Anatomical Exploration & Applied Aspects of Bhujangasana
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Module 32 300
LIVE LOVE INSPIRE HOUSE OF OM MODULE 32 PRACTICE 120 MINS In this module you will find version 2 of Hatha Yoga Abyhassa, accompanied by Meditation on the niyamas, and your usual pranayama routine. TEACHING METHODOLOGY 60 MINS You have spent many hours learning the theory, now we shall move on more practical topics - the practice you will be teaching, YOGA NIDRA 20 MINS Also known as Yogic sleep, Yoga Nidra is a state of consciousness between waking and sleeping. Usually induced by a guided meditation TEACHING METHODOLOGY QUIZ AND QUESTIONS 60 MINS Closed and open question will both entertain with a little challenge, and pinpoint what resonated the most with your individual self. REFLECTION 60 MINS Every module you will be writing a reflection. Save it to your own journal as well - you will not only learn much faster, but understand what works for you better. BONUS Sanskrit Lesson 16 In all spiritual traditions, Mantra Yoga or Meditation is regarded as one of the safest, easiest, and best means of systematically overhauling the patterns of consciousness. TEACHING METHODOLOGY. ASANAS FOUNDATIONS 101 UPAVISHTA KONASANA ‘Upavishta’ refers to upwards pointing and ‘Kona’ means angle. So upwards pointing, wide angle pose. It is again a great hamstring stretch and also stretches the back while training Balance. UBHAYA PADANGUSHTANASANA ‘Ubhaya’ refers to extended upwards and ‘Padangushtanasana’ refers to the big toe. In this seated Balance pose, we are extending the back and hamstrings while balancing on the tailbone. Once you get the balance -
An Anatomical Illustrated Analysis of Yoga Postures Targeting the Back and Spine Through Cadaveric Study of Back Musculature Hana Fatima Panakkat1, Deborah Merrick*2
ISSN 2563-7142 ORIGINAL ARTICLE An Anatomical Illustrated Analysis of Yoga Postures Targeting the Back and Spine Through Cadaveric Study of Back Musculature Hana Fatima Panakkat1, Deborah Merrick*2 Panakkat HF, Merrick D. An Anatomical Illustrated present the findings, unique hand-drawn illustrations Analysis of Yoga Postures Targeting the Back and were used to depict the musculature found to be Spine Through Cadaveric Study of Back Musculature. highly active with each Yoga posture, with the erector Int J Cadaver Stud Ant Var. 2020;1(1):33-38. spinae muscles appearing prominent throughout. The combined approach of using hand-drawn illustrations Abstract with cadaveric dissection to present the anatomical Back pain is a debilitating lifestyle disease that affects analysis has allowed a seamless understanding of a large proportion of the world’s population at some complex anatomical concepts alongside the nuances point in their life. Absences from work due to this of intricate gross anatomy. This study highlights the have a huge economic impact on the patient, their importance of the inclusion of cadaveric dissection employer and the healthcare providers who seek to as a pedagogical tool in medical curriculum through support their recovery. Unfortunately, back pain is exploring the anatomical basis of Yoga, also allowing often resistant to treatment and intervention, therefore the possibility of using the workings of Yoga to aid alternative therapies such as Yoga are being explored. anatomical teaching. A greater understanding of this Within the literature, five Yoga postures were may help guide personalized Yoga regimes, which may identified to be associated with reduced back pain allow alternative therapies to become integrated into in patients suffering from Chronic lower back pain. -
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. -
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. -
Effect of Asanas on Physical Fitness of Government Residential School
