DOCSLIB.ORG

The Sivanandacompanion To

Total Page：16

File Type：pdf, Size：1020Kb

Download full-text PDF Read full-text
The Sivanandacompanion To THE SIVANANDACOMPANION TO Foreword by Swami VishnuDevananda Written by Lucy Lidell with Narayani and Giris Rabinovitch Photography by Fausto Dorelli I A GAIA ORfGINAL I A Fireside Book Published by Simon & Schuster Inc. New York London Toronto Sydney A GAIA ORIGINAL Writtenby Lucy Lidell withNarayani and Giris Rabinovitch Photographyby Fausto Dorelli from an idea by lucy Udell Direction Joss Pearson Patrick Nugent Editorial Roslin Mair Design Tony Spalding Chris Meehan David Whelan Sheilagh Noble Copyright © 1983 by Gaia Books Limited, london. Text copyright © 1983 by Sivananda Yoga Vedanta Center. All rights reserved, including the right of reproduction in whole or in part in any form. A Fireside Book Published by Simon & Schuster Inc. Simon & Schuster Building, Rockefeller Center, 1230 Avenue of the Americas. New York, New York 10020 FIRESIDE and colophon are registered trademarks of Simon and Schuster, Inc. f>rullr.r1 rn SrAon lly Artes Grafrr.as Toledo. SA 19 18 17 16 15 14 13 12 11 10 Library ol Congress Catalogi11g in Pullhcatoon Data Maon entry under title: The Sivananda companion to yoga. rncludes ondex. 1. Yoga, Hatha. RA781.7.S584 1983 613.7'0111) 83·9398 ISBN 0·671-47088·4 To Swami VishnuDevananda How to Use thisBook This book gives you all the information you will need to begin to practise yoga at home. The core of your practice is laid down in The Basic Session. There is a simple chart on pages 66·67 showing the beginner how to proceed, and in The Cycle of Life you will find modified practice sessions for particular physical conditions and ages - notably Pregnancy and the Later Years. Use the Basic Session for constant reference as you add in to your session the Relaxation and Breathing techniques. Once you are familiar with the Basic Session. and simple breathing and meditation practices. you can begin to add in the material given in Asanas and Variations, and more advanced breathing and meditation. By working in this way you should build up a regular daily routine that suits your lifestyle. Do go to yoga classes as well, as this will enhance your own practice sessions. NOTE It is important that you follow the directions step·by-step, finding your own pace. and proceed systematically according to the advice given on the order of asanas, the relaxation periods, and the length of practice. Always observe any cautions and never st rain in a pose. There is no need to rush or force yourself- all bodies are different and you will find· your own level naturally. Foreword Today, more than at any other time in the history of humanity, people in the West are facing stresses and tensions that are beyond their control. Thousands and thousands are turning to tranquillizers, sleeping pills, alcohol and so on in a vain attempt to cope. In 19571 arrived in America, sent by my Master, Swami Sivananda. My Master said: "Go, people are waiting. Many souls from the East are reincarnating now in the West. Go and reawaken the consciousness hidden in their memories and bring them back to the path of Yoga." Yoga, the oldest science of life, can teach you to bring stress under control - not only on a physical level, but on mental and spiritual levels too. The human body can be compared to a car. There are five things that any automobile needs to run properly, whether it is a Rolls Royce or a rusty old car - lubrication, a cooling system, electric current, fuel and a sensible driver behind the wheel. In Yoga, the asanas or postures lubricate the body. They keep the muscles and joints running smoothly, tone all the internal organs, and increase circulation, without creating any fatigue. The body is cooled by complete relaxation whilst pranayama or yogic breathing increases prana, the electric current. Fuel is provided by food, water and the air you breathe. Lastly, you have meditation which stills the mind, the driver of the body. By meditating, you learn to control and ultimately transcend the body- your physical vehicle. Anyone can practise Yoga, no matter what their age, condition or religion. Young or old, sick or fit, - all can benefit from this discipline. After all, everyone has to breathe, whatever their walk of life. And we all get arthritis if we eat the wrong food. You can learn to meditate on a flower, the Star of David or the Cross just as well as on Krishna or Rama. The object of concentration can be different but the technique remains the same. The first yogis sought answers to two fundamental questions - "How can I get rid of pain?" and "How can I conquer death?" They discovered that through asanas you can control the physical pain, through pranayama the emotional pain, and through meditation you can come to a real understanding