Intermediate Junior Level 2 Practice Sequence

Total Page：16

File Type：pdf, Size：1020Kb

Intermediate Junior Level 2 Practice Sequence Candidates will keep their own time. With the exception of the inversions the times given are meant to serve as a general guide for the overall timing. No Asanas Description 1 Uttanasana 2 Adho Mukha Svanasana 3 Utthita Hasta Padangusthasana with and without support, see LOY pl. 21–23 4 Ardha Chandrasana 5 Parivrtta Ardha Chandrasana 6 Uttanasana 7 Ardha Baddha Padmottanasana both hands to floor 8 Urdhva Prasarita Ekapadasana final 9 Adho Mukha Vrkasana hands forward 10 Salamba Sirsasana 7 minutes 11 Parsva Sirsasana 30 seconds each side 12 Eka Pada Sirsasana 30 seconds each side, see LOY pl. 208 and 209 13 Ardha Baddha Padma Paschimottanasana hold foot from behind, belt if needed, see LOY pl135 14 Padmasana 15 Parvatasana in Padmasana 16 Tolasana 17 Matsyasana 18 Marichyasana III final 19 Malasana II holding heels, head down, see LOY pl. 322 20 Upavistha Konasana final 21 Ubhaya Padangusthasana 22 Akarna Dhanurasana I see LOY pl. 173 23 Kurmasana stage I, arms extended sideways see LOY pl. 361–364 24 Dandasana transition 25 Lolasana 26 Eka Hasta Bhujasana 27 Dwi Hasta Bhujasana 28 Purvottanasana 29 Bhekasana 30 Urdhva Dhanurasana 2 x from two bolsters, and 2 x from the floor 31 Dwi Pada Viparita Dandasana over chair, feet on floor, bent elbows hold front legs of chair 32 Adho Mukha Svanasana transition pose 33 Salamba Sarvangasana I 6 minutes 34 Salamba Sarvangsasana II 1minute 35 Eka Pada Sarvangasana 30 seconds each side 36 Halasana 3 minutes With permission from BKSIYAA. Assessment practices © 2017 IYFSE - 1 - No Asanas Description 37 Urdhva Prasarita Padasana see LOY pl. 276–279, repeat 3–4 times 38 Supta Padangusthasana I, II, III I see LOY pl. 284; II see LOY pl. 287; III see LOY pl. 286 39 Jathara Parivartanasana bent legs 40 Supta Baddha Konasana supported 41 Swastikasana forward supported 42 Savasana 5 minutes, remain in Savasana until moderator advises all to begin pranayama together Pranayama Time changes will be called by the Moderator 43 Kapalabhati II 3 cycles, 3-4 stokes each 44 Bhastrika I and II 3 to 4 cycles, 5-6 stokes at a time 45 Bhramari III A and III B 3 cycles each, see LOP, table in Chapter 21 46 Ujjayi IX and X 8 minutes 47 Viloma VI 4 minutes 48 Savasana 5 minutes Key to reference texts • Light on Yoga (LOY) • Light on Pranayama (LOP) by B.K.S. Iyengar • Yoga: A Gem for Women (GFW) by Geeta S. Iyengar • Yoga in Action – Preliminary course (YiA-Pre) by Geeta S. Iyengar • Yoga in Action – Intermediate course (YiA-Int) by Geeta S. Iyengar • Reference Plates: Light on Yoga – unless otherwise noted. With permission from BKSIYAA. Assessment practices © 2017 IYFSE - 2 - .

