DOCSLIB.ORG

Shoulders and Inversions

Total Page：16

File Type：pdf, Size：1020Kb

Download full-text PDF Read full-text
Shoulders and Inversions Shoulders and Inversions Svastikasana Sit in Svastikasana with the fingertips near the hips. Press slightly downwards to lift the side of the chest but keep the shoulders down. Bring the hands in Anjali Mudra and close the eyes for a few moments. Sing the OM if you wish. Parvatasana in Svstikasana, Parsva Svastikasana Adho Mukha Svastikasana Change the crossing of the legs and repeat Lorena Simonetto – Iyengar® Yoga Teacher Adho Mukha Virasana 2-3 Min Start with the hands on the floor, after a while lift them higher. Keep the elbows straight, lift the lower arms and turn the outer shoulders toward the floor. Adho Mukha Svanasana 2 Min Continue with the actions in the arms and straigthen the legs. Press down the mound of the big toes and lift the inner ankles. Lift the knee caps into the thighs Lorena Simonetto – Iyengar® Yoga Teacher In Tadasana: 30 sec per pose and side Urdhva Hastasana Baddhanguliyasana Gomukasana Paschima Namaskarasana oder Paschima Baddha Hastasana Lorena Simonetto – Iyengar® Yoga Teacher Shoulder work with the wall 30 sec per pose Turn the inner elbow up and press the shoulder blade into the rib cage. Extend the arm toward the wall and press the “heel” of the hand into the wall. Make sure to keep the lumbar spine neutral (don’t press it forward) Make sure to maintain the shoulders at the same height. Keep the pelvis facing forward and turn the chest away from the wall Lorena Simonetto – Iyengar® Yoga Teacher Pariankasana with 2 blocks 2-3 Min Have a block crosswise in line with the Solar Plexus and a block to support the head. Hold the elbows and bring the arms above the head. 1) If you cannot sit in Virasana, sit in Svastikasana. The blocks can also be set lower (s. photo 2) 2) 1 min per pose Hold a block between the wrists. Keep the spine long and rotate the outer shoulders toward the floor (make sure that the abdomen is not sinking). The second time move the block toward the shoulder blades. Lorena Simonetto – Iyengar® Yoga Teacher Preparation Pincha Mayurasana Repeat the 3 positions of the hands: preparation twice per each hand position. Straighten the legs and keep the shoulders away from the block. At all times, keep the eyes parallel to the floor Walk in but keep the shoulders back. Repeat and bring the pelvis perpendicular to the shoulders. Lorena Simonetto – Iyengar® Yoga Teacher Ardha Pincha Mayurasana Measure one leg distance from the wall and place there the elbows. Straighten the legs and move the shoulders to the wall. Walk up the wall with the feet until the legs are parallel to the floor. Stay for 5-6 breaths and repeat 2-3 times (to capacity) Bharadvajasana Repeat twice, stay 30 sec per side Lorena Simonetto – Iyengar® Yoga Teacher Dwi Pada Viparita Dandasana 3-5 Min Today I want to propose a new home version of the pose... extremely comfy! :-) Stretch and strengthening of the shoulders: Make sure tha the lower arms are (and stay) parallel (the elbows tend to move out) Start with a relatively short distance between feet and elbows. With the inhalation touch the block with the tip of the nose, with the exhalation bring the crown of the head to the floor away from the block. Repeat 7-8 times Repeat the same exercise with a longer distance between feet and elbows. Lorena Simonetto – Iyengar® Yoga Teacher Sirsasana preparation Make sure that the arms are correctly placed: elbows not wider than the shoulders, fingers interlocked but not hard, wrists apart. Press the inner edge of the outer wrists firmly on the floor Stretch the legs, walk closer keeping the face parallel to the floor and lifting the shoulders up Continue to ground the inner edge of the outer wrists firmly on the floor Place the crown of your head between the hands, walk closer to move the pelvis above the shoulders. Move the thoracic spine into the body. Stay for a few breaths and repeat 2-3 times Lorena Simonetto – Iyengar® Yoga Teacher Urdhva Prasarita Ekapada Sirsasana --> Sirsasana Practice as in photo 1) first with the right leg up, then with the left. Enter the full pose with 1) your leg straight. Stay 3-5 min if you can, but release the pose if you cannot lift your shoulders. Sirsasana and its preparation can be done at the wall If you cannot practice Sirsasana, practice only the preparation (till Photo 1) Bharadvajasana (s. above) Lorena Simonetto – Iyengar® Yoga Teacher Preparing the shoulders for Sarvangasana Interlock the fingers behind the pelvis, straighten the elbows and move the hands away from the back. Maintain the lumbar spine backwards, lift the chestbone to the chin and let the head hang toward the chest. Halasana 2-3 Min If the toes do not reach the floor, use a chair of a stool Lorena Simonetto – Iyengar® Yoga Teacher Salamba Sarvangasana 5-10 Min The alternative pose is Setu Bandha Sarvangasana Lorena Simonetto – Iyengar® Yoga Teacher Viparita Karani 5 Min Here are two possible versions of the pose, depending on the available props. Make sure that the abdomen is flat so that the abdominal organs are free to fall toward the back and don’t compress the diaphragm. Have the top of the shoulders on the floor Adho Mukha Svastikasana 2-3 Min per side Relax the arms and the shoulders. Breath into the kidney and shoulder blades. Spread the back in all directions. Lorena Simonetto – Iyengar® Yoga Teacher Savasana As long as you wish Namastè Lorena Simonetto – Iyengar® Yoga Teacher .
Load more