International Journal of Yogic, Human Movement and Sports Sciences 2018; 3(1): 318-322 ISSN: 2456-4419 Impact Factor: (RJIF): 5.18 Yoga 2018; 3(1): 318-322 Effect of asanas on physical fitness of government © 2018 Yoga www.theyogicjournal.com residential school students Received: 16-11-2017 Accepted: 17-12-2017 Chatru L Rathod and Kum Paramma B Kuravatti Chatru L Rathod Asst Professor, Dept of Physical Education College of Agriculture, Abstract Bheemarayangudi, Karnataka, The present study was an attempt to evaluate the degree of Asanas on Physical Fitness of Government India Residential School Students. “Has selected. The age limit of players was ranged between 14 to 17 years. The samples were taken from the Vijayapur district, Karnataka. Asanas and Muscular Endurance and Kum Paramma B Kuravatti Flexibility were used to measure the Physical fitness variables. To assess the significance of differences Research Scholar, Dept of between the means in case of significant t-values test was applied. Physical Education and Sports Sciences, Akkamahadevi women’s University, Vijayapur, Keywords: Physical fitness components, strength Karnataka, India Introduction The meaning of the Sanskrit word asana is ‘a study and comfortable posture’. The postures performed in all yoga practices (Hatha Yoga and Ashtanga Yoga) are called asanas. Although many people believe that they are physical exercises, it does not convey their full significance. ‘Asanas aim at influencing the body, mind and consciousness, molding and yoking them into one harmonious whole’. The practice of asanas requires active involvement of one’s entire being as fully as possible. In other words, try not to think about work or friends or food while performing them. -
Backbend Sequence Opening Asanas
Backbend Sequence All sequences should begin with a few asanas that initiate actions needed for the rest of the practice. In a backbend sequence we want to become energized in the first few asanas, stretch the chest, ribs, spine, and always descend the tail bone and lift the sternum. Opening asanas Virasana Arm Work loosen chest, shoulders and arms Urdhva Hastasana, Baddhagulyangasana, Gomukhasana Energizing Standing Asanas – elongate front body, repeat Vimanasana Virabhadrasana I Virabhadrasana III Prone backbends These are particularly good for controlling the abdomen because it is pressed on the mat. We should always turn the thighs in, extend the coccyx forward as we lengthen the lumbar spine. Practice them all or choose a few. Repeat many times, and monitor how changes with repeated attempts. We’ve covered all of these in class, trust your memory for details. If you are newer to the practice pick a few you feel confident trying without a teacher’s watchful eye. Salabhasana Makarasana Bhujangasana The next few do not have the abdomen supported on the floor, so we must remember really lift the chest, flatten the abdomen and draw the tail-bone in. Ustrasana Urdhva Dhanurasana – use belt for legs and or elbows Chatuspadasana – Use belt to reach ankles if needed Closing Asanas Okay, you could end and do a nice Savasana flat out or with support under your knees. You could also put in your inversions; if you don’t do headstand, do only down dog. If you don’t do shoulderstand do only bridge pose before Savasana. Adho Mukha Svanasana – use support under your head, hands against the wall, belt for the elbows or independent Sirsasana Use backbend points to stabilize you, use sternum and coccyx awareness Setu Bandha Sarvangasana Sarvangasana, Savasana Savasana . -
Guide to Sanskrit Pronunciation There Is an Audio Companion to This You Document, in Which Can Hear These Words Pronounced
Guide to Sanskrit Pronunciation There is an audio companion to this you document, in which can hear these words pronounced. It AnandaYoga.org is available at . Tips a nd Tec hniques When a Sanskrit word is written using s, English letter it is transliteration called . Since the set of vowels and consonants in Sanskrit are different from those of English, reading transliterated Sanskrit can be a challenge. The following tips and techniques p will hel you read transliterated Sanskrit, and help you get an idea of how it should be pronounced. Before y ou b egin It is very useful to take a moment and clear your mind of any notions of how to pronounce a transliterated Sanskrit t word. Jus focus on the word in front of you and try