Sunday, August 2Nd, 2020 - Level 1 Yoga

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WITOLD FITZ-SIMON [email protected] THE CRAFT OF LIVING witoldfitzimon.com Sunday, August 2nd, 2020 - Level 1 Yoga Lunges and Baby Backbends Constructive Rest Position Uttanasana (Intense Stretch Pose) Constructive Rest Position with arms overhead Forward Pelvic Shift: Active Child's Pose with hands on high blocks 1. Place blocks between feet and pelvis the Adho Mukha Shvanasana (Downward Facing Dog long way and squeeze Pose) with block between thighs, pulling edges of 2. Keep pressing heels back into block as mat you raise hips Down Dog Sequence: Plank Pose with toes pointed and blanket roll 1. Adho Mukha Shvanasana (Downward under tops of feet Facing Dog) Urdhva Mukha Shvanasana (Upward Facing Dog 2. Plank Pose Pose) with blanket roll under tops of feet 3. Adho Mukha Shvanasana (Downward Sphinx Pose with block between hands: Facing Dog) 1. Simple Pose 4. Child’s Pose 2. Bend one knee and then the other Uttanasana (Intense Stretch Pose) with toes on 3. Bend both knees folded blanket Cobra Pose Sequence with forearms on blocks: Back bend over low block or blanket roll at tops of shoulder blades, elbows clasped 1. Bhujangasana (Cobra Pose) Uttanasana/Utkatasana Sequence: 2. Shalabhasana (Locust Pose) 3. Shalabhasana 2 (Locust Pose) 1. Ardha Uttanasana (Half Intense Stretch 4. Dhanurasana (Bow Pose) Pose) with hand son high blocks 2. Uttanasana (Intense Stretch Pose) Setu Bandha (Bridge Pose) with pelvis resting on 3. Ardha Uttanasana (Half Intense Stretch blocks Pose) with hand son high blocks Supta Padangusthasana 1 (Reclined Big Toe Pose) 4. Half Squat Supta Padangusthasana 2 (Reclined Big Toe Pose) 5. Utkatasana (Fierce Pose) to block 6. Uttanasana (Intense Stretch Pose) Adho Mukha Sukhasana (Downward Facing Back bend over middle height block with low Comfortable Pose) height block under head, clasped elbows Supta Baddha Konasana (Reclined Bound Angle Lunge with back toes curled under on block Pose) Lunge with back knee down and front foot on Shavasana (Corpse Pose) block Virabhadrasana 1 (Warrior Pose) © 2020 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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INTERVIEW with B.K.S. IYENGAR on BACKBENDS 12/5/91 Questions Asked by Victor Oppenheimer and Patricia Walden
INTERVIEW WITH B.K.S. IYENGAR ON BACKBENDS 12/5/91 Questions asked by Victor Oppenheimer and Patricia Walden These questions were asked during the teachers’ backbend intensive Mr. Iyengar taught in November-December, 1991. This intensive was videotaped, and some of the questions refer to the videotapes. The interview was transcribed and edited by Francie Ricks. Victor Oppenheimer: Why backbends? B.K.S. Iyengar: In the asana systems, the most advanced postures are the backbends. The human structure is such that the idea does not strike anyone that the spinal vertebrae can be moved backward as well as forward and sideways, without causing injury. In the field of yoga, backbends are not taught at the early stages in the practice of this art, but only when the body is trained and when it is tuned and toned to such an extent that it can accept these poses. Backbends are to be felt more than expressed. The other postures can be expressed and then felt. But in backbends, like meditations, each person has to feel. And that’s why I thought that after fifty years of teaching, at least some of my students should get the background of the right means to perform the backbends. Backbends are not poses meant for exhibitionism. Backbends are meant to understand the back parts of our bodies. The front body can be seen with the eyes. The back body cannot be seen; it can only be felt. That’s why I say these are the most advanced postures, where the mind begins to look at the back, first on the peripheral level, then inwards, towards the core.