Recommended publications
  • 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.
    [Show full text]
  • 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.
    [Show full text]
  • What I Do As a Yoga Therapist & Other Highlights from the 3Rd Annual Symposium on Yoga Therapy and Research • Meeting of Schools • Response to Keynote Address
    THE INTERNAT I O N A L A S S O C I ATION OF Y O G A T H E R A P I S T S YYoo gg aa T h e r a p y Too dd aa yy June 2009 Volume 5, Issue 2 What I Do as a Yoga Therapist & Other Highlights from the 3rd Annual Symposium on Yoga Therapy and Research • Meeting of Schools • Response to Keynote Address I am an Israeli Yogini Yoga Meets Mainstream Creating a Boutique Mental Health Yoga Studio 1 Yo g aT h e r a p yToday M a rch 2009 Ta b l e O fC o n t e n t s June 2009 Feature Section 15 SYTAR: Pre to Post 15 IAYT's Third Annual Symposium on Yoga Therapy and Research brought to life current research, practices and views on Yoga therapy. In this section you will find articles on a landmark meeting of schools; a sampling of what the Common Interest Community presentations were like; an overview of the general session presentation “As a Yoga Therapist, This Is What I Do;” and a response by Marshall Hagins, PT, PhD to Dr. Timothy McCall’s keynote address. onPractice 5 I am an Israeli Yogini by Michal Yarkoni 5 7 Purnam: The Heart of Yoga Therapy by Stephanie Sisson, LICSW, ERYT onSeasonalPractices 9 Therapeutic Applications of Yoga Practices for Summer and Fall by Patricia Hansen, MA, ERYT OnEducation 11 Journey Into YogaRx and Healing 25 by Lea Kraemer, ERYT OnIntegrativeMedicine 25 Yoga Meets the Mental Health Mainstream by Julie Deife onMedia 27 How to Use Herbs, Nutrients & Yoga in Mental Health Care by Julie Deife onResearch 29 Summaries of Pilot Studies on Chronic Obstructive Pulmonary Disease 31 by Kelly McGonigal, PhD onBusiness 31 Creating a Boutique Yoga Studio by Kate Hillman onMembers 33 Charter Members IAYT Member School Program; Overview of Standards Development for Yoga Therapy Training Programs; and more Cover Photo: Eric Small, Iyengar teacher, Los Angeles.
    [Show full text]
  • 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.
    [Show full text]
  • 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.
    [Show full text]
  • Ground Reaction Forces Generated by Twenty-Eight Hatha Yoga Postures
    Original Research Ground Reaction Forces Generated by Twenty-eight Hatha Yoga Postures SYLVIA J. WILCOX†, RON HAGER‡, BARBARA LOCKHART‡, and MATTHEW K. SEELEY‡ Exercise Sciences, College of Life Sciences, Brigham Young University, Provo, UT, USA ‡Denotes professional author, †Denotes graduate student author ABSTRACT Int J Exerc Sci 5(2) : 114-126, 2012. Adherents claim many benefits from the practice of yoga, including promotion of bone health and prevention of osteoporosis. However, no known studies have investigated whether yoga enhances bone mineral density. Furthermore, none have estimated reaction forces applied by yoga practitioners. The purpose of this study was to collect ground reaction force (GRF) data on a variety of hatha yoga postures that would commonly be practiced in fitness centers or private studios. Twelve female and eight male volunteers performed a sequence of 28 hatha yoga postures while GRF data were collected with an AMTI strain-gauge force platform. The sequence was repeated six times by each study subject. Four dependent variables were studied: peak vertical GRF, mean vertical GRF, peak resultant GRF, and mean resultant GRF. Univariate analysis was used to identify mean values and standard deviations for the dependent variables. Peak vertical and resultant values of each posture were similar for all subjects, and standard deviations were small. Similarly, mean vertical and resultant values were similar for all subjects. This 28 posture yoga sequence produced low impact GRF applied to upper and lower extremities. Further research is warranted to determine whether these forces are sufficient to promote osteogenesis or maintain current bone health in yoga practitioners. KEY WORDS: Mind-body, weight-bearing, strength, flexibility INTRODUCTION bearing balance and strength postures, or a combination of all three.
    [Show full text]
  • 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.
    [Show full text]
  • 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.
    [Show full text]
  • Backbends and Twists
