Yoga Level 1

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WITOLD FITZ-SIMON [email protected] THE CRAFT OF LIVING witoldfitzimon.com Sunday, January 10th, 2021 - Level1 Yoga Balanced Forward Bend Practice Constructive Rest Utthita Parshvakonasana (Extended Side Angle Pose) Ankle to Knee Utthita Trikonasana (Extended Triangle Pose) Hamstring Stretch Parshvottanasana (Intense Side Stretch Pose) Child’s Pose Prasarita Padottanasana (Feet Spread Wide Pose) Uttanasana (Intense Stretch Pose) with knees bent Malasana (Garland Pose) with heel lift Adho Mukha Shvanasana (Downward Facing Dog Uttanasana (Intense Stretch Pose) Pose) with heels on blanket and block between thighs Adho Mukha Shvanasana (Downward Facing Dog Pose) with feet on blocks to Plank Pose and back Back bend over low block with block between hands Bent elbow chest stretch Adho Mukha Shvanasana (Dodwnard Facing Dog Shirshasana (Head Stand) prep with forearms on Pose) blocks Child's pose with toes curled under, hands on Back bend over mid height block blocks Matsyasana (Fish Pose) simple variation Utkatasana with heels raised, block between Setu Bandha (Bridge Pose) with feet on blocks, knees pressing hands down Ardha Uttanasana (Half Intense Stretch Pose) into Supta Kurmasana (Sleeping Turlte Pose) simple Uttanasana (Intense Stretch Pose) variation Urdhva Hastasana (Upward Hands Pose) Adho Mukha Sukhasana (Downward Facing Tadasana (Mountain Pose) Comfortable Pose) Squat Cycle: Supta Padangutshasana 1 (Reclined Big Toe Pose) 1. Tadasana (Mountain Pose) with feet Shavasana (Corpse Pose) wide and turned out 2. Utkatasana (Fierce Pose) with arms reaching forward 3. Malasana (Garland Pose) on blocks 4. Utkatasana (Fierce Pose) with arms reaching forward 5. Tadasana (Mountain Pose) with feet wide and turned out © 2021 Witold Fitz-Simon .

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Level 1 Asanas
LEVEL 1 ASANAS Standing Poses Tadasana (Mountain Pose) Vrksasana (Tree Pose) Virabhadrasana II (Warrior Pose 2) Utthita Parsvakonasana (Extended Lateral Flank Stretch) Utthita Trikonasana (Extended Triangle Pose) Virabhadrasasana (Warrior Pose 1) Uttanasana (Standing Forward Bend) Prasarita Padottanasana (Extended Leg Stretch) Parsvottanasana (Intense Side Stretch) Seated Poses Vajasana (Thunderbolt Pose) Virasana (Hero Pose) Sukhasana (Comfortable Seated Pose) Dandasana (Staff Pose) Upavista Konasana (Seated Angle Pose) Baddha Konasana (Bound Angle Pose) Forward Bends Paschimottanasa (Intense Seated Back Stretch) Supta Padangusthasana (Reclining Leg Stretch) Twists Sukhasana Twist (Easy Cross Leg Twists) Bharadvasjasana (Chair Twist) Bharadvasjasana I (Seated Twist) Jathara Parivartanasana ( Supine Adominal Twists) Crocodile Twists Maricyasana III LEVEL 1 ASANAS Hip Openers Supta Padangusthasana II (Reclining Leg Stretch 2) Judith’s Hip Opener Gomukhasana (Face of the Cow Pose) Arm Work Adho Mukha Svanasana (Downward Facing Dog Pose) Plank Pose Chaturanga Dandasana (Four Point Staff Pose) Half Handstand Simple Backbends Passive Chest Opener (Lie over a rolled up blanket) Setu Bandha Sarvangasana (Bridge Pose) Ustrasana (Camel Pose) Restorative Poses Supported Uttanasana (Forward bend with head on block - or buttocks on wall) Supported Adho Mukha Svanesana (Dog Pose with head support) Supported Setu Bandha Sarvangasana (Bridge Pose with block under sacrum) Supta Virasana (Reclining Bound Pose) Supta Baddha Konasana (Reclining Bound Angle Pose) Viparita Karani (Two blankets under hips- legs up wall) Savasana (Corpse Pose).
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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.