not to lengthen vowels or stress a syllable based on past habits or other influences. Tip 1: Kn ow t he l ong a nd s hort v owel sounds In English, a vowel sound can either be short (e.g. foot) or long (e.g. cool). Sanskrit also short has and long vowel . sounds The problem is, it is hard to find out just by looking at the spelling, which vowel s is long and which one i short. Let’s take an example: a yoga posture is called ‘asana’ in Sanskrit. If you make the second ‘a’ long, then it becomes ‘a-‐saa-‐na’, which is incorrect. If you ’ make the first ‘a long, then it becomes ‘aa-‐sa-‐ na’, which is correct. In this document, we will write long vowels , using uppercase letters and short vowels using lower-‐case letters. -
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 -
Yoga Improves Upper-Extremity Function and Scapular Posturing in Persons with Hyperkyphosis Man-Ying Wang1, Gail A
& P ga hys o ic Wang et al., J Yoga Phys Ther 2012, 2:3 Y a f l o T l h a e DOI: 10.4172/2157-7595.1000117 n r a r p u y o J Journal of Yoga & Physical Therapy ISSN: 2157-7595 Research Article Article OpenOpen Access Access Yoga Improves Upper-Extremity Function and Scapular Posturing in Persons with Hyperkyphosis Man-Ying Wang1, Gail A. Greendale2, Leslie Kazadi1 and George J. Salem1* 1Division of Biokinesiology and Physical Therapy, University of Southern California, Los Angeles, CA 90089, USA 2Division of Geriatrics, University of California at Los Angeles, Los Angeles, CA 90095, USA Abstract Objective: Hyperkyphosis (excess thoracic spine curvature) is associated with upper-extremity functional limitations and altered scapular posturing. The purpose of this study was to quantify the changes in upper-extremity function and scapular posturing following a 6-month yogaintervention in persons with hyperkyphosis. Methods: Twenty-one older adults with hyperkyphosis (75.5+7.4 yrs) enrolled in the UCLA Yoga for Kyphosis randomized controlled trial, elected to participate in this uncontrolled, prepost substudy of upper-extremity function. They were measured at baseline and after a 24-week yoga intervention. Maximum vertical reach and timed book tests were used to evaluate upper-extremity function. Scapular posturing was quantified using a motion analysis system and data was obtained under 4 conditions: 1) quiet-standing, 2) normal walking, 3) fast walking, and 4) seated. Paired t-tests were used to test for changes between baseline and 6-month follow-up measures and Cohen’s d was calculated to examine effect sizes. -
Effects of an 8-Week Yoga-Based Physical Exercise Intervention on Teachers’ Burnout
sustainability Article Effects of an 8-Week Yoga-Based Physical Exercise Intervention on Teachers’ Burnout Francesca Latino , Stefania Cataldi * and Francesco Fischetti Department of Basic Medical Sciences, Neuroscience, and Sense Organs, University of Bari “Aldo Moro”, 70123 Bari, Italy; [email protected] (F.L.); francesco.fi[email protected] (F.F.) * Correspondence: [email protected]; Tel.:+39-34-9125-8004 Abstract: The purpose of this quasi-experimental study was to investigate the efficacy of an 8-week yoga-based physical exercise program to improve mental and emotional well-being and consequently reduce burnout among teachers. We considered yoga because it is a discipline that enhances body awareness and encourages the contact with nature and the respect for every form of life, with a view to a more sustainable and greener global system. We recruited 40 professional educators (40–47 years), teachers in a public high school who reported perceiving signs of stress and emotional discomfort. We randomly assigned the 40 professional educators to either an experimental yoga practice (~60 min, twice a week) group (n = 20) or a control group (n = 20) that received a nonspecific training program (~60 min, twice a week). At baseline and after training we administered the Maslach Burnout Inventory: Educators Survey (MBI-ES) and the State Mindfulness Scale (SMS) to assess teachers’ perceived level of awareness and professional burnout. We found a significant Time × Group interaction for the MBI-ES and SMS, reflecting a meaningful experimental group improvement (p < 0.001). No significant pre–post changes were found in the control group. The results suggest that an 8-week yoga practice could aid teachers to achieve a greater body and emotional awareness and Citation: Latino, F.; Cataldi, S.; prevent professional burnout. -