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FIND YOGA OM at HOME … Ashtanga First Series Asanas
FIND YOGA OM AT HOME … Ashtanga First Series Asanas Hi Brussels Yoga Loft Yogis, This document contains all the asanas of the Full Primary Series of Ashtanga. These asanas are the basis of many of our classes such as the ashtanga first series (short), the gentle flow, the Ashtanga+ and others. Maybe these images will help you in your home practice. As always in any of our yoga classes please make sure that you listen carefully to your body. Yoga is not about pushing yourself into positions that do not feel right not is it about achieving something. Yoga is about letting go, listening to what your body tells you feels good and allowing only that to happen, nothing more. You have no goal, nothing to prove, no-one to impress. All you look for is to ensure that your muscles stay healthy and fit, that you breathe with full intention and intensity and enjoy your practice. No need to stress !! Barbara and I hope that this guide is useluf and that you will enjoy it often during the self isolation. Barbara and Marc Please note that all images are our copyright and that you may not replicate or duplicate them without our prior written approval. 1 All images are copyright of The Brussels Yoga Loft A FEW SANSKRIT WORDS … Sanskrit Counting/Poses for Surya Namaskar A 1 ekam urdhva hastasana upward salute inhale 2 dve uttanasana forward fold exhale 3 trīṇi ardha uttanasana spine extension inhale 4 catvāri chaturanga dandasana plank to low plank exhale 5 pañca urdhva mukha svanasana upward facing dag inhale 6 ṣaṭ adho mukha svanasana downward facing
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Yoga Asana by Group.Pages
Seated Meditation Poses: 1. Padmasana- Lotus Pose 2. Sukhasana- Easy Pose 3. Ardha Padmasana- Half Lotus Pose 4. Siddhasana- Sage or Accomplished Pose 5. Vajrasana- Thunderbolt Pose 6. Virasana- Hero Pose Reclining Poses: 1. Supta Padangusthasana- Reclining Big Toe Pose 2. Parsva Supta Padangusthasana- Side Reclining Big Toe Pose 3. Parivrtta Supta Padangusthasana- Twisting Reclining Big Toe Pose 4. Jathara Parivartanasana- Stomach Turning Pose 5. Shavasana- Corpse Pose 6. Supta Virasana: Reclining Hero Pose Surya Namaskar poses 1. Tadasana- Mountain Pose 2. Samasthiti - Equal Standing Pose (tadasana with hands in prayer) 2. Urdhva Hastasana- Upward Hands Pose 3. Uttanasana- Intense Stretch Pose or Standing Forward Fold 4. Vanarasana- Lunge or Monkey Pose 5 Adho Mukha Dandasana - Downward Facing Staff Pose 6. Ashtanga Namaskar (Ashtangasana)- Eight Limbs Touching the Earth 7. Chaturanga Dandasana- Four Limb Staff Pose 8. Bhujangasana- Cobra Pose 9. Urdhva Mukha Shvanasana- Upward Facing Dog Pose 10. Adho Mukha Shvanasana- Downward Facing Dog Pose Standing Poses: (‘Hip Open’ Standing Poses): 1. Trikonasana- Triangle Pose 2. Virabadrasana II- Warrior 2 Pose 3. Utthita Parsvakonasana- Extended Side Angle Pose 4. Parivrtta Parsvakonasana- Twisting Side Angle Pose 5. Ardha chandrasana- Half Moon Pose 6. Vrksasana- Tree Pose (‘Hip Closed’ Standing Poses): 7. Virabadrasana 1- Warrior 1 Pose 8. Virabadrasana 3- Warrior 3 Pose 9. Prasarita Padottanasana- Expanded Foot Pose 10. Parsvottanasana- Intense SideStretch Pose 11. Utkatasana- Powerful/Fierce Pose or ‘Chair’ Pose 12. Uttitha Hasta Padangustasana- Extended Hand to Big Toe Pose 13. Natarajasana- Dancer’s Pose 14. Parivrtta Trikonasana- Twisting Triangle Pose Hip and shoulder openers: 1. Eka Pada Raja Kapotasana- Pigeon Pose 2.