Copy Link

Recommended publications

Externally Rotated Standing Poses D2
Practice: Externally Rotated Standing Poses D2 Length of Lesson ● 90-120 min Materials ● Mats ● Props (blocks) ● Wall Learning Objectives ● To instruct and clarify the Universal Actions in externally rotated standing poses ● To clearly differentiate standing poses that are neutral in the hip versus poses that are externally rotated in the hip ● To teach the dual actions in an externally rotated pose ● Students will understand that the standing thigh is the thigh that is externally rotated in ardha chandrasana Assessment ● Through participation Practice Notes ● Peak: Ardha Chandrasana ● Emphasize the difference between poses that are working towards neutral the hip and poses that are working one of the legs in external rotation. ● Have students deeply work external rotation in each of these poses. ● Each externally rotated pose should reinforce the external action of the front hip. ● In each pose, teach the Universal Actions - particularly the Universal Paired Actions - in order to help students recognize them in a variety of positions. ● Reinforce the Diagonal Paired Actions in the externally rotated poses. Universal Simple Actions ● Root through the four corners of your feet ● Lengthen through the four sides of your waist ● Lengthen through the crown of your head ● Engage your core ● Spread your chest ● Soften your face © Rachel Scott 2018 1 ● Breath cueing Universal Paired Actions Feet ● Lift your inner arches up ● Hug your outer ankles in Pelvis ● Press the top of your thighs back (creates anterior pelvic tilt) ● Lengthen your sitting
[Show full text]
Personality Development Through Yoga 121
Personality Development Through 9 Yoga 9.1 INTRODUCTION Development of personality is an important issue. Personality starts developing since birth, but it assumes great importance during adolescence, when reorganisation of personality takes place. Personality is a very common term which is used in our day-to-day life. It tells us what type of person one is. We know that each person generally behaves consistently in most of the situations. The examples of this consistency can be seen in a person who remains friendly or a person who is generally kind or helpful in most situations. Such a consistent pattern of behaviour is termed as personality. It can be called as the sum total of behaviour that includes attitudes, emotions, thoughts, habits and traits. This pattern of behaviour is characteristic to an individual. There are various dimensions of personality. These dimensions are related to physical, emotional, intellectual, social and spiritual aspects of our behaviour. For a holistic personality development, yoga plays an important role. 9.2 YOGA AND PERSONALITY DEVELOPMENT Yogic practices are found effective for development of all dimensions of personality. Let us talk about the yogic practices that influences development of different dimensions of personality. Yoga and Physical Dimension of Personality: Physical dimension is related to our body. It means that all organs and systems of our body should be properly developed and function. It implies a healthy body without any disease. Yogic practices like asana, pranayama, and bandha play a beneficial role in physical development of children. There is a series of asanas and pranayamas which help to improve the functioning of the body.
[Show full text]
Second Series Workshop
Bobbi Misiti 2201 Market Street Camp Hill, PA 17011 717.443.1119 befityoga.com The benefits of Nadi Shodhana, the second series of Ashtanga Yoga. This has been a long time in research. Both the “bibles” of the Ashtanga practice (Yoga Mala and Lino’s Ashtanga Yoga book) do not list the benefits of these intermediate postures. I researched and got most of this information from “Asana, Pranayama, Mudra, Bandha” from the Bihar School of Yoga. Some information also comes from the “Yoga Rahasya”, and other similar books that I have come to trust. POSE BENEFITS Warm up body, connect breathing and moving synchronicity, improve blood Sun Salutes flow to/around spine Begin the opening/stretching process in the body. Help us to connect to Standing poses grounding while lengthening in to pose. They strengthen back, hips, and legs and help to realign the skeletal system relieves asthma, relieves neck, shoulder and back tension, provides relief Pasasana for menstrual discomfort, is therapeutic in relieving flatulence and indigestion. It also gives a deep stretch to the ankles keeping them strong and flexible. Pasasana benefits apana, the downward moving energy, grounding you to Mother Earth. opens up hips and hams, and calves. helps you learn extension of the spine preparing you for the upcoming posture. It benefits prana, the upward movement of energy, pasasana grounds you preparing you to Krounchasana flower in Krounchasana. Krounchasana is a more intense version of triang mukha eka pada paschimattanasana; it is a type of forward bend so you get those benefits (improved digestion), it helps prevent and cure flat feet, the head position (chin to shin) stretches the scalenes (muscles on the side neck that are often tight).
[Show full text]
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.
[Show full text]
2. Skandha Chakra (Shoulder Socket Rotation)