of who you are. Free from false identification with name and form, you can transcend the body altogether and find the Self which is immortal. So you see, though ·Yoga begins with the body it ends by transcending it. In conclusion, I would like to tell you all that Yoga is not a theory but a practical way of life. If you have never tasted honey, no matter how often I tell you that honey is good you won't understand until you try it. Put Yoga into practice and you will see the benefit for yourself. This book will help you to get started, and serve as a companion and inspiration along the way. s� ------------------------- Contents 10 Introduction to Yoga 100 A! 22 Relaxation 102 Tho Le! 24 The Corpse Pose An 26 Final Relaxation I . Lo1 � Sir 110 Tht «/� Le� Pic 68 Breathing Bri 116 Tho r 70 Prana and the Subtle Body 72 Basic Breathing Fot I Kapalabhati : Anuloma Viloma: He Brahmari : Sitkari : Sithali Tw 75 Advanced Breathing Str The Three Bandhas: Ujjayi : Surya Bheda: Bhastrika: Samanu ( 28 The Basic Session 30 The Sequence of Asanas ·t. '_;;. '\; 32 The SessionBegins 78 Diet Easy Pose: 80 The Three Gunas Neck and Shoulders : 82 Natural Foods Eye Exercises : Lion Pose 84 Changing your Diet 34 The Sun Salutation 124 Th 86 Fasting 36 Leg Raises. Cc 38 The Headstand Be 40 The Shoulderstand Kr 42 The Plough Kr 44 The Bridge Cr 46 The Fish. 134 Th 48 The Forward Bend s� 50 The Cobra s� 52 The Locust Pc 54 The Bow 142 Th 56 The Half Spinal Twist 88 Meditation Pe 58 The Lotus 90 Mastery of the Mind Va 60 The Crow 92 Principles of Meditation s� 62 The Hands to Feet Pose 94 Starting to Meditate St; 64 The Triangle 95 Tratak 152 c� 66 The Basic Practice Charts 98 Mantras 154 Th 100 Asanas and Variations 102 The Headstand Cycle Leg Variations : Scorpion : Arm Variations: Lotus Headstand : Single Leg InvertedPose 110 The Shoulderstand Cycle 156 The Cycle of Life Leg and Arm Variations : Plough Variations : 158 Maternity Bridge and Fish Variations : Practice Schedule 116 The Forward Bend Cycle 164 Special Asanas for Pregnancy Forward Bend Variations : Modified Shoulderstand and Plough Head to Knee Pose : Side Splits Wall Stretches : Pelvic Lift Twist: Leg and Arm Modified Cobra : The Cat : Perineal Stretching : Inclined Plane Exercises : Relaxation : Squatting 170 Childhood 172 The Later Years Warm Ups : Modified Asanas 176 Yoga and Health 178 The Body's Frame Muscles : Skeleton : Spinal Movements 124 The Backward Bend Cycle 182 The Nutrient Cycles Digestion : Respiration: Circulation Cobra and Locust Variations : Bow Variations : Wheel : 185 The Vital Balance Kneeling Pose: Warrior : Glands: Nerves Glossary : Sivananda Centres : Index Kneeling Wheel : Diamond : 188 Crescent Moon : Pigeon 134 The Sitting Cycle Spinal Twist : Lotus Variations : Shooting Bow : Leg Behind Head Pose : Splits 142 The Balancing Cycle Peacock : Handstand : Crow Variations: Eagle : Tree : Standing Splits : Lord Nataraja Pose : Standing Pose : Head to Feet Pose 152 Cycles of Asanas Chart 154 The Kriyas 10 INTRODUCTION TO YOGA Introduction to Yoga Anyone can practise yoga. You don't need special equipment or clothes - just a small amount of space and a strong desire for a healthier, more fulfilled life. The yoga postures or asanas exercise every part of the body, stretching and toning the muscles and joints, the spine and the entire skeletal system. And they work not only on the body's frame but on the internal organs, glands and nerves as well, keeping all systems in radiant health. By releasing physical and mental tension, they also liberate vast resources of energy. The yogic breathing exercises known as pranayama revitalize the body and help to control the mind, leaving you feeling calm and refreshed, while the practice of positive thinking and meditation gives increased clarity, mental power and concentratiofl. Yoga is a complete science of life that originated in India many thousands of years ago. It is the oldest system of personal development in the world, encompassing body, mind and spirit. The ancient yogis had a profound under­ standing of man's essential nature and of what he needs to live in harmony with himself and his environment. They perceived the physical body as a vehicle, with the mind as the driver, the soul man's true identity, and action, emotion and intelligence as the three forces which pull the body-vehicle. In order for there to be integrated development these three forces must be in balance. Taking into account the interrela­ tionship between body and mind, they formulated a unique method for maintaining this balance- a method that combines all the movements you need for physical health with the breathing and meditation techniques that ensure peace of mind. Yogain your Life Many people are first drawn to yoga as a way to keep their bodies fitand supple-good to look at and to live in.