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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.
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Ashtanga Yoga Primary Series
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Standing Poses Yoga Sequence
Standing Poses Yoga Sequence Tadasana (Mountain Pose) Hold for 30 seconds Vrksasana (Tree Pose) Hold for 30 seconds on both sides Tadasana (Mountain Pose) Hold for 30 seconds Starting with your Left Side Uttitha Trikonasana (Triangle Pose) Hold for 30 seconds Reaching through your raised arm, draw yourself back up so that your arms are again parallel to the floor and move into: Virabhadrasana II (Warrior Pose) Hold for 30 seconds Keeping your leg bent, reach your left arm forward as you transition into Ardha Chandrasana (Half-Moon Pose) Hold for 30 seconds Reaching through your raised arm, draw leg back down to the floor so that you are in a wide-legged stance and your arms are again parallel to the floor. Then jump your feet together and return to: Tadasana (Mountain Pose) Hold for 30 seconds Starting with your Right Side Uttitha Trikonasana (Triangle Pose) Hold for 30 seconds Reaching through your raised arm, draw yourself back up so that your arms are again parallel to the floor and move into: Virabhadrasana II (Warrior Pose) Hold for 30 seconds Keeping your leg bent, reach your right arm forward as you transition into: Ardha Chandrasana (Half-Moon Pose) Hold for 30 seconds Reaching through your raised arm, draw your raised leg back down to the floor so that you are in a wide-legged stance and your arms are again parallel to the floor and move into: Prasarita Paddotanasana (Wide, Standing Forward Bend) Hold for 30 seconds Raise yourself back up, walking your hands forward so that they are under your shoulders and you are looking out into the room.
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Simple Energizing Backbend Sequence
Simple Energizing Backbend Sequence Pixie has put together a backbend sequence targeting new and intermediate students. The sequence aims to prepare the legs and the upper back for headstand and backbend work. The sequence concludes with a winding down to release the back and balance the body. Sequence steps Adho Mukha Svanasana Supta Baddha Konasana Virasana Forward Downward-Facing Dog Pose Reclining Bound Angle Pose Downward-Facing Hero Pose 6-8 times 3-5 minutes 1 minute Press evenly into your hands and feet. The main Join your feet together, your heels pressed to your Join your feet together under your buttocks and aim is to elongate the back of your body while pelvis. Lie back over a bolster or other form of keep your knees far enough apart for your ribs to lifting your hips up as high off the ground as support. Relax and let your chest open. If fit in between your legs as you fold forward. You possible. If necessary, bend your knees a little but necessary, use a strap to hold your feet in place. can rest your head on the floor or on a block. stay strong in the legs. Tadasana Urdhva Baddanguliyasana Paschima Namaskar Mountain Pose Upward Salute with Interlocked Fingers Reverse Prayer Pose 30 seconds 30 seconds per side 30 seconds Stand up tall and straight, place your feet close Stretch your arms in front of you and interlock your Stand in Tadasana and spread your arms outward. together, with your heels and big toes touching. fingers. Turn your palms inside out and lift your Then bring your hands behind your back, join your Imagine as if you are standing with your back arms up overhead, making sure to keep your palms together, and walk them up to capacity.
