March 2020 Easy Pose with Prayer Hands Sukhasana-Namaste
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Ashtanga Yoga As Taught by Shri K. Pattabhi Jois Copyright ©2000 by Larry Schultz
y Ashtanga Yoga as taught by Shri K. Pattabhi Jois y Shri K. Pattabhi Jois Do your practice and all is coming (Guruji) To my guru and my inspiration I dedicate this book. Larry Schultz San Francisco, Califórnia, 1999 Ashtanga Ashtanga Yoga as taught by shri k. pattabhi jois Copyright ©2000 By Larry Schultz All rights reserved. No part of this work may be reprinted without the written permission of the author. Published by Nauli Press San Francisco, CA Cover and graphic design: Maurício Wolff graphics by: Maurício Wolff & Karin Heuser Photos by: Ro Reitz, Camila Reitz Asanas: Pedro Kupfer, Karin Heuser, Larry Schultz y I would like to express my deepest gratitude to Bob Weir of the Grateful Dead. His faithful support and teachings helped make this manual possible. forward wenty years ago Ashtanga yoga was very much a fringe the past 5,000 years Ashtanga yoga has existed as an oral tradition, activity. Our small, dedicated group of students in so when beginning students asked for a practice guide we would TEncinitas, California were mostly young, hippie types hand them a piece of paper with stick figures of the first series with little money and few material possessions. We did have one postures. Larry gave Bob Weir such a sheet of paper a couple of precious thing – Ashtanga practice, which we all knew was very years ago, to which Bob responded, “You’ve got to be kidding. I powerful and deeply transformative. Practicing together created a need a manual.” unique and magical bond, a real sense of family. -
List of Hatha Yoga Postures, English and Sanskrit
Hatha Yoga Postures List English and Sanskrit Names Indexed by Type and Textbook Descriptions My Yoga and Chi Kung Class Exercises List By Michael P. Garofalo, M.S. Valley Spirit Yoga, Red Bluff, California Adho Downward Voc Adho Mukha Vrksasana Balancing on Hands, Handstand HBalP LoY287, YS361 Adho Mukha Svanasana Downward Facing Dog PP, Res, Mod3 Loy110, YtIY90, BSYB108, HYI30, AHY482, YA224, YS360 Agni Sara or Bidalasana Cat KP, BB BSYF128, HYI116, AHY193, YS376 Agni Sara Sunbird, Cat/Cow Variation KP BSYF132, AHY194 Agnistambhasana Fire Log, Two Footed King Pigeon SitP YS362 Ahimsa Not Harming, Non-Violence, Not Killing, Yama Voc Akarna Dhanurasana Shooting Bow Pose SitP YS362 Alanasana Lunge, Crescent Lunge StdP, BB BSYF166, HYI38 Alternate Nostril Breathing Nādī Shodhana Prānāyāma SitP LoY445-448, HYI16 Anantasana Side Leg Lift, Vishnu’s Serpent Couch LSP LoY246, YtIY87 Anjaneyasana Lunge, Low or High Lunge StdP, StdBalP YS364 Anji Stambhasana SitP Apanāsana Knees to Chest SupP BSYF182, HYI180 Aparigraha Noncovetousness, Not Greedy, Yama Voc Ardha Half, Partial, Modified Voc Ardha Baddha Padmottanasana Half Bound Lotus Intense Stretch Pose StdP, StdBalP YS365 Ardha Chandrasana Half Moon Balancing StdP, StdBalP LoY74, YtIY30, BSYF94, HYI74, YS366 Ardha Navasana Boat Modified SitP LoY111 Ardha Matsyendrasana I Lord of the Fishes Spinal Twist TwP, Mod4, SitP LoY259, YtIY74, BSYF154, HYI128-131, YS367 Ardha Padmasana Half Cross Legged Seated SitP YtIY54 Ardha Salabhasana Half Locust PP, BB, Mod4 LoY99, YtIY92, BSYF136, HYI110, AHY297, YA218 Ardha Uttanasana Half Forward Fold, Monkey StdP YS368 Asana Posture, Position, Pose Voc Ashta Chandrasana High Lunge, Crescent StdP, StdBalP YS368 Hatha Yoga and Chi Kung Class Postures List By Michael P. -
Arm Balances and Inversions