Load more

Recommended publications
  • Yoga and Pilates: What’S the Difference? by Sherri R
    Yoga and Pilates: What’s the difference? By Sherri R. Betz, PT, GCS, PMA®-CPT Have you ever wondered… “What are the differences between Yoga and Pilates?” Someone jokingly said, “The difference between Pilates and Yoga is that in Yoga you close your eyes and think about god and in Pilates you keep your eyes open and think about your abs!” One guru said the purpose of Yoga is to become more flexible so that you could sit comfortably to meditate. Yoga certainly is more than that. I write this in trepidation of offending the beautiful Yoga and Pilates practitioners around the world. I hope to distill some of the information about Yoga and Pilates looking at some of the differences and similarities between them to help practitioners understand these popular forms of movement. My yoga practice began in Louisiana (when no one did yoga there!) at about the age of 15. At the local library, I happened to pick up The Sivananda Companion to Yoga and started trying out some of the poses and breathing. Actually, I skipped the breathing and avoided it for many years until I did my Pilates training and was forced to learn to breathe! Now I am devoted to my Ashtanga/Vinyasa Yoga practice and my Pilates work to keep my body in shape and to add a spiritual component to my life. It has been very interesting to compare a movement practice that has been around for 2000 years with one that has been around for only about 80 years. Yoga: Navasana (Boat Pose) Pilates: Teaser Common Forms of Yoga Practice in the United States: Yoga was brought to us by Hindus practicing in India.
    [Show full text]
  • I on an Empty Stomach After Evacuating the Bladder and Bowels
    • I on a Tllt' Bi11lr· ol' \lodt•nJ Yoga-It� Philo�opl1� and Prad il't' -hv thr: World" s Fon-·mo �l 'l'r·ar·lwr B • I< . S . IYENGAR \\ it h compldc· dt·!wription� and illustrations of all tlw po �tun·� and bn·athing techniqn··� With More than 600 Photographs Positioned Next to the Exercises "For the serious student of Hatha Yoga, this is as comprehensive a handbook as money can buy." -ATLANTA JOURNAL-CONSTITUTION "The publishers calls this 'the fullest, most practical, and most profusely illustrated book on Yoga ... in English'; it is just that." -CHOICE "This is the best book on Yoga. The introduction to Yoga philosophy alone is worth the price of the book. Anyone wishing to know the techniques of Yoga from a master should study this book." -AST RAL PROJECTION "600 pictures and an incredible amount of detailed descriptive text as well as philosophy .... Fully revised and photographs illustrating the exercises appear right next to the descriptions (in the earlier edition the photographs were appended). We highly recommend this book." -WELLNESS LIGHT ON YOGA § 50 Years of Publishing 1945-1995 Yoga Dipika B. K. S. IYENGAR Foreword by Yehudi Menuhin REVISED EDITION Schocken Books New 1:'0rk First published by Schocken Books 1966 Revised edition published by Schocken Books 1977 Paperback revised edition published by Schocken Books 1979 Copyright© 1966, 1968, 1976 by George Allen & Unwin (Publishers) Ltd. All rights reserved under International and Pan-American Copyright Conventions. Published in the United States by Schocken Books Inc., New York. Distributed by Pantheon Books, a division of Random House, Inc., New York.
