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Patanjali Yogsutra & Mantras
THE LITTLE MASTER OF YOGA -2021 (Curriculum for TGMY Yoga) THE POSTURES Basic Level Advance Level (Day-3) (Day-1) (Day-2) 1. Siddhasana 16. Vrikshasana 1. Dhanurasana 11. Shirshana 2. Swastikasan 17. Mandukasana 2. Paschimottanasana 12. Rajkapotsana 3. Padmasana 18. Vrishasana 3. Sankatasana 13. Purn 4. Bhadrasana, 19. Shalabhasana 4. Mayurasana Matsyendrasana 5. Muktasana 20. Makarasana 5. Kukkutasana 14. Tittibhasana 6. Vajrasana 21. Ushtrasana 6. Kurmasana 15. Kaundinyasana 7. Svastikasana, 22. Bhujangasana 7. Uttanakurmakasana 16. Astavakrasana 23. Yogasana 8. Uttanamandukasan 8. Simhasana 17. Eka Pada Free Hand 9. Gomukhasana 24. Utkatasana 9. Garudasana Chakrasana 10. Virasana, 25. Savasana 10. Chakrasan 18. Purn 11. Mritasana Dhanurasana 12. Guptasana 19. Yoganidrasana 13. Matsyasana 20. Vrischikasana 14. Matsyendrasana 15. Gorakshana PATANJALI YOGSUTRA & MANTRAS Understanding of Yoga according to Text Mantras & Prayers - Definition of Yoga in - 5 general benefits of Yoga - Aum Chanting Patanjali - 5 general benefits of Asana - Aum Sahana Bhavtu - Definition of Yoga in Gita - 5 general benefits of - Gayatri Mantra - Definition of Yoga in Vedas Pranayama THE LITTLE MASTER OF YOGA The Little Master of Yoga contest is a great way to celebrate true sense of Yoga among the children for their individual practices, learning, and understanding with the philosophy of Yoga. The Little Master of Yoga contest for children of 9 to 17 years age group. Each phase of contest is taking the Little Masters towards various aspects of yoga and motivating them through proper understanding and its amazing benefits of Yoga. While preparing himself for this contest, the contestants are also advised to go through some other available resources also such as Yoga Literature, YouTube clips, newspaper articles, magazines, Yoga sites, and ancient texts. -
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. -
Svastikasana Tadasana (Standing Pose) Urdhva Hastasana (Twice
Lesson Plan Week of 30 March 2020 This is a basic lesson plan and hopefully be the start of your own self-practice. Yoga is best practiced regularly - daily if you can manage. The plan is designed for people attending the centre, you should practice carefully, working with awareness with no strain or pain and stay within your limitations. Christina “Yoga does not change the way we see things; it transforms the person who sees.” BKS Iyengar Svastikasana Sitting crossed legged on a couple of blankets Tadasana Standing with your back (standing pose) against the wall is helpful Urdhva Hastasana 1. Try separate arms first (twice) 2. Both arms shoulder width apart with palms facing 3. Palms facing forward Parsa Hasta Padasana Turn the front leg out fully Utthita Trikonasana 1. Top hand on waist 2. Arm up to ceiling Virhabadrasana 2 Don’t let the front knee go beyond the ankle Utthita Parsvakonasana Like the last pose but take the elbow to the knee Uttanasana Wide feet holding back of ankles or hands to a chair or a wall Adho Mukha Savasana Heels pressing to the wall Try doing this pose a and eleVated couple of times Dandasana Sit on a folded blanket Back to the wall Feet apart Upavistha Konasana Sat on blanket, legs apart 1 leg bent, hands supporting you Change sides Supta Holding upright leg with a Padangusthasana 1 belt on the foot Supta Leg to side, ease belt round Padangusthasana 2 foot and leg can rest on the wall Legs up wall or Shoulders on supporting Shoulder stand foam pads or blankets for shoulder stand Halasana Feet to chair, feet to floor, feet apart. -
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 -
Yoga Rahasya
