Yoga Pose Modifications for Knee Injury
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Sequence for Kurmasana
Courtesy of: Intermediate Junior II Level Practice March 2018 Sequence created and modeled by Waraporn (Pom) Cayeiro, Intermediate Junior II, Miami, FL Waraporn (Pom) Cayeiro graduated as a physical therapist in her native Thailand. In 2007, she moved to Miami and started teaching yoga. She was trained at the Yoga Vidya Gurukul (Nasik, India), and then travelled to Pune three times to study at the Ramamani Iyengar Memorial Yoga Institute (RIMYI). While at RIMYI, she found her passion to help others with the traditional Iyengar method of yoga. Her mentor and teachers are Dean Lerner, Rebecca Lerner, James Murphy, Lois Steinberg and Colleen Gallagher. She is Co-Director of Miami Beach Iyengar Yoga Center since 2014. Sequence for Kurmasana Approximate Time: 90 minutes Props required: 1 mat, 1 bolster, 1 strap, 4 blankets Adho Mukha Svanasana • Press the hands into the floor and straighten your arms. Downward Facing Dog Pose • Roll your inner upper arms out and move the shoulder blade in toward the front chest and up toward the buttocks. • Press the front of your ankles, shins, and thighs back. • Extend the calves toward the heels and extend from the back of the knees toward the buttocks. • Lift the buttock bones upward. • Stretch from the outer hips down toward the outer heels. 1 Padahastasana • From Uttanasana, place the hands under the feet. Hands to Feet Pose • Stretch both legs fully extended. • Spread the buttock bones and lengthen the spine. • Lengthen the armpits towards the elbows, and from the elbows to the hands. • Pull the hands up, while pressing the feet downward towards the floor. -
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. -
Twists As Pose & Counter Pose
Twists as pose and counter pose Open and closed twists General guidelines After back arches do open to closed twists After lengthy forward bends do closed to open twists List of Twists Even Parivritta vajrasana (kneeling) Open Bharadvajrasana 1 and 2 (half virasana half baddha) Parivritta ardha padmasana (sitting half lotus) Parivritta padmasana (sitting full lotus) Parivritta janu sirsasana (janu sitting twist) Marischyasana 1 and 2 Parivritta upavistha konasana prepreparation (wide leg sitting twist) Trikonasana (also from prasarita padottanasana and from table position twist each way) Parsva konasana Ardha chandrasana Parsva Salamba sirsasana (long legged twist in head balance) Parsva dwi pada sirsasana (legs bent at knees twist in head balance) Parsva urdhva padmasana sirsasana (lotus in head balance) Parsva sarvangasana (over one hand in shoulder balance) Parsva urdhva padmasana in sarvangasana (lotus over one hand in shoulder balance) Jatara parivartanasana 1 and 2 (supine twist legs bent or straight, also one leg bent one straight) Jatara parivartanasana legs in garudasana (supine twisting in eagle legs) Thread the needle twist from kneeling forward Dandasana (sitting tall and then twisting) Closed Pasasana (straight squat twist) Marischyasana 3 and 4 Ardha matsyendrasana 1, 2 and 3 Paripurna matsyendrasana Full padmasana supine twist (full lotus supine twist) Parivritta janu sirsasana (more extreme sitting janu twist, low) Parivritta paschimottanasana (extreme low twist in paschi sitting) Parivritta upavistha konsasana (full extreme -
Yoga Federation of India ( Regd
