Iyengar Yogavishadra B.N.S Iyengar (March 2006) (March 2006)

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Vinyasa Ashtanga Yoga Vinyasa Ashtanga Yoga as taught by as taught by Yogavishadra B.N.S Iyengar Yogavishadra B.N.S Iyengar (March 2006) (March 2006) © AshtangaYoga.info © AshtangaYoga.info ~ Do as much as you can. ~ ~ Supta Kurmasana is the turtle that pulls its head and limbs into its house. The back gets so strong that an elephant (B.N.S.(B.N.S. IYENGAR)IYENGAR) can stand on it. ~ (B.N.S(B.N.S .. IYENGAR)IYENGAR) Primary Series (the first series of Vinyasa Ashtanga Yoga) Part 1 / 2 Primary Series (the first series of Vinyasa Ashtanga Yoga) Part 2 / 2 Utthita Hasta Padangusthasana A Utthita Parsvasahita Utthita Hasta Padan. B C Ardha Baddha Padmottanasana Bhuja Pindasana A* Bhuja Pindasana B Kurmasana Supta Kurmasana Garba Pindasana A Utkatasana Virabatrasana A Virabatrasana B Dandasana Pashimottanasana A Garba Pindasana B* ( roll 9 x, 360 ο clockwise ) Kukkutasana Baddha Konasana A Baddha Konasana B Baddha Konasana C Purvottanasana Pashimottanasana B Purvottanasana lift up* Ardha Baddha Padma Pashimottanasana Upavistha Konasana A Upavistha Konasana B Supta Konasana roll up* touch down* Triang Mukha Eka Pada Pashimottan. Janu Sirsasana A Janu Sirsasana B Janu Sirsasana C Marichyasana A lift up* Supta Padangusthasana A Supta Parsvasahita Supta Padangusthasana B Ubhaya Padangusthasana Marichyasana B Marichyasana C Marichyasana D repeat 3-5 x {Navasana lift up* } roll back* change hands*, roll up Urdhva Muka Pashimottanasana Supta Parivrita Padangustasana Setu Bandhasana ~ Don't take more food than you can digest! First you perfect one Asana, then you learn the next one. ~ ~ Setu Bandhasana is the bridge between humanity and divinity. ~ (B.N.S(B.N.S .. IYENGAR)IYENGAR) (B.N.S(B.N.S .. IYENGAR)IYENGAR) = other side; = come to Samasthiti; = Vinyasa; = Chakrasana; = next photo; * = don't stay in this position; = other side; = come to Samasthiti; = Vinyasa; = Chakrasana; = next photo; * = don't stay in this position; © AshtangaYoga.info © AshtangaYoga.info .

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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.
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Exercise Yogasan
EXERCISE YOGASAN YOGA The word meaning of “Yoga” is an intimate union of human soul with God. Yoga is an art and takes into purview the mind, the body and the soul of the man in its aim of reaching Divinity. The body must be purified and strengthened through Ashtanga Yogas-Yama, Niyama, Asanas and Pranayama. The mind must be cleansed from all gross through Prathyaharam, Dharana, Dhyanam and Samadhi. Thus, the soul should turn inwards if a man should become a yogic adept. Knowledge purifies the mind and surrender takes the soul towards God. TYPE OF ASANAS The asanas are poses mainly for health and strength. There are innumerable asanas, but not all of them are really necessary, I shall deal with only such asanas as are useful in curing ailments and maintaining good health. ARDHA CHAKRSANA (HALF WHEEL POSTURE) This posture resembles half wheel in final position, so it’s called Ardha Chakrasana or half wheel posture. TADASANA (PALM TREE POSE) In Sanskrit ‘Tada’ means palm tree. In the final position of this posture, the body is steady like a Palm tree, so this posture called as ‘Tadasana’. BHUJANGAASANA The final position of this posture emulates the action of cobra raising itself just prior to striking at its prey, so it’s called cobra posture or Bhujangasan. PADMASANA ‘Padma’ means lotus, the final position of this posture looks like lotus, so it is called Padmasana. It is an ancient asana in yoga and is widely used for meditation. DHANURASANA (BOW POSTURE) Dhanur means ‘bow’, in the final position of this posture the body resembles a bow, so this posture called Dhanurasana or Bow posture.
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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.
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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.