Leverage and Power: Arm Balances and Inversions Essential Dynamics • Arm-balancing is empowering, inspiring, and, well, hard. In fact, the challenging nature of arm-balancing often leads students to overwork and rely on raw force instead of technique and focus. • The intensity of these postures can also lead to an attraction/aversion complex: Students will tend to be attracted to their striking beauty and either push, push, push to get there, or they’ll take a bathroom break and disconnect from their practice. • What often gets overlooked is that arm balances require you to relax deeply and release many of your joints and muscles. You need a lot of suppleness in your groins, hamstrings, hips, knees, and torso just to get into the shape of most of these poses; once you develop this, you won’t have to work so hard. • Many people struggle with these postures because they simply don’t understand how to do them—not necessarily because they’re not strong or flexible enough. • In order to learn these postures, most people need them broken down into small, accessible components. • Focus on preparatory poses that open your joints and get your body deeply familiar with the shape of each of the arm-balances. • Cultivate a playful, curious, and non-striving attitude. Notice if you become overly intense in your desire to perform the pose or, conversely, if you’re tempted to throw in the towel because they seem too challenging. If that happens, let go and search for the delicate balance between effort and relaxation. Use the exploration of these poses to practice meeting any challenge with understanding, acceptance, and resilience. -
Morning Flow · Dynamic & Energizing
Morning Flow · Dynamic & Energizing Level: Beginner, Intermediate Perfect for your daily home practice, enjoy this nice stretchy dynamic morning flow, designed with a Duration: 90 mins balance of standing, sitting, balance, twists, Playlist: https://soundcloud.com/user-702445002/sets/pure-flow-yoga-magic-1 backbends and restorative postures to help you build strength, flexibility, openness and stillness in the Focus: Hips, heart, lower back, hamstrings body, heart and mind. Props: Block, Cushion, Strap Practice Tips Sacred Space. Set up a designated space in your home for practice. You can create a simple altar with beautiful objects, a candle, some incense and images of people who inspire you. Set up a timer too, this can help you keep a minimum practice time commitment. Meditate. Take a moment to sit before you practice and set an intention. Breathe. Make it a point to find your breath in each pose, to initiate each pose with the breath, and to keep using the breath as a tool to come back to the present moment as much as possible. Listen. Listen to your body’s communication. Where and How does each pose feel? Try staying at least 5 full breaths in each pose or until you feel the peak of the stretch. Repeat the sequences as many times as feels good, and if you feel to add any embellishments or additional poses feel welcome. Celebrate! You’ve shown up and made the efforts. Celebrate your wins. Whether you go through the whole sequence, or simply made it to the mat, you are winning! 1 2 3 4 5 6 Inhale/Exhale Easy Pose Revolved Easy Pose Revolved -
Standing Balances Poses FITNESS Creating a Balanced Foundation Sometimes Standing on One Leg Is the Hardest Part
Yoga Lab – Asana YOGASANA Standing Balances Poses FITNESS Creating a Balanced Foundation Sometimes standing on one leg is the hardest part. Vrksasana Tree Pose Place one foot at the top of the inner groin of the other leg. Avoid placing the foot on the knee. Press strongly into the standing leg, as the standing leg strongly resists. Place the arms overhead, hands together. Easier variation: Keep your toes on the ground and place your heel on the other leg’s ankle, or on the calf. Keep your arms on your hips, or by your sides, or in anjali mudra at your chest, or overhead with the hands apart. Ardha Chandrasana Half Moon Pose Keep the weight light on the bottom hand. Urdhva Prasarita Ekapadasana Pull the top shoulder back so that the top arm Upright Extended One Foot Pose is vertically aligned with the bottom arm. Place both hands on the ground as you start to Stay strong in the top leg to create a counter- raise one leg behind you. weight for the torso. Try to keep the hips level by internally Spread the sole and toes of the top foot. rotating the thigh. Easier variation: Use a block for the hand, Wrap the hands around the standing leg as or take the forearm to the seat of a chair. you take your nose to your shin. Position yourself in front of a wall so that Easier variation: Place the hands on blocks in your top heel and top shoulder may lean into front of you. Do not take the leg higher than it. -