YOGA FEDERATION OF INDIA ( REGD. UNDER THE SOCIETIES REGISTRATION ACT. XXI OF 1860 REGD. NO.1195 DATED 14.02.90) RECOGNIZED BY INDIAN OLYMPIC ASSOCIATION - OCTOBER, 1998 TO FEBRUARY, 2011 Affiliated to Asian Yoga Federation, International Yoga Sports Federation & International Yoga Federation REGD. OFFICE: FLAT NO.501, GHS-93, SECTOR-20, PANCHKULA- 134116 (HARYANA), INDIA e-mail:[email protected], Mobile No.+91-94174-14741, Website:- www.yogafederationofindia.com SYLLABUS AND GUIDELINES FOR NATIONAL/ZONAL/STATE/DISTRICT YOGASANA COMPETITION SUB JUNIOR GROUP–A (8-1110 YEARS, BOYS & GIRLS) 1. VRIKSHASANA 2. PADAHASTASANA 3. SASANGASANA 4. USHTRASANA 5. AKARNA DHANURASANA 6. GARABHASANA 1. VRIKSHASANA 7. EKA PADA SIKANDHASANA 1. Back maximum stretched. 2. Arms touching the ear. 8. CHAKRASANA 3. Both hands folded above the 9. SARVANGASANA shoulders. 10. DHANURASANA 4. Gaze in front. 2. PADAHASTASANA 3. SASANGASANA 4. USHTRASANA 1. Hands on the side of feet 1. Thighs perpendicular to the ground 1. Thighs perpendicular to the ground 2. Legs should be straight 2. Forehead touching knees 2. Palms on the heels 3. Back maximum stretched 3. Palms on the heels from the side 3. Knees, heels and toes together 4. Chest & forehead touching the legs 4. Toes, heels and knees together 4. Ankles touching the ground 5. AKARNA DHANURASANA 6. GARABHASANA 7. EKA PADA SIKANDHASANA 1. One Leg stretch with toe pointing upwards, gripping of toe with thumb and 1. Both arms in between thigh and calf. 1. Back, neck and head to be maximum index finger. 2. Ears to be covered by palms. straight. 2. Gripping of toe of other leg with thumb, 2. -
Yoga in No Time at All Sample.Pdf
How to practice yoga in your daily life for improved flexibility of mind and body inyoga no time at all Joel DiGirolamo “After my heart transplant I tried the traditional methods of cardiovascularWhat and weight others training are to sayingregain my about strength. No matter how hard I tried it wasn’t helping. I then turned to yoga and almost immediately felt positiveYoga results.in No It Timeseemed atas if All the yoga worked from within rather than merely on the surface. Matters of health are not something we should work on occasionally, but something that should become a lifestyle. The poses in Yoga in No Time at All are a clever yet elegant way to turn this practice into a lifestyle.” —Kelly Perkins, Author of The Climb of My Life: Scaling Mountains with a Borrowed Heart “As you flip throughYoga in No Time at All you may surmise that Joel is only offering us simple stretching exercises. In reality he is providing ways to bring the fullest depth of yoga, an integration of body, mind, breath, and a sense of something higher than ourselves into any given moment of our busy lives. His gentle and user-friendly approach will invite you to come back again and again. A delightful and practical book!” —Amanda McMaine, ERYT, MA Kinesiology, Director of Yoga Teacher Training, Lexington Healing Arts Academy “Yoga in No Time at All provides creative ways to intersperse brief ‘islands of yoga’ into our daily lives. Whether you are just beginning or are an experienced practitioner, you will find something valuable in this book. -
Ultimate Guide to Yoga for Healing
HEAD & NECK ULTIMATE GUIDE TO YOGA FOR HEALING Hands and Wrists Head and Neck Digestion Shoulders and Irritable Bowel Hips & Pelvis Back Pain Feet and Knee Pain Ankles Page #1 TABLE OF CONTENTS Click on any of the icons throughout this guide to jump to the associated section. Head and Neck .................................................Page 3 Shoulders ......................................................... Page 20 Hands and Wrists .......................................... Page 30 Digestion and IBS ......................................... Page 39 Hips ..................................................................... Page 48 Back Pain ........................................................ Page 58 Knees ................................................................. Page 66 Feet .................................................................... Page 76 Page #2 HEAD & NECK Resolving Neck Tension DOUG KELLER Pulling ourselves up by our “neckstraps” is an unconscious, painful habit. The solution is surprisingly simple. When we carry ourselves with the head thrust forward, we create neck pain, shoul- der tension, even disc herniation and lower back problems. A reliable cue to re- mind ourselves how to shift the head back into a more stress-free position would do wonders for resolving these problems, but first we have to know what we’re up against. When it comes to keeping our head in the right place, posturally speaking, the neck is at something of a disadvantage. There are a number of forces at work that can easily pull the neck into misalignment, but only a few forces that maintain the delicate alignment of the head on the spine, allowing all the supporting muscles to work in harmony. Page #3 HEAD & NECK The problem begins with the large muscles that converge at the back of the neck and attach to the base of the skull. These include the muscles of the spine as well as those running from the top of the breastbone along the sides of the neck (the sternocleidomastoids) to the base of the head. -
Yoga Asana by Group.Pages
Seated Meditation Poses: 1. Padmasana- Lotus Pose 2. Sukhasana- Easy Pose 3. Ardha Padmasana- Half Lotus Pose 4. Siddhasana- Sage or Accomplished Pose 5. Vajrasana- Thunderbolt Pose 6. Virasana- Hero Pose Reclining Poses: 1. Supta Padangusthasana- Reclining Big Toe Pose 2. Parsva Supta Padangusthasana- Side Reclining Big Toe Pose 3. Parivrtta Supta Padangusthasana- Twisting Reclining Big Toe Pose 4. Jathara Parivartanasana- Stomach Turning Pose 5. Shavasana- Corpse Pose 6. Supta Virasana: Reclining Hero Pose Surya Namaskar poses 1. Tadasana- Mountain Pose 2. Samasthiti - Equal Standing Pose (tadasana with hands in prayer) 2. Urdhva Hastasana- Upward Hands Pose 3. Uttanasana- Intense Stretch Pose or Standing Forward Fold 4. Vanarasana- Lunge or Monkey Pose 5 Adho Mukha Dandasana - Downward Facing Staff Pose 6. Ashtanga Namaskar (Ashtangasana)- Eight Limbs Touching the Earth 7. Chaturanga Dandasana- Four Limb Staff Pose 8. Bhujangasana- Cobra Pose 9. Urdhva Mukha Shvanasana- Upward Facing Dog Pose 10. Adho Mukha Shvanasana- Downward Facing Dog Pose Standing Poses: (‘Hip Open’ Standing Poses): 1. Trikonasana- Triangle Pose 2. Virabadrasana II- Warrior 2 Pose 3. Utthita Parsvakonasana- Extended Side Angle Pose 4. Parivrtta Parsvakonasana- Twisting Side Angle Pose 5. Ardha chandrasana- Half Moon Pose 6. Vrksasana- Tree Pose (‘Hip Closed’ Standing Poses): 7. Virabadrasana 1- Warrior 1 Pose 8. Virabadrasana 3- Warrior 3 Pose 9. Prasarita Padottanasana- Expanded Foot Pose 10. Parsvottanasana- Intense SideStretch Pose 11. Utkatasana- Powerful/Fierce Pose or ‘Chair’ Pose 12. Uttitha Hasta Padangustasana- Extended Hand to Big Toe Pose 13. Natarajasana- Dancer’s Pose 14. Parivrtta Trikonasana- Twisting Triangle Pose Hip and shoulder openers: 1. Eka Pada Raja Kapotasana- Pigeon Pose 2. -
Intermediate Series (Nadi Shodana)
-1- -2- Ashtanga Yoga - © AshtangaYoga.info Ashtanga Yoga - © AshtangaYoga.info (EX) turn front (IN) grab left foot, head up (EX) Chaturanga Dandasana Intermediate Series 9 IN up 15 EX chin to shinbone 7 IN Urdhva Mukha Svanasana 10 EX Chaturanga Dandasana 5Br KROUNCHASANA 8 EX Adho Mukha Svanasana (Nadi Shodana) 11 IN Urdhva Mukha Svanasana 16 IN head up 9 IN jump, head up 12 EX Adho Mukha Svanasana (EX) hands to the floor 10 EX Uttanasana 13 IN jump, head up 17 IN up - IN come up For proper use: 14 EX Uttanasana 18 EX Chaturanga Dandasana (EX) Samasthitih • Vinyasas are numbered through from - IN come up 19 IN Urdhva Mukha