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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
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Inverted Bow (Or Wheel) Poses, and Variations Anuvittasana
URDHVA DHANURASANA Anuvittasana Chakrasana Eka Pada Urdhva Dhanurasana Parivrtta Urdhva Dhanurasana Inverted Bow (or Wheel) Poses, and Salamba Urdhva Dhanurasana Trianga Mukhottanasana Urdhva Dhanurasana Variations You tell me! Viparita padangushtha Click here for Dandasana. shirasparshasana Click here for Dhanurasana. The Sanskrit word "dhanur" means bow-shaped, curved or bent. The bow referred is a bow as in "bow and arrow." This asana is so named because the body mimics the shape of a bow with its string stretched back ready to shoot an arrow. Top (and this page's index) Anuvittasana The Asana Index Home Join the Yoga on the Mid- Standing Backbend Atlantic List Anuvittasana Demonstrated by David Figueroa Yogi Unknown ©OM yoga center Photograph by Adam Dawe Cindy Lee, Director (eMail me if you know the Yogi's 135 West 14th street, 2nd Floor name!) New York, NY 10011 Tel: 212-229-0267 Eka Pada Urdhva Top (and this page's Dhanurasana index) The Asana Index Home Join the Yoga on the Mid- One-Legged Inverted Bow (or Atlantic List Wheel) Pose Eka Pada Urdhva Dhanurasana Step One Demonstrated by Susan "Lippy" Orem ©OM yoga center Cindy Lee, Director 135 West 14th street, 2nd Floor New York, NY 10011 Tel: 212-229-0267 Eka Pada Urdhva Dhanurasana Full Version Demonstrated by Simon Borg-Olivier Yoga Synergy P.O. Box 9 Waverley 2024 Australia Tel. (61 2) 9389 7399 Salamba Urdhva Top (and this page's Dhanurasana index) The Asana Index Home Join the Yoga on the Mid- Supported, Inverted Bow (or Atlantic List Wheel) Salamba Urdhva Dhanurasana Demonstrated by Mark Bouckoms Hatha Yoga Centre 42 Nayland St.
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Glossary of Asana Terms & Basic Sanskrit Terms Sanskrit to English
Glossary of Asana Terms & Basic Sanskrit Terms Sanskrit to English Sanskrit Asana Name English Asana Name A Adho Mukha Svanasana Downward-Facing Dog Pose Anjaneyasana Low Lunge Ardha Baddha Padma Paschimottanasana Half Bound Lotus Posterior Intense Extension Pose Ardha Padmasana Half Lotus Pose Ardha Chandrasana Half Moon Pose Ardha Navasana Half Boat Pose Ardha Salabhasana Half Locust Post Ashva Sanchalasana High Lunge Pose B Baddha Konasana Bound Ankle Pose Baddhanguliasana Bound Arm Pose Balasana Child’s Pose Bharadvajasana 1 Pose dedicated to the Sage Bharadvajasana Bhujangasana Cobra Pose Bidalasana Cat/Cow Pose C Chaturanga Dandasana Four Limb Staff Pose D Dandasana Staff Pose Dolphin Asana Dolphin Pose E Elbow Dog Asana Elbow Dog Pose G Garudasana Eagle Pose Gomukhasana - standing variation–arms only Cow Face Pose H Halasana Plow Pose Horse Asana Horse Pose J Janu Sirsasana Head to Knee Pose Jathara Parivartanasana 1 Revolved Stomach Pose 1 K Kurmasana Tortoise Pose L Lunge with External Rotation Lunge with External Rotation M Maha Mudrasana Noble Closure Pose Maricyasana III Pose dedicated to the Sage Maricyasana Matsyasana Fish Pose P Padmasana Lotus Pose Padottanasana Parighasana Gate Pose Paripurna Navasana Full Boat Pose Paripurna Salabhasana Full Locust Pose Parivritta Parsvakonasana Revolved Lateral Side Angle Pose Parivritta Trikonasana Revolved Triangle Pose Parsvakonasana Lateral Side Angle Pose Parsvottanasana Lateral Intense Extension Pose Paschimottanasana Posterior Extension Pose Phalakasana Plank Pose Prasarita Padottanasana
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Half Primary Series Cheat Sheet
Ashtanga Yoga Half Primary Series Sun Salutations www.merchantcityyoga.com Surya Namaskara A (3 times) Surya Namaskara B (3 times) Standing Sequence T T T Padangushtasana Pada Hastasana Utthita Trikonasana Parivrta Trikonasana Utthita Parshvakonasana Parivrta Parshvakonasana Prasarita Padottanasana A Prasarita Padottanasana B (Hold big toes) (Hands under feet) 5 breaths R ~ L 5 breaths R ~ L 5 breaths R ~ L 5 breaths R ~ L 5 breaths 5 breaths 5 breaths 5 breaths Drishti hand Drishti hand Drishti hand Drishti hand Drishti nose Drishti nose Drishti nose Drishti nose T T V V V Prasarita Padottanasana C Prasarita Padottanasana D Parshvottanasana Utthita Hasta Padangushtasana Ardha Baddha Utkatasana Virabhadrasana A Virabhadrasana B 5 breaths 5 breaths (Hands in reverse prayer) 5 breaths each