Lesson 4 Dos and Dont’s:Revision Asanas In this lesson you will learn: To avoid strain on your fingers while using the keyboard. Exercises for strengthening wrists, neck and spine. Aim Eye exercises. Moz: It is good to see that both of you keep fit by practicing the exercises that you learnt. Moz: Is there anything else we should follow besides regular exercise? Jyoti: Eat healthy food. Tejas: Sleep early and wake up early. Moz: Good. Eat a balanced diet and get adequate rest. A healthy lifestyle can help you perform and enjoy your CONCEPTS everyday activities, including the time spent at your computer. Moz: While working with computers what can we do to keep fit and healthy? Tejas: Do some stretching exercises. Do not work for more than half an hour at a time. Jyoti: If we are not using the mouse or keyboard then keep the hands relaxed. Moz: Correct. 56 While working on the computer, relax your hands and shoulders. break Take regular breaks every 5-10 minutes. Do some 2 stretching exercises regularly. 1 Put up a poster in the computer-area to remind everyone to do stretches. If you are not typing or using the mouse, relax your hands in your lap. Tejas and Jyoti first do the yoga exercises Kehuni naman, Mushtika bandhana and greeva sanchalana before proceeding to show some asanas to Moz. Moz: Can you make geometrical shapes while doing exercise? Tejas: Yes. I know one. 1. Samakonasana 1 2 Stand with the feet together Raise the arms straight up above and the arms by the sides.
[Show full text]
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.
[Show full text]
Research Paper:The Effect of Eight Weeks of Iyengar Yoga with An
Journal of Modern Rehabilitation July 2020, Volume 14, Number 3 Research Paper: The Effect of Eight Weeks of Iyengar Yoga With an Emphasis on Spine and Shoulder Exercises on the Upper Cross Syndrome in Middle-aged Women Shilan Sohrabi1 , Mohammad Rahimi2 , Mojtaba Babaei-Mobarakeh3, Hashem Piri4* 1. Department of Physical Education & Sport Sciences, Faculty of Literature, Humanities and Social Sciences, Tehran Science and Research Branch, Islamic Azad University, Tehran, Iran. 2. Corrective Exercises and Sport Injuries, Faculty of Sport Sciences, Shahid Rajaee Teacher Training University, Tehran, Iran. 3. Department of Biomechanics and Sports Injuries, Faculty of Physical Education and Sport Sciences, Kharazmi University, Tehran, Iran. 4. Department of Corrective Exercise & Sports Injuries, Faculty of Physical Education and Sport Sciences, Allameh Tabataba’i University, Tehran, Iran. Use your device to scan and read the article online Citation: Sohrabi Sh, Rahimi M, Babaei-Mobarakeh M, Piri H. The Effect of Eight Weeks of Iyengar Yoga With an Emphasis on Spine and Shoulder Exercises on the Upper Cross Syndrome in Middle-aged Women. Journal of Modern Rehabilitation. 2020; 14(3):159-168. http://dx.doi.org/10.32598/JMR.14.3.3 : http://dx.doi.org/10.32598/JMR.14.3.3 A B S T R A C T Introduction: Upper Crossed Syndrome (UCS) is a combination of forward head, rounded shoulder, and hyperkyphosis deformities. Yoga is a non-competitive physical exercise with the Article info: potential to correct postural imbalances in the human body. Iyengar yoga is a form of Hatha yoga. Received: 21 Feb 2020 Materials and Methods: The purpose of present study was to evaluate the effect of Iyengar Accepted: 28 Apr 2020 yoga with an emphasis on spine and shoulder exercises on the UCS in middle-aged women.
[Show full text]
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
[Show full text]
Corrie Ananda Yoga Ashtanga Yoga Primary Series
ASHTANGA YOGA PRIMARY SERIES CORRIE ANANDA YOGA www.corrieananda.co.uk Surya Namaskara A x 5 Surya Namaskara B x 5 Opening Invocation OM Vande Gurunam Charanaravinde Sandarsita Svatma Sukava Bodhe Nih Sreyase Jangalikayamane Samsara Halahala Mohasantyai Abahu Purusakaram Sankhacakrasi Dharinam Sahasra Sirasam Svatam Pranamami Pantanjalim OM samasthiti ekam dve trini catvari panca sat sapta astau nava samasthiti samasthiti ekam dve trini drishti: thumbs drishti: navel drishti: thumbs drishti: thumbs Standing Sequence Always right side first catvari panca sat sapta astau nava dasa ekadasa dvadasa trayodasa caturdasa pancadasa sodasa saptadasa samasthiti Pandangustasana Pada Hastasana drishti: navel drishti: thumbs drishti: navel drishti: thumbs drishti: navel drishti: thumbs drishti: nose drishti: nose Utthita Utthita Utthita Utthita Prasarita Prasarita Prasarita Prasarita Parsvottonasana Utthita Hasta drishti: opposite side drishti: toes hands to waist Ardha Baddha Utkatasana Virabhadrasana A Virabhadrasna B Trikonasana A Trikonasana B Parsvakonasana A Parsvakonasana B Padottanasana A Padottanasana B Padottanasana C Padottanasana D drishti: toes Pandangustasana Padmottanasana drishti: thumbs drishti: thumbs drishti:rmiddle finger drishti: thumb drishti: thumb drishti: thumb drishti: thumb drishti: nose drishti: nose drishti: nose drishti: nose drishti: toes drishti: nose Seated Sequence Always right side first Dandasana Pascimattanasana A Pascimattanasana B jump through Ardha Baddha Tryanga Mukhaikapada Janu Sirsasana A Janu Sirsasana
[Show full text]
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.
[Show full text]
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.
[Show full text]
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 .
[Show full text]