Svanasana Samasthitih to Samasthitih, but only bold lines are practised. (EX) Samasthitih 20 EX Adho Mukha Svanasana BHEKASANA • The breathing to the Vinyasa is showed as 21 IN jump, head up VINYASA: 9 IN / EX. Every Vinyasa has one breath to lead and additional breaths printed in KROUNCHASANA 22 EX Uttanasana ASANA: 5 brackets. VINYASA: 22 - IN come up DRISTI: NASAGRAI • Above the Vinyasa count for a position the name of the Asana is given, with the ASANA: 8,15 (EX) Samasthitih 1 IN hands up number of Vinyasas from Samasthitih to DRISTI: PADHAYORAGRAI 2 EX Uttanasana Samasthitih, the number which represents the Asana, and the Dristi (= point of gaze). 1 IN hands up SALABHASANA 3 INININ head up 2 EX Uttanasana VINYASA: 9 4 EX Chaturanga Dandasana Further explanations: 3 IN head up ASANA: 5,6 5 IN lift feet AshtangaYoga.info 4 EX Chaturanga Dandasana DRISTI: NASAGRAI (EX) toes to the ground PASASANA 5 IN Urdhva Mukha -
Downward Facing Yoga Mama
Downward Facing Mama: Inversion Issues During Pregnancy Here is an "Ask the Monkey" question we received recently: "I've been told pregnant women should not do Adho Mukha Svanasana (Downward Dog). What are some alternative poses I could offer my pregnant students (in a non pre-natal class) that offer the same benefits?" I was really happy to see this question come into the 90Monkeys mailbox, because it means that pregnant women are going to class, and that yoga teachers want to keep them safe. It also gives me the perfect opportunity to talk about inversions in pregnancy, which is a common question for teachers and yoginis. What is an inversion? Believe it or not, there are differing opinions in the yoga world on what exactly constitutes an “inversion”. In some circles, it is defined as any pose where your feet are above your head. This definition of an inversion would then include poses such as Viparita Karini (Legs Up the Wall), Sirsasasna (Headstand), Sarvangasana (Shoulderstand), Adho Mukha Vrksasana (Handstand), and Pincha Mayurasana (Scorpion). Depending on whom you ask, you may also get the answer that inversions are any pose where the head is below the heart. With the second definition of an inversion, we add more poses to the above list including; Adho Mukha Svanasana (Downward Dog), Uttanasana (Standing Forward Fold), and Prasarita Padottanasana (Standing Straddle Fold). It is important to our discussion of inversions during pregnancy that we are clear on which definition and type of inversion we are referring to. This is because in pregnancy, one of the most important factors is where the pelvis is in relation to the heart, rather than simply the heart’s relationship to the feet or head. -
Sanskrit for Yogis Pose Names Part 2 by White Crow Yoga
Sanskrit for Yogis Pose Names Part 2 by White Crow Yoga Sanskrit for Common Poses 1. Ardha Chandrasana – (are-dah chahn-DRAHS-anna) Balancing Half Moon 2. Ardha Chakrasana – (are-DAH chah-KRAH-sah-nah) Standing Backbend or Half Wheel 3. Natarajasana – (not-ah-raj-AHS-anna) Dancer’s Pose 4. Dandayamna Bharmanasana - (dahn–dah–yam–na BAR-man-AHS-anna) Spinal Balance, this may also be used for “All 4’s Pose” or what some call “Table Top” 5. Ustrasana – (oosh-TRAHS-anna) Camel 6. Dhanurasana – (dahn-yoor-AHS-anna) Bow 7. Matsyasana – (mot-see-AHS-anna) Fish 8. Urdhva Dhanurasana or Chakrasana – (OORD-vah don-your-AHS-anna or chah- KRAH-sah-nah) Upward Bow or Wheel Pose 9. Baddha Utthita Parsvakonasana – (BAH-dah oo-TEET-uh parsh-vah-kohn-AHS-anna, sometimes pronounced pars-vah instead of parsh-va) Bound Extended Side Angle 10. Jathara Parivartanasana – (jah-thah-rah par-ee-vrit-tah-NAHS-anna) Supine Spinal Twist 11. Vakrasana – (vock-RAHS-anna) Gentle Seated Twist 12. Mrigasana – (mrig-GAHS-anna) Deer Pose 13. Bhunamanasana – (boo-nam-an-AHS-anna) Greeting the Earth 14. Utthita Hasta Padangusthasana – (oo-TEET-uh HAWS-tuh pod-ang-goosh-TAHS-anna) Hand to Big Toe Pose 15. Utkata Konasana – (OOT-kat-ah cone-AHS-anna) Goddess Pose 16. Malasana – (mah-LAHS-anna) Garland Pose 17. Garundasana – (gah-rue-DAHS-anna) Eagle Pose 18. Krounchasana – (crown-CHAHS-anna) Heron 19. Vasisthasana – (vah-sish-TAHS-anna) Side Plank 20. Svarga Dvijansana – (SHWAR-ga dwi-JAS-anna or dvee-JAS-anna) Bird of Paradise 21. -