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Fun Yoga for Kids
funYoga for Students, Families and Staff Simple Home Activities www.fitness365.me/moveathome Why Yoga? In the times of Covid-19 pandemic, it is important for all of us to stay fit. WHO recommends everyone to Stay Physically and Mentally Active at Home, and do 30 to 60 minutes of physical activity per day – Fun Games Yoga, Push Ups, Curl Ups, Free hand exercise, Rope Skip or Walk Up and Down the Stairs. Yoga is designed to bring mental, physical, and emotional health and balance. Yoga is often used as a physical activity to improve muscle strength and endurance. Yoga is Fun for Kids!!! Yoga should be presented as a judgment free activity for Students. Students are accepted at any athletic or fitness level. Yoga embraces the fact that each student’s body is unique, and yoga challenges students to focus inwardly instead of comparing themselves to students around them. Yoga is great for kids as many of the poses have an animal themed focus. For example, fun names like Camel (Ustrasana), lion, Cat (Marjaryasana), Cow (Bitilasana), eagle, and Frog (Bhekasana) keep kids entertained and engaged. PN: Parents must take break from work, walk around or do some Yoga with their children. Pick any Card in a day (How to use): FunYoga for Kids is recommended for youth ages Nursery to 8th Grade and is designed to take three to five minutes per card. You can use these cards at Home … and when the school reopens, do it in the classroom or on the ground. • Begin by picking any card in the deck (These cards are designed to be used on their own or in combination with each other) • Once a card is chosen, read the description of the first pose and show how to do the pose.
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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.
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2020-07-21-XII-Physical Education-1.Pdf
Class 12 Chapter 3 Yoga and Lifestyle P. 62–64 A. Objective Type/ Multiple Choice Questions 1 mark I. Give one word answers: 1. Which asana is also known as Triangle Pose? Ans. Trikonasana 2. Which hormone is responsible to control the level of sugar in blood? Ans. Insulin 3. Name any one asana which is beneficial for treating obesity. Ans. Vajrasana 4. Which asana is also referred as palm tree pose? Ans. Tadasana 5. Write any one important factor which can result in obesity. Ans. Overeating II. Fill in the banks. 1. Increase in blood pressure beyond the normal level is called ______ . Ans. hypertension 2. Bhujangasana is a back-bending pose also known as ______ pose. Ans. Cobra 3. A twisting asana _________ makes the spine flexible and increases its elasticity. Ans. Ardha Matsyendrasana 4. _________ can help in relieving stress and treating mental disorders. Ans. Uttanasana 5. _________ is a back-bending pose, commonly referred as 'back bridge' in gymnastics. Ans. Chakrasana III. State True or False 1. Blurred vision is not a common symptom of diabetes . Ans. False 2. Lower back pain can be referred as lumbar. Ans. True 3. Sukhasana is also known as upward salute pose. Ans. False 4. Chakrasana is highly beneficial for asthma patients. Ans. True IV. Multiple-Choice Questions 1. What is/are the cause/s of obesity? (a) Genetics (b) Overeating (c) Physical inactivity (d) All of these Ans. (d) All of these 2. Which of the following asanas are beneficial for diabetes? (a) Hastasana, Vajrasana, Vrikshasana (b) Bhujangasana, Paschimottanasana, Ardha Matsyendrasana (c) Vajrasana, Trikonasana, Matsyasana (d) Parvatasana, Shavasana, Chakrasana Ans.
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3 Yog & Life Style
UNIT - 3 www.tiwariacademy.com Yog & Life Style Key Points :- 3.1 Asanaas preventive measures. 3.2 Obesity: Procedure, Benefits & Contraindications for Vajrasana, Hastasana, Trikonasana, Ardh matsyendrasana. 3.3 Diabets: Procedure, Benefits & contraindications for bhujangasan, paschimottasan, Pavanmuktasana, Ardhmatsyendrasana. 3.4 Asthma: Procedure, Benefits & contraindications for sukhasana, chakrasana, gomukhasana, parvatasana Bhujangasana, paschimottasana, matsyasana. 3.5 Hypertension: Tadasana, vajrasana, pavan muktasana, Ardhachakrasana, Bhujangasana, shavasana. 3.6 Back pain: Tadasana, Ardh matsyendrasana, vakrasana, shalabhasana, Bhujangasana. Asana as preveutive Measures : Asana in a body posture, originally a sitting pose for meditation, and later in Hatha yoga and modern yoga adding standing (Tkionsana), sitting (Padmasana), Reclining (Shavasana), invented (Shirasasana) Balanacing (KUkut forward bend) (Paschimotasana) and Backward (Dhanurasana), The Yog sutras of Patanjali define Asana as a position that in steady and comfortable. www.tiwariacademy.com As a preventive measure, more recently, studies have provided evidence that asana improve flexibility, strenght and balance, to reduce stress and conditions related to it, and specifically to alleviate some diseases such as asthma, and diabetes,. One remarkable aspect of asana is anyone can practice in it. One can adjust the level, the intensity depending on age and capacity. Regular Asana practice create mental clarity and clamness increase body awarness relieves chonic stress pattern, relaxes the mind, centers attention, and sharpens concentration and self awareness, Whenever Individual roll out their yoga mat and twist their bodies in different poses they are aslo reaping countless health benefits as : Benifits of Asana for prevention of dieseae Benefit Physiological Psychological Bio-chemical Bloodd pressure Mood improves Total white blood decrease. and subjective cell count well being increa- decrease.