B.K.S. IYENGAR YOGA LIGHT ON YOGA TEACHERS' ASSOCIATION (UK) ASSOCIATION Registered Charity No.1 053093 Presid'ent: Yogacharya B.K.S. Iyengar President: Yogacharya B.K.S. Iyengar www.bksiyta.co.uk www.loya.ukf.net IYENGAR YOGA NIEWS - Issue NO.3 - Spring 2003 Editorial Board: Contents Kirsten Agar Ward Editorial 2 Ros Bell Alan Brown Interview with Geetaji by Judith Jones 3 Joe Burn About Menstruation by Dr Geeta S. Iyengar 10 Judith Jones Unification of the BKSIYTA and LOYA(UK) 14 Philippe Harari The Early Days with Mr. Iyengar by Tony Brignull 19 Design: Philippe Harari RIMYI Archive Project by Judith Jones 21 Pnnted by: Red Flag Press, Cambridge Yoga School Appeal by Penny Chaplin 21 BKSIYTA Convention - Manchester 2003 21 Iyengar Yoga Convention - Yorkshire 2003 22 Yoga Babies by Lydia Holmes 24 Institute listings 25 Points of View - Yoga practice and religious beliefs 27 Certification Mark Income by Ros Bell 28 The Monthly Meet by Judith Jones 29 Yoga Rahasya - subscription details 31 Iyengar books/videos for sale 31 Question and Answers about the Certification Mark by Elaine Pidgeon 33 Seeing and Believing: A Diary of Guruji's Practice by Kay Parry 35 Application for classes at the RIMYI, Pune 44 The Sanskrit word on the cover of this mag azine says 'YOGA' , LOYA(UK) - LOYA News 46 one meaning of which LOYA (UK) Executive Committee 46 is to yoke together This cover represents the coming together of BKSIYTA - Teachers' Section the BKSIYTA and LOYA(UK) to form a Assessment congratulations 47 single association, BKSIYTA Executive Committee 48 united in our devotion and gratitude to Guruji for the light he has \Vebsite information 53 shone on the practice of Yoga. -
Iyengar Yogavishadra B.N.S Iyengar (March 2006) (March 2006)
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. -
Efficacy of Yoga Therapy in the Improvement of Lung Function Parameters
International Journal of Yoga and Allied Sciences (ISSN: 2278 – 5159) Volume: 6 (Suppl), November 2017 Efficacy of Yoga Therapy in the Improvement of Lung Function Parameters K Krishna Sharma 1 & Ajithesha N.H 2 1. Dr. Krishna Sharma, Chairman, Dept of Human Consciousness and Yogic Sciences, Mangalore University, Mangalagangothri -574199. 2. Dr. Ajithesha N.H, Dept of Yogic Sciences, University College, Mangalore-575001. ABSTRACT The present work entitled “Efficacy of Yoga therapy in the improvement of Lung function parameters ”. The study was conducted on 30 subjects at the department of Human Consciousness and Yogic Sciences, Mangalore University. .These subjects divided into two groups, 15 subjects in experimental group, 15 subjects in control group. The subjects were divided into two groups based on sample random sampling between the age 21 and 56 years .The study was conducted for a period of 45 days.The present study reveals that the concerned variables of Lung Function Test have been rationalized in terms of the hypotheses that the Experimental group will outperform the control group due to 45 days of yogic interventions. The results could best depicted that, there is significant improvement at a level of significance p<0.05 in FVC with a significant p value 0.001153, for FEV 1 p=0.000868, Lung Age p= 0.000552. When Compared to the Experimental group, the Control group has not shown any such significant changes after the study. This reveals that the Experimental group has been benefited more in terms of various variables are concerned. Key word : FVC, FEV 1, Lung Age, yoga therapy Introduction through yogic practices .The yogic Good health is one of the greatest practices concentrates on purification of resources for creativity and wealth. -
Yin Yoga: an Individualized Approach to Balance, Health, and Whole Self Well-Being Pdf, Epub, Ebook