position R ~ L Padmottanasana 5 breaths 5 breaths R ~ L 5 breaths L ~ R Drishti nose Drishti nose 5 breaths R ~ L Drishti toes, out to the side (Half lotus) Drishti thumbs Drishti thumbs Drishti hand Drishti nose 5 breaths R ~ L Drishti nose T Top of mat V Vinyasa © Merchant City Yoga 2020 (Half) Primary Series V V V V Dandasana Pashimottanasana A Pashimottanasana B Pashimottanasana C Purvottanasana Ardha Baddha Padma Triang Mukha Ekapada 5 breaths (Hold big toes) (Hold outside of feet) (Hold wrist beyond feet) 5 breaths Pashimottanasana Pashimottanasana Drishti toes 5 breaths 5 breaths 5 breaths Drishti nose or 3rd eye 5 breaths R ~ L 5 breaths R ~ L Drishti toes Drishti toes Drishti toes Drishti toes Drishti toes V V V V V V V V Janushirshasana A Janushirshasana
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Ashtanga Yoga Primary Series
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Intermediate Junior Level 2 Practice Sequence
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.
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Yoga and Meditation Society, RAM LAL ANAND COLLEGE, University of Delhi in Association with Shri Yog Pragati Presents
Yoga and Meditation Society, RAM LAL ANAND COLLEGE, University of Delhi in association with Shri Yog Pragati Presents ONLINE YOGA ASANA & QUIZ COMPETITION Round 1 VIDEO AUDITION Round 2 LIVE ASANA PRESENTATION Round 3 QUIZ COMPETITION Rule & Regulations: 1. From round 1, top 12 Participants will be selected for Round 2 and Round 3 in both categories. 2. Video must contain minimum of 6 Asanas; 4 Compulsory, 2 Optional from the list provided and holding time of each asana is 30 seconds. 3. Video should be in landscape mode with side pose and proper angel of asana should be maintained. 4. Participants should wear tight and fitted costumes for both categories. 5. Judgment criteria according to Indian Yoga federation. 6. Each asana will earn you 10 points 40 points for the Quiz competition. 7. Only Round 2 and round 3 will be considered for results. Category Male (17-25 yrs) Female (17-25yrs) Events Date Last date of Video submission: 23 June 2020 Result declaration (1st Round): 25 June 2020 2nd & 3rd Round (Female): 25 June 2020 2nd & 3rd Round (Male): 26 June 2020 Final Declaration of Result: 26 June 2020 Ensure proper internet connectivity during session 2 and 3. Study material will provide to selected 12 participants for Quiz Competition E certificate Will be provide to each participants Top 2 in each category will get Attractive cash Prize (1st Prize, Rs. 2000/- and 2nd Prize, Rs. 1000/- in each category In live Asana Competition NOTE:-Selected participants will perform the same asana that they performed in the uploaded video.
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Chakrasana • • Dhanurasana
Chakrasana Chakra means 'wheel'. In this asana, the body assumes the shape of a wheel, hence, it is called Chakrasana. This asana improves flexibility of whole body especially the back. Method: Lie on your back. Bend the legs at knees, heels touching the buttocks. Keep the feet 12 inches apart. * Raise the arms up, bend them at the elbows, take them behind over the head. lace the palms on the floor beside the head, fingers pointing towards the shoulders. * Slowly, raise the body and arch the back. * Straighten the arms and legs. Move the hands further towards the feet as far as you feel comfortable. Maintain the position comfortably for 20-25 seconds. * Slowly lower the body in the manner so that the head rests on the floor. Lower down rest of the body and lie flat on your back. Relax. Benefits • It makes spine flexible. • It removes rigidity of the bones and joints in the middle part of the back. • It is good for digestion. • It improves the functioning of heart. Limitation • Person suffering from weak wrist, high blood pressure, vertigo, hernia, abdominal problems, etc. should not practice this asana. Dhanurasana In Sanskrit Dhanur means ‘bow’. This is called the bow posture because in this posture the body resembles a bow with its string attached to it. Method: Lie down flat on stomach. * Exhaling, slowly bend the legs backwards at the knees. * Hold the toes or ankles firmly with hands as per your capacity. * Inhaling, raise thighs, head and chest as high as possible. Stretch and bring the toes or ankles towards head.
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