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Props to Support Your Meditation Posture
Using (More) Props to Support Your Meditation Posture Whether one sits in full lotus, half lotus, siddhasana (accomplished pose) or sukhasana (easy posture), in a chair or on your knees, most all the major texts that discuss asana advise keeping the head, neck, and torso aligned during seated meditation and breath practices. But what does that mean? Should the back be flat or curved? Should we use muscular strength to stay aligned, or should it feel effortless? At the beginning of most of my yoga and meditation classes, I try to address such confusion by asking students to gather whatever props are needed to achieve the same upper-body alignment in a seated posture that they do in tadasana (mountain pose). They are often surprised at the number of props they need in order to find a similar sense of effortlessness. Most people need at least one bolster and a couple of blankets before they can access their natural lumbar (lower back) curve, with their head resting lightly atop the spine and their chin above the notch between the collarbones. Students’ initial surprise is frequently followed by their astonishment at being able to comfortably remain in a seated posture for so long. This could prove helpful for meditation, don’t you think? Even so, we often resist props. We don’t like the fuss, and we don’t want to put them away later. We may view our need for them as a handicap, or we think we should be actively stretching even in meditation—which is really a time for letting go of body focus and moving inward.
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Asana Families
Asanas "True yoga starts with radical self-acceptance. You are fully present with what is, observing the self without judgment. When the body knows that the mind is kind, it will open and release."1 Richard Faulds Asanas, or poses, are the third limb of the eight limb path of yoga. The primary role of asanas is to prepare the body and mind to be able to sit for meditation for long periods of time. Asanas open energy channels and chakras, allowing prana to flow more freely. Asanas can develop strength, flexibility, restore energy and a sense of wellbeing and may provide some relief from painful conditions. Asanas can be grouped into families of related poses. Families of yoga poses are listed below, along with their potential benefits, contraindications and variations, and where you might place a particular type of pose in a sequence.2,3 The lists are not exhaustive. Contraindications are conditions or factors that may serve as a reason to be cautious when attempting a pose. For example, a person with a hip replacement is contraindicated for hip openers that may dislodge their prosthetic hip joint. Yoga outreach classes are generally taught in a group setting where there can be a wide range of fitness and health levels, ages and flexibility. It is best to advise students to take responsibility for their own wellbeing and to pay attention to their bodies. Sensation is welcome, not pain. You might encourage students to find variety in their own poses, considering what the heart of a pose might be and asking for advice if they get stuck.