    [Show full text]
  • X-Plain Back Exercises Reference Summary
    X-Plain Back Exercises Reference Summary Introduction Back pain is one of the most common medical problems in the U.S. It affects most people at least once in their lifetime. If not taken seriously, back pain can last for a long period of time, and can become disabling. This reference summary describes back exercises you can do. The tutorial reviews the common causes of back pain and back injury prevention tips. It then discusses the benefits of back exercises and tips for doing them safely. You will also learn 12 selected back exercises. Back Pain The most common cause of back pain is muscle spasms. An awkward movement of the back can lead to a severe muscle spasm. The muscle spasm causes the back to “cramp” and can cause severe pain. A muscle spasm can occur after an awkward bending or twisting motion. It may even occur after a simple sneeze or cough. A movement as simple as bending to tie a shoe or twisting your back to face a different direction can cause a spasm. Muscle spasms can also occur when a heavy object is lifted incorrectly. Long lasting back pain can occur also after accidents that have resulted in injury to the back. This document is a summary of what appears on screen in X-Plain™. It is for informational purposes and is not intended to be a substitute for the advice of a doctor or healthcare professional or a recommendation for any particular treatment plan. Like any printed material, it may become out of date over time.
    [Show full text]
  • Yoga and the Five Prana Vayus CONTENTS
    Breath of Life Yoga and the Five Prana Vayus CONTENTS Prana Vayu: 4 The Breath of Vitality Apana Vayu: 9 The Anchoring Breath Samana Vayu: 14 The Breath of Balance Udana Vayu: 19 The Breath of Ascent Vyana Vayu: 24 The Breath of Integration By Sandra Anderson Yoga International senior editor Sandra Anderson is co-author of Yoga: Mastering the Basics and has taught yoga and meditation for over 25 years. Photography: Kathryn LeSoine, Model: Sandra Anderson; Wardrobe: Top by Zobha; Pant by Prana © 2011 Himalayan International Institute of Yoga Science and Philosophy of the U.S.A. All rights reserved. Reproduction or use of editorial or pictorial content in any manner without written permission is prohibited. Introduction t its heart, hatha yoga is more than just flexibility or strength in postures; it is the management of prana, the vital life force that animates all levels of being. Prana enables the body to move and the mind to think. It is the intelligence that coordinates our senses, and the perceptible manifestation of our higher selves. By becoming more attentive to prana—and enhancing and directing its flow through the Apractices of hatha yoga—we can invigorate the body and mind, develop an expanded inner awareness, and open the door to higher states of consciousness. The yoga tradition describes five movements or functions of prana known as the vayus (literally “winds”)—prana vayu (not to be confused with the undivided master prana), apana vayu, samana vayu, udana vayu, and vyana vayu. These five vayus govern different areas of the body and different physical and subtle activities.
    [Show full text]
  • Yoga (Level-C) (1) Ch-3.P65
    Introduction to Hatha Yoga CLASS-VI 3 Notes INTRODUCTION TO HATHA YOGA Hatha yoga is an ancient spiritual yogic practice. The word 'Hatha' is composed of two syllables 'Ha' and 'Tha' which denote the 'Pingala' and the 'Ida', the vital and the mental, the solar and the lunar energies in the human system. It is the science of creating a harmony between these two energies within us so as to help us to achieve a higher consciousness in life. Classical Hatha yoga has five limbs, which are; ¾ Shatkarma:This is the six purificatory or cleansing practices, namely; • Neti • Dhauti • Basti • Nauli • Kapalbhati • Trataka OBE-Bharatiya Jnana Parampara 39 Introduction to Hatha Yoga CLASS-VI ¾ Asana: This is the physical postures. It is to gain steadiness of body and mind, freedom from disease and the lightness of limbs. Notes ¾ Pranayama: This brings the purification of the Nadis, The experience of the Pranic field, increase in the quantum of Prana and eventually leads the mind into meditation. ¾ Mudra: This is a gesture which controls and channelize the Prana (life force) in a particular way. ¾ Bandha: This means to lock or to stop. In the practice of a Bandha, the energy flow to a particular area of the body is blocked. OBJECTIVES After studying this lesson, you will be able to: • explain the importance of Hatha yoga in physical, mental, social and emotional level and • practice Hatha yoga in correct posture. 3.1 IMPORTANT TEXTS OF HATHA YOGA Hatha Yoga starts from the Annamaya Kosha (physical level), which helps to create a balance between the mind and body.