    Week 21 Backbends and Twists Svastikasana Sit in Svastikasana and with the help of the fingertips on the floor extend the side of the chest but keep the shoulders relaxed. Place then the hands in Anjali Mudra and concentrate on the breath. You can chant the OM if you wish Parvatasana Parsva Svastikasana Stay 30 sec. per side and pose Change the crossing of the legs and repeat Parivrtta Svastikasana Lorena Simonetto – Iyengar® Yoga Teacher Supta Urdhva Hastasana 2-4 Min Have a strap on the elbows and a block between the wrists. Place a rolled blanket under the shulder blades, lift the pelvis and pull the muscles and skin of that area away from the neck. Keep the pelvis lifted and move the arms above the head. If possible, without disturbing the shoulder, bring the sacrum to the floor. Move the biceps toward the shoulders and relax the neck Adho Mukha Virasana 2-3 Min Have now the belt around the wrists and the blocks near the elbows. Press on the belt and pull the biceps toward the shoulders, the outer shoulders toward the floor Lorena Simonetto – Iyengar® Yoga Teacher Adho Mukha Svanasana 1-2 Min Plank From AMS, lower the pelvis and bring you body in a straight line. Bring the shoulders away from the ears and draw the pubic bone toward the chest bone. Stay 30 sec (ore more if you can) and repeat 3 times This second variation is easier on the core and on the wrists Lorena Simonetto – Iyengar® Yoga Teacher Parsvottanasana with the wall 1 Min per side Keep the arms up the wall as in Adho Mukha Svanasana.
    [Show full text]
  • 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.
    [Show full text]
  • Biomechanics of Yoga
    Biomechanics of Yoga Presented by: Chair Person: Mr. Suman Bista Dr. Hemant Bhargav JRF, DST Project Assistant Professor, Department of Integrative Medicine Department of Integrative Medicine NIMHANS, Bangalore, India NIMHANS, Bangalore, India Introduction • Biomechanics involves: • study of the structure, function, and motion of the mechanical aspects of biological systems. • study of the effects of internal and external forces on the human body is called biomechanics. • Mechanical principles applied to the study of biological functions is called biomechanics. • Bones, Joints, Muscles, Ligaments, Tendons, Nerves etc. play equally important role in biomechanics of human body. • The application of mechanical laws to human body while practicing yoga posture is called biomechanics of Yoga. Different types of joint Joint Movements Muscle • There are about 640 muscles in human body. • There are three types of muscle tissue: cardiac, smooth, and skeletal. • Skeletal muscles are attached to bones, allowing body to move. • Joints move because skeletal muscles contract and move them. • Skeletal muscle is responsible for the movement of joints in asana. Group Action of Muscles Agonists: Group of muscles which contract to provide the force required to produce the movement. Antagonists: These muscles oppose the action of agonists and relax progressively for permitting the movement. Synergists: These groups of muscles work with agonists to provide a suitable activity and facilitates the movements Fixators: These muscles stabilize the bones of origin
    [Show full text]
  • Ashtanga Yoga Series
    Bobbi Misiti 834 Market Street Lemoyne, PA 17043 717.443.1119 befityoga.com 1. Ashtanga Yoga Primary Series Surya Namaskar A 5x Surya Namaskar B 3x Standing Poses Padangusthasana / Padahastasana Utthita Trikonasana / Parivritta Trikonasana Utthita Parsvakonasana/Parivritta Parsvakonasan Prasarita Padottanasana A,B,C,D Parsvottanasana Utthita Hasta Padangusthasana Ardha Baddha Padmottanasana (Surya Namaskar into) Utkatasana (Surya Namaskar into) Virabhadrasana I and II Bobbi Misiti 834 Market Street Lemoyne, PA 17043 717.443.1119 befityoga.com 2. Seated poses - Yoga Chikitsa (yoga therapy) Paschimattanasana Purvattanasana Ardha Baddha Padma Paschimattanasana Triang Mukha Eka Pada Paschimattanasana Janu Sirsasana A,B,C Marichyasana A,B,C,D Navasana Bhujapidasana Kurmasana / Supta Kurmasana Garbha Pindasana / Kukkutasana Baddha Konasana Upavistha Konasana A,B Supta Konasana Supta Padangusthasana Ubhaya Padangusthasana Urdhva Mukha Paschimattanasana Setu Bandhasana Bobbi Misiti 834 Market Street Lemoyne, PA 17043 717.443.1119 befityoga.com 3. Urdhva Dhanurasana 3x Paschimattanasana 10 breaths Closing Sarvangasana Halasana Karnapidasana Urdhva Padmasana Pindasana Mathsyasana Uttana Padasana Sirsasana Baddha Padmasana Padmasana Utputhih Take Rest! Bobbi Misiti 834 Market Street Lemoyne, PA 17043 717.443.1119 befityoga.com 1. Intermediate Series - Nadi Shodhana (nerve cleansing) Surya Namaskar A 5x Surya Namaskar B 3x Standing Poses Padangusthasana / Padahastasana Utthita Trikonasana / Parivritta Trikonasana Utthita Parsvakonasana/Parivritta Parsvakonasan
    [Show full text]