Sunday, September 6Th, 2020 - Level 1 Yoga
WITOLD FITZ-SIMON [email protected] THE CRAFT OF LIVING witoldfitzimon.com Sunday, September 6Th, 2020 - Level 1 Yoga Leg, Hips, and SHoulders Constructive Rest with toes up Uttanasana (Intense Stretch Pose) with knees bent Back Bend over low block Active Child’s Pose with hands on blocks Adho Mukha Shvanasana (Downward Facing Dog Pose) with heels on blanket and block between thighs Child's Pose Uttanasana (Intense Stretch Pose) sequence: 1. Heels up Uttanasana with heels on padding, then lifted 2. Toes up Uttanasana with toes up, knees bent then straight 3. Uttanasana with feet flat on floor Forward Pelvic Shift with blocks between knees and feet Supta Baddha Konasana (Reclined Bound Angle Pose) lift with feet on blocks Adho Mukha Shvanasana (Downward Facing Dog Pose) with heels on blanket and block between thighs Lunge with back leg straight and hands on blocks Utthita Parshvakonasana (Extended Side Angle Pose) Utthita Trikonasana (Extended Triangle Pose) Lunge with front foot on block Parighasana (Gate Pose) Prasarita Padottanasana 1 (Wide Spread Feet Pose) into Virabhdrasana 1 (Warrior Pose 1) Ardha Chandrasana (Half Moon Pose) Adho Mukha Shvanasana (Downward Facing Dog Pose) Supta Baddha Konasana (Reclined Bound Angle Pose) with gentle back bend Arm Variations: 1. Garudasana (Eagle Pose) 2. Gomukhasana (Cow Face Pose) Setu Bandha (Bridge Pose) with feet on blocks Supta Kurmasana (Sleeping Turtle Pose) Upavishtha Konasana (Seated Angle Pose) Adho Mukha Sukhasana (Downward Facing Comfortable Pose) Shavasana (Corpse Pose) © 2020 Witold Fitz-Simon . -
Passé Lunge Series Mountain Climber Push-Ups Sumo Squat Jumps
Passé Lunge Series 1. Begin in a deep lunge with right leg forward. Make sure that your front knee isn’t going past your foot. 2. Come up into parallel with your left leg. Hold this for 2 seconds 3. Bring the left leg into a side lunge. 4. Push off back into a passé. 5. Return to your deep lunge with right leg forward. 6. Repeat this process 5 times and then switch legs. Challenge yourself! Between steps 2 & 3 transition into an airplane balance before continuing into your side lunge. Mountain Climber Push-ups 1. Begin in a push-up position. 2. Alternate bringing each knee up 2 times. These are called Mountain Climbers 3. Hold your plank and perform a standard pushup. 4. Repeat steps 2-3, 5 times. Key to success: Try to focus on activating your core to keep your body in line without dropping or teetering to one side. To make it easier you can also perform modified pushups to make the exercise easier. Challenge yourself by perform a triceps pushup by bring your hands closer together. Sumo Squat Jumps 1. Begin in second position grande plie. 2. Jump straight up (feet can beat together for added challenge) 3. Land back into your second position grande plie. 4. Repeat 10 times Key to success: 1. Use your “best” turnout, not full turnout, in the 2nd position (Remember to squeeze your external rotators). 2. Move through each position quickly. Do not pause between steps 2-3. Challenge yourself: This can be progressed into burpees where you will drop down into a pushup plank and jump as high as you can and repeat.