    [Show full text]
  • Running Prehab and Glute Strengthening
    Running Pre-Hab This is by no means a complete list but more of a guide although a long one. These are quick, simple and most bang for your buck exercises because you would rather run than do exercises. Although this many pages hardly seems “quick” Dead Bug-“for the core” Lie on the floor. Put hand in small of back and push into hand. Don’t let spine extend ie come off your hand. Raise knees to 90 degrees and touch opposite hand to opposite knee. Raise right hand over head while extending left leg to approx 45 degrees not letting spine come off hand. Do 10 per side then switch legs. Don’t arch your back!!! Maintain your spine in neutral ie perform abdominal brace Use opposite arm and opposite leg touching them in the middle. Add medicine ball and/or foam roller for increased difficulty. Or add a baby. or a medicine ball with some rotation Basically you want to strengthen gluts because research has shown it can be effective in the treatment and prevention of the most common running injuries. Glut Bridge—SUPER IMPORTANT!!! Lie on your back with your knees bent and your feet flat on the floor. Place your arms at your sides, palms facing down or across your chest. Squeeze your gluts and slowly raise your butt off the floor until your body forms a straight line from your knees to your shoulders. Squeeze your butt together like holding a coin between your cheeks. Hold this position for 2 to 5 seconds, then slowly lower yourself back down to the floor and repeat the move as many times as you can.
    [Show full text]
  • Month 4 Breathing & Nervous System
    Yoga Breathing & The Nervous System From a simplified perspective of just the nervous system, yoga breathing practices can be fashioned to do one of three things 1. Up-regulate the NS 2. Down-regulate the NS 3. Bring the NS into balance Benefits of Up-regulating the Nervous System • Endorphin release • Increased circulation • Creating heat in the body • Joint/muscle articulation • Increased mental acuity • Intense awareness • Clarity of mind/focus 1 Benefits of Down-regulating the Nervous System • Relaxation • Balance • Breath control • Subtle awareness • Peace of mind/stillness • Time to reset, pause • Body/mind into homeostasis Experience in Practice Discerning the three areas of breath in the body and their relationship to the nervous system from a resting position - then identifying if they are up-regulating or down-regulating for you. 1. Abdominal 2. Thorasic 3. Clavicular 2 Up-regulating Pranayamas • Lions Breath • Swana • Kapalabhati • Bhastrika • Breath of Joy Lion’s Breath Relieves tension in the face by stretching the jaw and tongue. Usually done from seated, it can be applied to a variety of poses. • Inhale through the nose. • Exhale through the mouth, making a "ha" sound. while and sticking out the tongue and crossing the eyes • Inhale, returning to a neutral face, Repeat 3-5x 3 Swana (Panting Breath) Panting in tandem with a pumping movement of the abdomen - good preparation for Kaphalbhati/Bhastrika • Inhale & Exhale full through both nostrils • Inhale through open mouth & as you exhale pant like a dog with the tongue handing out for 10-20 cycles • Inhale hold the breath in • Release and take several normalizing breaths Kapalabhati: Skull Polishing Intended to create alertness & mental clarity while purifying the energy body • Forceful exhale, expelling breath rapidly • Inhalation of it’s own accord • Expel the air in a steady rhythm 4 Bhastrika: Bellows Breath Similar to Kapalabhati, with a change of emphasis of bringing control to both the inhale & exhale.