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Asanas for Emotional Stability
267-270_LightLife_BMprep 8/18/05 1:16 PM Page 267 Asanas for Emotional Stability he following asanas will help you to develop emotional sta- Tbility. When the given sequence is followed, they relax a person totally. The arrows show the right direction to extend and expand in the asana. For detailed step-by-step directions on how to perform each asana, please see my earlier book, Light on Yoga. I also rec- ommend that you learn the practice under the guidance of an expe- rienced and qualified teacher. It is important to do the practices correctly and precisely to receive the desired benefits and to avoid any harm. 1. Adho Mukha Svanasana 2. Uttanasana (resting the (resting the head on support): head on the chair and head down Stay for 2 to 3 minutes. with the shoulders resting on two high stools): Stay for 3 to 5 minutes. 267 267-270_LightLife_BMprep 8/18/05 1:16 PM Page 268 3. Shirsasana (using ropes): 4. Viparita Dandasana Stay as long as you feel (on two stools): comfortable. Stay for 3 to 5 minutes. 5. Sarvangasana (on a chair): 6. Niralamba Sarvangasana Stay for 5 to 10 minutes. (resting the shoulders on support): Stay for 5 minutes. 7. Niralamba Halasana (knees 8. Setubandha Sarvangasana or thighs resting on a stool): (on a bench): Stay for 10 minutes. Stay for 5 to 10 minutes. ASANAS FOR EMOTIONAL STABILITY 268 267-270_LightLife_BMprep 8/18/05 1:16 PM Page 269 9. Viparita Karani in Sarvangasana 10. Paschimottanasana (head (here shown resting on two resting on a bolster): Stay bolsters): Stay for 5 minutes.
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Hit a High Point in Standing Splits
Yoga Poses | Master Class | Standing Splits Yoga Sequence - Yoga Journal 11/25/18, 1(53 PM HOME PRACTICE INTERMEDIATE YOGA INTERMEDIATE YOGA HOW TO Hit a High Point in Standing Splits Use this yoga sequence to soar into Standing Splits with ease. ANNIE CARPENTER · JUN 6, 2013 In today's busy world, it's rare to feel as though all the disparate projects and tasks you're working on fall together into a cohesive whole. More often, most of us feel harried, frenzied, and pulled in too many directions at once. One of the great benefits of yoga practice is that it teaches you to gather your attention into a state of concentration that translates into a feeling of wholeheartedness—the feeling that all that matters is now. The last three limbs of Patanjali's eight limbs of yoga offer a well-defined progression of concentration. You move from dharana (concentration) to dhyana (contemplation) to samadhi (union). Traditionally, these limbs are practiced during seated meditation, but you can experience them during your hatha practice, too. When you focus attention on your alignment, you develop concentration, or dharana. As you become more seasoned, you become capable of concentrating more easily for longer periods of time, which is dhyana, or contemplation. With even more practice, you develop the ability to hold four or five alignment points in your mind with ease. This starts to happen naturally and without strain, without the feeling that you have to harden the edges of your mind or push other things away. When you get to the point where you can let go of the technique of concentrating and where the cells of your being are all in alignment with what is happening in the present moment, you enter samadhi.
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Morning Flow · Dynamic & Energizing
Morning Flow · Dynamic & Energizing Level: Beginner, Intermediate Perfect for your daily home practice, enjoy this nice stretchy dynamic morning flow, designed with a Duration: 90 mins balance of standing, sitting, balance, twists, Playlist: https://soundcloud.com/user-702445002/sets/pure-flow-yoga-magic-1 backbends and restorative postures to help you build strength, flexibility, openness and stillness in the Focus: Hips, heart, lower back, hamstrings body, heart and mind. Props: Block, Cushion, Strap Practice Tips Sacred Space. Set up a designated space in your home for practice. You can create a simple altar with beautiful objects, a candle, some incense and images of people who inspire you. Set up a timer too, this can help you keep a minimum practice time commitment. Meditate. Take a moment to sit before you practice and set an intention. Breathe. Make it a point to find your breath in each pose, to initiate each pose with the breath, and to keep using the breath as a tool to come back to the present moment as much as possible. Listen. Listen to your body’s communication. Where and How does each pose feel? Try staying at least 5 full breaths in each pose or until you feel the peak of the stretch. Repeat the sequences as many times as feels good, and if you feel to add any embellishments or additional poses feel welcome. Celebrate! You’ve shown up and made the efforts. Celebrate your wins. Whether you go through the whole sequence, or simply made it to the mat, you are winning! 1 2 3 4 5 6 Inhale/Exhale Easy Pose Revolved Easy Pose Revolved
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Jivamukti Yoga Spiritual Warrior Class | Total Time: 60 Minutes
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