, as well as their benefits, variations, possible follow-up poses, and precautions. !

! 2.! Outline a yoga work-out that focuses on one of the following: abdominals, arms, or restorative postures. !

! 3.! Imagine that you have a particularly eager beginning student who, more than anything else, wishes to do a handstand. This student is not yet ready for this pose, however, and so you must encourage him to engage in thorough preparatory work-outs, to help him prepare. Describe the preparatory poses that you would recommend to him.4. What precautionary advice you would give to students with knee problems?!

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Documents

Level 1 – 200 Hour YOGA TEACHER TRAINING MANUAL · 2019-07-24 · ! 3.! Turn the right foot out 90 ̊. !!4.! Turn the left foot in so the little toe side of the left foot is parallel