Teacher's Guide Class Format and Associated Poses
Teacher Training I. Standing Postures Class Pada hastasana (aka gorilla) 1 Adho mukha svanasana 1 Prasarita padottanasana (a-d) 1 Utkatasana 1 Parivritta utkatasana 1 Vira 1& Vira 2 1 Anjaneyasana 1 Parsvottanasana 1 Tadasana 1 Uttanasana 1 Vrksasana 1 Utthita trikonasana 1 Utthita parsvakonasana 1 Garudasana 1 Utthita hasta padangusthasana 1 Natarajasana 2 Vira 3 2 Ardha chandrasana 2 Parighasana (gate pose) 2 Parivritta parsvakonasana 2 Parivritta trikonasana 2 Utthita hasta Padangusthasana 2 Ardha baddha padmottanasana 2 Uddhva prasarita ekapadasana (standing split) 2 Ruchikasana (standing forward bend with foot behind head) 2-3 Parivrtta ardha chandrasana (with Hands clasped 2 around the front leg) Standing bird of paradise Durvasasana (foot behind head standing up) 2-3 Teacher Training II. Seated Postures (including forward bends and twists) Class Balasana 1 Vajrasana 1 Sukhasana 1 Siddhasana 1 Dandasana 1 Bharadvajasana (seated with bent knees overto one side) 1 Ardha matsyendrasana 1 Paschimottanasana 1 Ardha hanamuanasana 1 Baddha konasana 1 Ardha Navasana 1 Janusirsasana A&B 1 Jatara parivartanasana 1 Pasasana (bound squat) 2 Janu Sirsasana C (the toe one!) 2 Pasasana (bound squat) 2 Ardha padmasana 2 Eka pada sirsasana (leg behind head!) 2 Pasasana (noose) 2 Gomukhasana 2 Virasana 2 Vatayasana (horse) 2 Krauncasana (heron pose) 2 Ardha +full Hanamunasana 1 & 2 Paripurna Navasana 2 Parivrtta janu sirsasana (revolved) 2 Padmasana (lotus) 2 Gomukhasana (cowface) 2 Upavistha konasana (wide angle) 1 Garbha pindasana 2 Marichyasana A& C 2 Marichyasana B&D 2 Ardha baddha padma paschimottanana 2 Trianga mukhaikapada paschimottanasana 2 Malasana 2 Vatayasana (horse) 2 Dwi pada sirsasana (seated feet behind the head) 2-3 Tolasana 2-3 Teacher Training Kukkutasana 2-3 Baddha padmasana 2-3 Kurmasana & supta kurmasana 2-3 Akarana dhanurasana (compass shooting bow) 2-3 Chakrasana 2-3 Supta padangusthasana 1 III. -
An Illustrated Guide to Iyengar Yoga Poses
An Illustrated Guide to Iyengar Yoga Poses STANDING POSES 18.Prasarita Padottanasana - legs wide pose 1.Tadasana - mountain pose 19.Uttanasana - intense forward bend pose 2.Gomukhasana - cow face pose 20.Adho Mukha Svanasana - downward facing dog 3.Utkatasana - chair/jagged angle pose SEATED POSES 21.Dandasana - staff pose 4.Vrksasana - tree pose 22.Virasana - hero pose 5. Garudasana – eagle pose 23. Adho Mukha Virasana - downward facing hero pose 6. Utthita Hasta Padangusthasana 1 - extended hand to foot pose 24. Baddha Konasana - bound angle pose 7. Utthita Trikonasana - extended triangle pose 25. Upavistha Konasana - wide angle pose 8. Parivrtta Trikonasana - revolved triangle pose 26. Janu Sirsasana - head to knee pose 9.Virabhadrasana 2 - warrior 2 pose 27.Trianga Mukhaikapada Paschimottanasana - three-limbed back stretch 10.Utthita Parsvakonasana - extended side angle pose 28. Paschimottanasana - stretch of the west pose 11. Parivrtta Parsvakonasana - revolved side angle pose 29.Marichyasana 1 - the sage Marichi’s pose 12.Virabhadrasana 1 - warrior 1 pose 30. Marichyasana 3 - revolved Marichi’s pose 13. Virabhadrasana 3 - warrior 3 pose 31.Malasana – garland pose 14. Ardha Chandrasana - half moon pose 32.Bharadvajasana 1 - the sage Bharadvaja’s pose 15. Parivrtta Ardha Chandrasana - revolved half moon pose 33. Bharadvajasana 2 - variation of the pose above 16. Parighasana - gate latch pose 34. Ardha Matsyendrasana - half lord of the fishes pose 17.Parshvottanasana - forward side stretch pose INVERTED POSES 35.Chatushpadasana - four footed pose www.poppypicklesyoga.com 1 An Illustrated Guide to Iyengar Yoga Poses, p2 36.Sarvangasana - shoulderstand 53. Urdhva Dhanurasana - upward facing bow pose 37. Eka Pada Sarvangasana - one foot 54.