    [Show full text]
  • Exercise Code Image 1 Image 2 Repetitions/Equipment/Instructions 1
    Exercise Code Image 1 Image 2 Repetitions/Equipment/Instructions Lower & 3*15 sec hold Exercise matt 1 Upper Back Stretch 121 Stand all fours. Take one arm over the other. Kneel forward. 2 Figure 4 3*15 sec hold Exercise matt Stretch 113 Leg crossed over. Push knee downwards. 3 7-10 min Elliptical machine Elliptical 101 Holding onto the handles 4 Ladies Tricep 4*10 reps Bench or chairs Dips 55 Palms on bench. Dip down, bending elbows 90°. 5 One Legged 3*12L/12R Bench or chair Squat 42 Squat down so both knees bend at 90°. 6 Alt Shoulder 3*20 reps Dumbbells Press 78 Start with both weights on the shoulders. Push both up whilst marching up with the one leg. 3*20 reps Exercise matt 7 Push-up, alt legs 8 Push up position. Shoulders over hands. Alternate lifting legs 8 3*30 sec hold Exercise matt and stopwatch Side Bridging 16 Rest bodyweight on forearm and side of foot. 9 Hip Ball pull- 3*12 reps Exercise matt and ball ins 6 Both feet on ball. Lift hips. Pull ball in. 10 4*30 reps Exercise matt Chinnies 26 Like cycling, bring opposite arm to opposite knee. Exercise Code Photo 1 Photo 2 Repetitions/Equipment/Instructions 3*15 sec hold Exercise matt 1 Doorway 119 Stretch Place both elbows onto doorframe. Lean forward. Protect back. 2 3*15 sec hold Exercise matt Glute Stretch 114 Ankle over opposite knee. Pull leg towards. 3 7-10 min Elliptical machine Elliptical 101 Holding onto the handles 4 Push Up 3*10 reps Dumbbells Rows 206 Rest your weight on weights and alternate lifting.
    [Show full text]
  • Special Feature
    $5 Canada $3.50 US £2.50 UK 3.70 € Europe Summer 2009 H EAC E R S ’ T T G A R O A I Y N I A N D G N A C O N A U R V I S S E 1 9 9 6 9 - 2 0 0 SPECIAL FEATURE Celebrating Forty Years of Sivananda Yoga Teachers’ Training Courses Page 10 Thought Power Swami Sivananda Prana as Electricity Swami Vishnudevananda Connect to your Inner Divinity Swami Durgananda Benefits of the 12 Basic Postures Swami Sivadasananda SERVE • LOVE • GIVE • PURIFY • MEDIT ATE • REAL I Z E Imagine… a haven of peace in the midst of vast open spaces, ancient forests with century old trees, breathtaking sunrises and sunsets… just one hour from Paris Yoga Vacation all year round Sadhana Intensive for from 38 ? per nightnight TTC graduates Yoga Teachers' TrainingTraining CoursesCourses Aug 7 – 22, 2010 July 3 – August 1st Diploma Course:Course: and August 22 –– 30,30, 2009 Yoga and stress management International guest speakers diploma course Yoga psychology course Further training courses August 14 – 21, 2009 for yoga teachers Château du Yoga Sivananda 26 Impasse du Bignon, 45170 Neuville aux Bois Fax: +33 (0) 2 38 9118 09 email: [email protected] Est 1957 Tel: +33 (0)2 38 91 88 82 www.sivananda.org/orleans Swami Sivananda Swami Vishnudevananda (1887-1963) (1927-1993) 4 YOGALife I Summer 2009 Editor’s letter International Welcome... Sivananda Yoga e are celebrating this year 40 years of Sivananda Teachers’ Training Courses (TTC). Swami Vishnudevananda Wtaught the first TTC at the Sivananda Ashram Yoga Vedanta Centres Camp, Val Morin, Quebec in 1969.