LBY Teacher Manual 5.1.16. Diane
Read From the Heart Library Programs to develop focus, comprehension and community Teacher Manual Asana and Pranayama Guide Ages 3-10 Diane Hamilton and Courtney Schroeder Thursday, April 27, 2017 With gratitude to our many teachers from the largest to the littlest © 2017 Little Buddhas Yoga All rights reserved. No part of this manual may be reproduced, stored in a retrieval system, or transmitted in any form, or by any means, electronic, mechanical, photocopying, recording or otherwise, without prior permission of the author. Thursday, April 27, 2017 Basic Alignment Safety It is helpful to keep the following tips and reminders in mind as you model for and observe children practicing asana. When children take a posture, it may be the general shape of the pose. By age seven, or if you feel the need to adjust, use these tips to offer verbal cues. Hands-on adjustments may be warranted for some children with special needs, or may be welcomed by some older children. Adjustments may cause children to feel self-conscious, especially at vulnerable ages, and for this reason, we recommend allowing children to grow into poses at their own pace. Standing Postures Protect the neck by keeping it relaxed and maintaining length in the back. The head and neck should be a continuation of the spinal alignment, and should remain comfortable. To correct overarching backs in flexible children, lengthen from the hips to the head and draw the belly toward the spine. To correct hyperextended knees, protect hamstrings or protect lower backs, bring a soft bend to the knees. -
Sanskrit & Root Terms
Sanskrit name English translation Adho Mukha Svanasana Downward facing dog Adho Mukha Vrkasana Handstand Agnistambhasana Firelog Akarna Dhanurasana Archerʼs pose Anahatasana Heart opening pose Anjaneyasana Lunge Anantasana Couch pose Apanasana Knees to chest pose Ardha Baddha Padma Paschimottanasana Seated bound half lotus forward bend Ardha Baddha Padmottasana Standing bound half lotus forwardbend Ardha Chandrasana Half moon pose Ardha Matsyendrasana I Spinal Twist I Ardha Matsyendrasana II Spinal Twist II Ardha Dhanurasana Half Bow Astavakrasana Eight bend pose Baddha Konasana Bound angle pose Bakasana Crane pose, Crow pose Balasana Childʼs pose Bhekasana Frog pose Bhujangasana Cobra Bhujapidasana Shoulder pressing pose Bidalasana Cat pose Chatturanga dandasana Four Limbs stick/Staff pose Dandasana Staff/Stick pose Dhanurasana Bow pose Dwi Pada Sirsasana Two feet behind the head pose Dwi Pada Viparita Dandasana Two feet inverted staff pose Eka Hasta Bhujasana One handed arm pressure pose Eka Pada Bakasana One leg crane pose Eka Pada Rajakapotasana King Pigeon pose Eka Pada Sirsasana One foot behind the head pose Eka Pada Viparita Dandasana One foot inverted staff pose Galavasana -------------------------- Garbha Pindasana Embryo in the womb pose Garudasana Eagle pose 187 Sanskrit name English translation Gomukhasana Cow face pose Goraksasana Cowherd pose Halasana Plow pose Hanumanasana Split Janu Sirsasana Head to knee pose Kapotasana Pigeon Krauncasana Heron pose Kukkutasana Cock/rooster pose Kurmasana Tortoise pose Lolasana Swinging -
Advanced Asanas