YIN YOGA: AN INDIVIDUALIZED APPROACH TO BALANCE, HEALTH, AND WHOLE SELF WELL-BEING PDF, EPUB, EBOOK Ulrica Norberg | 160 pages | 01 May 2014 | Skyhorse Publishing | 9781626363953 | English | New York, NY, United States Yin Yoga: An Individualized Approach to Balance, Health, and Whole Self Well- Being PDF Book These areas are especially rich in connective tissues, the "loading" of which Yin Yoga teachers avoid the word "stretching" is a main focus in this style of yoga. Bolster pillows, yoga blocks, and blankets are an important part of restorative yoga. Sorry, but we can't respond to individual comments. Yoga Scotland : 9. Pricing policy About our prices. From Wikipedia, the free encyclopedia. Iyengar recommended holding Supta Virasana reclining hero pose for 10—15 minutes. Manufacturers, suppliers and others provide what you see here, and we have not verified it. Square pose, the Yin variant of Svastikasana [39]. Caterpillar pose, the Yin version of Paschimottanasana : in Yin Yoga, poses are held for an average of five minutes to improve flexibility and restore a fuller range of motion. Paulie refers to his art as Yin and Yang yoga, but often uses the term 'Yin Yoga' for short. Mind and body--The long holds and contemplative nature of yin yoga are also great training for a meditation practice. The only book that gives you a mindful guide to yoga to help future-proof your body. Swan pose, the Yin form of Salamba Kapotasana [40]. Email address. Yin Yoga poses apply moderate stress to the connective tissues of the body—the tendons , fasciae , and ligaments —with the aim of increasing circulation in the joints and improving flexibility. -
Ashtanga Vinyasa Yoga
Om / Vande Gurunam charanaravinde / Sandarshita svatmasukuvabodhe / Nishreyase NaradaYoga ASHTANGA VINYASA YOGA jangalikayamane / Samsara halahala Integrale Yogaschule mohashantyai / Abahu Purushakaram / Ralph Otto Primary Series - Yoga Chikitsa (Yoga therapy) Shankhacakrsi dahrinam / Sahasra sirasam www.naradayoga.com Opening Mantra svetam / Pranamami patanjalim / Om Suryanamaskara A - 9 Vinyasas - 5 Times 1.IN Urdhva 2. EX Uttanasana 3. IN Uttanasana B 4. EX Chaturanga 5. IN Urdhva Mukha 6. EX Adho Mukha 7. IN Uttanasana B 8. EX Uttanasana 9. IN Urdhva EX Samasthitihi Vrikasana Dandasana Shvanasana Shvanasana Vrikasana Suryanamaskara B - 17 Vinyasas - 5 Times 1. IN Utkatasana 2. EX Uttanasana 3. IN Uttanasana B 4. EX Chaturanga 5. IN Urdhva Mukha 6. EX Adho Mukha 7. IN Virabhadrasana 8. EX Chaturanga 9. IN Urdhva Mukha 10. EX Adho Mukha 11. IN Virabhadrasana Dandasana Shvanasana Shvanasana Dandasana Shvanasana Shvanasana 12. EX Chaturanga 13. IN Urdhva Mukha 14. EX Adho Mukha 15. IN Uttanasana B 16. EX Uttanasana 17. IN Utkatasana EX Samasthitihi Dandasana Shvanasana Fundamental Asanas Padangusthasana Padahastasana Utthita Trikonasana Paravritta Utthita Paravritta Prasarita Prasarita Prasarita Prasarita Parshvottanasana Trikonasana Pasvakonasana Pasvakonasana Padottanasana A Padottanasana B Padottanasana C Padottanasana D Primary Series - Yoga Chikitsa Vinyasa IN EX IN IN EX Utthita Hasta Utthita Parsvasahita Padangusthasana Ardha Baddha Utkatasana Virabhadrasana A Virabhadrasana B Padmottanasana Sitting Asanas Dandasana Paschimattanasana -
Svastikasana Tadasana (Standing Pose) Urdhva Hastasana (Twice
Lesson Plan Week of 6 April 2020 This is a basic lesson plan and hopefully be the start of your own self-practice. Yoga is best practiced regularly - daily if you can manage. The plan is designed for people attending the centre, you should practice carefully, working with awareness with no strain or pain and stay within your limitations. Christina Svastikasana Sitting crossed legged on a couple of blankets Tadasana Standing with your back (standing pose) against the wall is helpful Urdhva Hastasana 1 Try separate arms first (twice) 2 Both arms shoulder width apart with palms facing 3 Palms facing forward Baddhanguliyasana With fingers interlaced Paschima Holding elbows from behind Namaskarasana both sides Utthita Trikonasana 1 Top hand on waist 2 Arm up to ceiling Virhabadrasana 2 Don’t let the front knee go beyond the ankle Utthita Parsvakonasana First, elbow to top thigh Reach lower arm to floor (use books under fingers if you can’t reach) Virhabadrasana 1 1 With hands on hips, turn back foot in well and turn front leg out. 2 Turn chest towards front leg lift arms up and bend the front leg Utkatasana 1 Sit on a chair and lift arms 2 Start standing & then start to sit onto a chair (if you can’t reach the chair it doesn’t matter do what you can) Parsvottanasana Turn both legs towards chair, place hands on chair & look over the back of the chair Uttanasana Wide feet holding back of ankles or hands to a chair or a wall. Dandasana Sit on a folded blanket Back to the wall, feet apart Adho Mukha Virasana Bent knees separated coming forwards with support eg. -