    [Show full text]
  • SECRET POWER of TANTRIK BREATHING %Chniques for Cattaining Health!J Harmony!J and Jjberation
    This page intentionally left blank. SECRET POWER OF TANTRIK BREATHING %chniques for cAttaining Health!J Harmony!J and JJberation Swami Sivapriyananda Destiny Books Rochester, Vermont Destiny Books One Park Street Rochester, Vermont 057 67 www.DestinyBooks.com Destiny Books is a division of Inner Traditions International Copyright © 1983, 1996, 2005, 2009 by Swami Sivapriyananda Originally published in India in 1983 by Abhinav Publications under the title Secret Power of Tantrik Breathing Revised edition published in 1996 by Abhinav Publications Third edition published in 2005 by Abhinav Publications First U.S. edition published in 2009 by Destiny Books under the title Secret Power of Tantrik Breathing: Techniques for AttainingHealth, Harmony, and Liberation All rights reserved. No part of this book may be reproduced or utilized in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission in writing from the publisher. Library of Congress Cataloging-in-Publication Data Sivapriyananda, Swami, 1939-1997 . Secret power of tantrik breathing : techniques for attaining health, harmony, and liberation I Swami Sivapriyananda. p. cm. Originally published: New Delhi : Abhinav Publications, c1983. Includes bibliographical references and index. ISBN 978-1-5947 7-289- 4 (pbk.) 1. Pranayama. 2. Tantrism. I. Title. RA7 81.7.S63 2009 613'.192-dc22 2009006515 Printed and bound in the United States by the P. A. Hutchison Company 10 9 8 7 6 5 4 3 2 1 Text design
    [Show full text]
  • • Principles of Dynamic Mindfulness
    1st Module EARTH Philosophy, History, Anatomy and the Subtle Body We start by diving into the history and philosophy of Yoga and Buddhism, in order to find out how are these ancient teachings and practices relevant in the context of our contemporary lives. We will put the teachings into practice through a lab sequence and an introduction to meditation. These will be complemented by a thorough exploration of the anatomy of the physical and energetic bodies. By the time you complete Module 1, your yoga practice will feel far more comprehensive and supported by the knowledge and techniques you have learned. You will be ready to approach teaching with wisdom and grounded confidence. Module 1 is also an incredible experience for those wanting to explore their own practice on a new level, even if you do not intend to become a teacher. • Opening: Perspectives on the Body: East/West • History & Evolution of Yoga • Introduction to Yoga Philosophy: Patanjali’s Yoga Sutras • What did Buddha teach ? • Applied Buddhist Psychology • Chinese Spiritual Heritage • Anatomy for Yoga Teachers • Subtle Body Anatomy • Principles of Dynamic Mindfulness • Introduction to Meditation • Sequence Lab • Western Somatics – Practices of Embodiment 2nd Module WATER Basic Asanas, Alignment & Adjustments The second module builds on the knowledge of anatomy and the subtle body from Module 1 and expands into sequencing a dynamic and intelligent class based on your knowledge of how the asanas and the body function together. You will learn a comprehensive list of yoga asanas (poses), healthy alignment and safe, helpful adjustments. By the end of Segment 2 you will be able to teach your fellow trainees a simple, challenging and effective yoga class with a focus on breath, sequencing and alignment.
    [Show full text]
  • Using Props to Achieve Stability and Ease in Yoga Poses
    Using PROPS to Achieve STABILITY and EASE in YOGA Poses by Tricia Fiske and Marianne Woods Cirone Photographs by Sachiko Eubanks From Alignment to Enlightenment: Using Props to Achieve Stability and Ease in Yoga Poses Tricia Fiske Marianne Woods Cirone Satya Publishing St. Charles, Illinois FROM ALIGNMENT TO ENLIGHTENMENT: Using Props to Achieve Stability and Ease in Yoga Poses 2 Copyright © 2019 by Tricia Fiske and Marianne Woods Cirone All rights reserved. No part of this book may be reproduced or used in any manner without written permission of the copyright owner except for the use of quotations in a book review. For more information, contact [email protected] First e-book edition June 2019 Photography by Sachiko Eubanks Book design by Motomi Naito ISBN 978-1-7331298-0-0 (e-book) ISBN 978-1-7331298-1-7 (paperback) www.triciafiske.com www.mariannecirone.com FROM ALIGNMENT TO ENLIGHTENMENT: Using Props to Achieve Stability and Ease in Yoga Poses 3 EWCOMERS, experienced students of yoga and teachers of yoga are in capable hands with my dear friend, Tricia Fiske as their guide. In her Praise for Nbook, From Alignment to Enlightenment, Tricia shares her wisdom and many insights on the vital concept of alignment From Alignment in practice and the energetics of asana. to Enlightenment: With the use of props to support the understanding of proper, safe form within the postures as the foundation, Tricia has Using Props created a clear, smart and important manual that will be to Achieve of immense value to anyone looking to build a foundation or deepen their practice of yoga asana.
    [Show full text]