Yoga Teacher Training Teaching and Practicing Advanced Asanas By: Nancy Wile Yoga Education Institute © Yoga Education Institute, 2014 All rights reserved. Any unauthorized use, sharing, reproduction, or distribution of these materials by any means is strictly prohibited. Table of Contents Introduction…………………………………………………………………….. 2 Standing Postures Full Dancer (Natarajasana)…………………………………………………… 3 Standing Revolved Hand to Foot (Parivrtta Hasta Pandangusthasana)... 5 One Leg Revolved Side Angle (Eka Pada Parivrtta Parsvakonasana) … 6 Half Moon with Foot Hold (Baddha Ardha Chandrasana)………………… 8 Standing Turtle (Uttana Kurmasana)……………………………………….. 10 Folded Foot Behind Head (Ruchikasana) and Standing variation……….. 13 Rope Posture (Pasasana)……………………………………………………. 15 Arm Balances Split Leg Arm Balance………………………………………………………… 17 Peacock Hand Balance (Mayurasana)………………………………………. 19 Lotus Arm Balance (Padma Mayurasana)………………………………….. 21 Two Leg Side Arm Balance (Dwi Pada Koundinyasana)………………….. 23 Scorpion (Vrschikasana)………………………………………………………. 26 Headstand with Leg Variations (Sirsasana)…………………………………. 28 Pendant Pose (Lolasana)……………………………………………………… 30 Firefly (Tittibhasana)…………………………………………………………… 32 Lotus Lift (Kukkutasana)………………………………………………………. 34 Cross Leg Arm Balance............................................................................. 36 Crane with Straight Arms (Bakasana)……………………………………….. 38 Side Plank Postures One Leg Side Plank (Visvamitrasana)……………………………………….. 40 Side Plank with Foot Hold (Vasistasana) variation…………………………. 42 Advanced -
Yoga Teacher Training Sanskrit Words and Pronunciation
Yoga Teacher Training Sanskrit Words and Pronunciation By: Nancy Wile Yoga Education Institute © Yoga Education Institute, 2012 All rights reserved. Any unauthorized use, sharing, reproduction, or distribution of these materials by any means is strictly prohibited. Sanskrit Words and Pronunciation for Yoga Teachers Table of Contents Introduction………………………………………………………………………. 3 Sanskrit Sounds Using the Roman Alphabet……………………………… 4 Sanskrit Alphabet……………………………………………………………….. 7 Glossary of Sanskrit Terms Related to Yoga………………………………. 8 Sanskrit Terms of Yoga Asanas……………………………………………… Mountain (Tadasana)……………………………………………………. 11 Chair (Utkatasana)………………………………………………………. 11 Forward Fold (Uttanasana)………………………………………….…. 11 Down Dog (Adho Mukha Svanasana)………………………………… 11 Warrior 1 (Virabhadrasana 1)………………………………………….. 12 Warrior 2 (Virabhadrasana 2)………………………………………….. 12 Full Lunge (Alanasana)…………………………………………………. 12 Humble Warrior (Sirangushtasana)…………………………………. 12 Extended Side Angle (Utthita Parsvakonasana)…………………… 13 Triangle (Utthita Trikonasana)………………………………………… 13 Revolved Triangle (Parivrtta Trikonasana)………………………….. 13 Half Moon (Ardha Chandrasana)…………………………………….. 14 Pyramid (Parsvottanasana)……………………………………………. 14 Tree (Vrksasana)…………………….…………………………………… 14 Eagle (Garudasana)……………………………………………………… 15 King Dancer (Natarajasana)……………………………………………. 15 Standing Hand To Foot (Utthita Hasta Padangusthasana)………. 15 Warrior 3 (Virabhadrasana 3)…………………………………………… 16 Hands to Feet Forward Fold (Padangusthasana)…………………… 16 Standing Straddle Forward Fold (Prasarita -
Teacher's Guide Class Format and Associated Poses
Teacher Training I. Standing Postures Class Pada hastasana (aka gorilla) 1 Adho mukha svanasana 1 Prasarita padottanasana (a-d) 1 Utkatasana 1 Parivritta utkatasana 1 Vira 1& Vira 2 1 Anjaneyasana 1 Parsvottanasana 1 Tadasana 1 Uttanasana 1 Vrksasana 1 Utthita trikonasana 1 Utthita parsvakonasana 1 Garudasana 1 Utthita hasta padangusthasana 1 Natarajasana 2 Vira 3 2 Ardha chandrasana 2 Parighasana (gate pose) 2 Parivritta parsvakonasana 2 Parivritta trikonasana 2 Utthita hasta Padangusthasana 2 Ardha baddha padmottanasana 2 Uddhva prasarita ekapadasana (standing split) 2 Ruchikasana (standing forward bend with foot behind head) 2-3 Parivrtta ardha chandrasana (with Hands clasped 2 around the front leg) Standing bird of paradise Durvasasana (foot behind head standing up) 2-3 Teacher Training II. Seated Postures (including forward bends and twists) Class Balasana 1 Vajrasana 1 Sukhasana 1 Siddhasana 1 Dandasana 1 Bharadvajasana (seated with bent knees overto one side) 1 Ardha matsyendrasana 1 Paschimottanasana 1 Ardha hanamuanasana 1 Baddha konasana 1 Ardha Navasana 1 Janusirsasana A&B 1 Jatara parivartanasana 1 Pasasana (bound squat) 2 Janu Sirsasana C (the toe one!) 2 Pasasana (bound squat) 2 Ardha padmasana 2 Eka pada sirsasana (leg behind head!) 2 Pasasana (noose) 2 Gomukhasana 2 Virasana 2 Vatayasana (horse) 2 Krauncasana (heron pose) 2 Ardha +full Hanamunasana 1 & 2 Paripurna Navasana 2 Parivrtta janu sirsasana (revolved) 2 Padmasana (lotus) 2 Gomukhasana (cowface) 2 Upavistha konasana (wide angle) 1 Garbha pindasana 2 Marichyasana A& C 2 Marichyasana B&D 2 Ardha baddha padma paschimottanana 2 Trianga mukhaikapada paschimottanasana 2 Malasana 2 Vatayasana (horse) 2 Dwi pada sirsasana (seated feet behind the head) 2-3 Tolasana 2-3 Teacher Training Kukkutasana 2-3 Baddha padmasana 2-3 Kurmasana & supta kurmasana 2-3 Akarana dhanurasana (compass shooting bow) 2-3 Chakrasana 2-3 Supta padangusthasana 1 III. -
An C Ien T C Om M On
An c ient C ommon Ananda balasana pose ardha chandrasana bhujangasana chakravakasana dandasana dolphin plank pose kapalabhati pranayama laghu vajrasana mula bandha parivrtta janu sirsasana parivrtta trikonasana parsvakonasana purvottanasana salamba sirsasana supta matsyendrasana supta virasana tolasana uddiyana bandha utthan pristhasana. Agnistambhasana pose ananda balasana pose anjaneyasana chaturanga dandasana hanumanasana janu sirsasana kumbhaka pranayama marichyasana iii matsyasana savasana sucirandhrasana surya bhedana pranayama tittibhasana vimanasana viparita virabhadrasana virabhadrasana ii virasana. Baddha konasana bitilasana dwi pada pitham or setu bandha sarvangasana halasana kapotasana mayurasana parivrtta marichyasana parivrtta sukhasana parsvottonasana plank pose purvottanasana salamba sirsasana sasangasana urdhva hastasana ustrasana. Adho mukha vrksasana pose anahatasana pose balasana eka pada rajakapotasana jalandhara bandha janu sirsasana natarajasana tolasana uttanasana utthita hasta padangusthasana. Agnistambhasana pose anjaneyasana dandasana eka pada rajakapotasana gomukhasana halasana hanumanasana kumbhaka pranayama laghu vajrasana matsyasana mrigi mudra padmasana parivrtta marichyasana parsvottonasana salamba sarvangasana salambhasana, shalabasana samasthiti savasana tittibhasana trikonasana ujjayi pranayama urdhva dhanurasana utthita trikonasana virasana. Adho mukha vrksasana pose balasana chakravakasana dhanurasana dolphin plank pose eka pada galavasana halasana karnapidasana laghu vajrasana mula bandha sucirandhrasana -
Yoga Sanskrit Guide
Yoga Sanskrit Guide Y O G A S A N S K R I T by The Soul Filled Yogi Yoga Sanskrit Guide Y O G A S A N S K R I T GROUNDING POSES: Child's Pose: Balasana Easy Seated Pose: Sukhasana Plank Pose: Kumbhakasana Supine Bound Angle Pose: Supta Baddha Konasana Four-Limbed Staff Pose: Chaturanga Dandasana Standing Forward Bend: Uttanasana BACKBEND POSES: Cobra Pose: Bhujangasana Bridge Pose: Setu Bandha Sarvangasana Bow Pose: Dhanurasana Copyright Soul Filled Yogi 2017 Yoga Sanskrit Guide Y O G A S A N S K R I T BACKBEND POSES: Boat Pose: Paripurna Navasana Camel Pose: Ushtrasana Upward Bow or Wheel Pose: Urdhva Dhanurasana / Chakrasana Upward Facing Dog: Urdhva Mukha Svanasana WARRIOR POSES: Warrior I Pose: Virabhadrasana I Warrior II Pose: Virabhadrasana II Warrior III Pose: Virabhadrasana III Humble Warrior: Baddha Virabhadrasana Peaceful Warrior: Shanti Virabhadrasana Copyright Soul Filled Yogi 2017 Yoga Sanskrit Guide Y O G A S A N S K R I T FOUNDATION POSES: Standing Mountain Pose: Tadasana Downward-Facing Dog: Adho Mukha Svanasana Corpse Pose: Shavasana BALANCING POSES: Fierce Pose (Chair Pose): Utkatasana Eagle Pose: Garudasana Half Moon: Ardha Chandrasana Revolved Half Moon: Parivritta Ardha Chandrasana Tree Pose: Vrikshasana Copyright Soul Filled Yogi 2017 Yoga Sanskrit Guide Y O G A S A N S K R I T BALANCING POSES: Extended Hand-to-Big-Toe Pose: Utthita Hasta Padangustasana Dancer Pose: Natarajasana Standing Split: Urdhva Prasarita Eka Padasana STANDING POSES: Extended Side Angle Pose: Utthita Parshvakonasana Pyramid Pose: Parshvottanasana