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Sanskrit Glossary for Hatha
Sanskrit glossary for asana names Hatha Yoga Traditional Hatha Suryanamaskar Sanskrit English Pranamasana Prayer Pose Hasta Uttanasana Raised Arms Pose Padahastasana Hand-to-Foot Pose Ashwa Sanchalanasana Equestrian Pose Parvatasana Mountain Pose Ashtanga Namaskara Eight-Limbed Salutation Bhujangasana Cobra Pose "2 Standing asana Sanskrit English Anjaneyasana Low lunge Ardha chandrasana: Half moon pose variations Garudasana: Eagle pose Natarajasana: Lord of the dance pose Pada hastasana: Hands-to-feet pose Parivrtta baddha trikonasana: Revolved bound triangle pose Parivrtta utkatasana: Twisted chair Parivrtta uttanasana: Revolved forward fold pose Svarga Dvidasana: Bird of Paradise Pose Tadasana: Mountain pose Virabhadrasana 3: Warrior iii Vrksasana: Tree pose "3 Seated asana Sanskrit English Agnistambhasana: Fire log pose Ardha matsyendrasana: Half Lord of the ﬁshes pose Baddha konasana: Bound angle pose Eka pada rajakapotasana: Pigeon pose Gomukhasana: Cow face pose Hanumanasana: Monkey pose Krounchasana Heron pose Malasana: Garland pose/low squat Padmasana: Lotus pose Sukhasana: Easy pose Vajrasana Thunderbolt pose "4 Twists Sanskrit English Ardha Matsyendrasana Half Lord of the ﬁshes pose Baddha parivrtta parsvakonasana: Bound revolved side angle Baddha Parsvakonasana Bound side angle pose Pasasana Noose pose Padma Matsyendrasana Spinal twist in half lotus Parivrtta Anjaneyasana Twisted lunge pose Parivritta Ardha Chandrasana Revolved half moon pose Parivritta Trikonasana Revolved triangle pose Parivritta Sukhasana Simple twist pose
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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
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Yoga and Yogic Diet for Pregnancy
INTERNATIONAL AYURVEDIC MEDICAL JOURNAL Review Article ISSN: 2320 5091 Impact Factor: 5.344 YOGA AND YOGIC DIET FOR PREGNANCY Madhuri S. Bhalgat1, Gayatri B. Gupta2 1HOD, 2P.G. Diploma Scholar “Stree-Rog and Prasuti Tantra”, SVNHT’s Ayurved Mahavidyalaya, Rahuri Maharashtra, India Email: [email protected] Published online: November 2019 © International Ayurvedic Medical Journal, India 2019 ABSTRACT Yoga in pregnancy is a multi-dimensional physical, emotional and intellectual preparation that helps the pregnant women to overcome the obstacles. Yoga is a group of physical, mental and spiritual practices or disciplines which originated in ancient India. The term “Yoga” in the western world often denotes a modern form of Hatha Yoga, yoga as exercise consisting largely of the postures called Asanas. Yoga is an ideal preparation for labor and child- birth it is also an excellent way to get back into shape after childbirth. The attention of the mind and the aware- ness of the breath are added to the movement of the body. Yoga provides a way to refine the movement of the body. Performing yoga poses with awareness creates a state of calmness. Being pregnant is a major milestone in a woman’s life. Pregnancy is a time of wonder and of momentous changes, include physical, emotional and hormo- nal. Yoga strengthens tones various part of the body and improves flexibility, stamina and mobility. When a preg- nant woman feels inner clarity, her confidence grows she feel peaceful, her anxiety. concerning the birth process decreases. This article review about the awareness of yoga in antenatal period and various types of Asanas and knowledge of yogic Aahar and lifestyles in pregnancy, which can be practice during all stages of pregnancy, in order to overcome complications occurring in pregnancy.
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Lotus Pose) Benefits Tips in Hatha Yoga, Padmasana (Or Lotus Pose) Is Considered One of the N Listen to Your Body: Feel Comfortable in the Pose, Not Forced
RAVI DIXIT IS THE MAN ON THE MAT Photo: Richard Pilnick (yogaphotography.com) Pilnick Richard Photo: Padmasana (Lotus pose) Benefits Tips In hatha yoga, padmasana (or lotus pose) is considered one of the n Listen to your body: feel comfortable in the pose, not forced. oldest asanas and the traditional posture for meditation, mantra n If you are not yet able to do a full lotus, just start with a half chanting and pranayama practice. Every day, I start my personal lotus (ardha padmasana) or easy pose (sukhasana) yoga practice with this pose. Padmasana allows the body to be held n If the spine curves, sit on a cushion or folded blanket to support completely steady for long periods of time, which helps the mind to the spine. become calm. This is the first step towards meditation. Awareness Common Mistakes Padmasana directs the flow of prana from muladhara chakra in n Not warming up: It’s important to practice sukshma asana the perineum to sahasrara chakra in the crown, heightening the (gentle warming up postures) such as titali asana (butterfly) before experience of meditation. The posture applies pressure to the lower attempting a full lotus. spine, which has a relaxing effect on the nervous system. Focus on n Forcing too much: only do this pose if your body allows you to; slow and deep breaths and the mind will become calm and prepared pressuring yourself into the pose is risking injury on the knees and hips. for a meditative state. n A curved spine: the spine should be kept straight.
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