An 8-Week Yoga Program for People with Moderate Disability Related to Multiple Sclerosis Gould-Fogerite Et Al
An 8-Week Yoga Program for People with Moderate Disability Related to Multiple Sclerosis Gould-Fogerite et al. v.0.01 An 8-Week Yoga Program for People with Moderate Disability Related to Multiple Sclerosis© Susan Gould-Fogerite, PhD Mariella Silva, MS Diane Speer, CYT Evan Cohen, PT, PhD, NCS David Kietrys, PT, PhD, OCS Address all correspondence to Dr. Gould-Fogerite: [email protected] 1 An 8-Week Yoga Program for People with Moderate Disability Related to Multiple Sclerosis Gould-Fogerite et al. v.0.01 Contents Background and Orientation to the Manual Page 3 Week 1: Summary of Content and Home Practice Page 4 Week 1: Detailed Content Page 5 Week 2: Summary of Content and Home Practice Page 13 Week 2: Detailed Content Page 14 Week 3: Summary of Content and Home Practice Page 20 Week 3: Detailed Content Page 21 Week 4: Summary of Content and Home Practice Page 27 Week 4: Detailed Content Page 28 Week 5: Summary of Content and Home Practice Page 34 Week 5: Detailed Content Page 35 Week 6: Summary of Content and Home Practice Page 42 Week 6: Detailed Content Page 43 Week 7: Summary of Content and Home Practice Page 48 Week 7: Detailed Content Page 49 Week 8: Summary of Content and Home Practice Page 53 Week 8: Detailed Content Page 54 Appendix I: Asana Photos Page 61 Appendix II: Joints and Glands Series Page 69 2 An 8-Week Yoga Program for People with Moderate Disability Related to Multiple Sclerosis Gould-Fogerite et al. v.0.01 Background This eight week integrative yoga program for people with moderate disability due to multiple sclerosis (MS) was developed via a modified Delphi process that included researchers, health care providers, yoga instructors, and persons with MS. -
Pose of the Month Marichyasana A
Bobbi Misiti, FMCHC Aromatherapy, Yoga, & Health Coaching 717.443.1119 www.befitbodymind.org POSE OF THE MONTH November 2006 Marichyasana A –This pose is named after the sage Marichi (meaning ray of light). In Hindu mythology Marichi is the son of Brahma, the Creator, and the grandfather of Surya, the Sun God. The Marichyasana series is a series of four poses dedicated to our colon. The binding action of the arms —whether you are able to fully bind or not — helps in realigning, strengthening, and stretching the shoulder joint. Also, lower and mid back pain and compression are relieved by this series of poses. As we bend forward with our knee to the sky, it is as if we are doing a mini “leg behind head” pose. Method: From Downward dog, hop through to Dandasana. Bend your right knee sliding your heel up toward your right hip. Steph Keep your right foot away from your left inner thigh by about a hand width, so the foot is just touching the right hip. If possible bend your knee fully so that your calf meets your thigh. If tightness makes it difficult for you to sit straight in this position, hug your right knee, sit tall and breathe! (See picture of Steph). To go further: Place your left had behind you for support; stretch your right arm forward leaning your torso inside your Sally right thigh, try to keep your thigh in close to your side. If you have tightness you can stay here for the pose. Catch your left foot with your right hand (if possible) and pull your body gently forward with an exhale, again you can stay here for the pose working the stretch in your hips and back.