200 Hour Teacher Training

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200 Hour Teacher Training Asana Asana Index Meditation Poses 351 Balasana 353 Sukhasana 354 Vajrasana 356 Virasana 358 Siddhasana 360 Padmasana 361 Surya Namaskar/Vinyasa 362 Surya Namaskar A 367 Cat/Cow 370 Ardha Uttanasana 372 Adho Mukha Svanasana 373 Plank 375 Chaturanga Dandasana 377 Neutral Standing Poses: Symmetrical 378 Tadasana 381 Urdhva Hastasana 383 Utkatasana 385 Uttanasana, Padangusthasana, Padahastasana 387 Prasarita Padottanasana 389 Externally Rotated Standing Poses 391 Virabhadrasana 2 394 Utthita Parsvakonasana 396 Utthita Trikonasana 398 Vrksasana 400 Ardha Chandrasana 402 Utthita Hasta Padangusthasana B 404 Svarga Dvijasana 406 Neutral Standing Poses: Asymmetrical 408 Parsva Chandrasana 411 Garudasana 413 Low Lunge and High Lunge 415 Virabhadrasana 1 417 Parsvottanasana 419 12.0 Asana | Index 343 Virabhadrasana 3 421 Utthita Hasta Padangusthasana A 423 Neutral Standing Twists 425 Parivrtta Utkatasana 428 Parivrtta Parsvakonasana/Twisted High Lunge 430 Parivrtta Trikonasana 432 Parivrtta Ardha Chandrasana 434 Active Hip Openers 436 Malasana 439 Ardha Hanumanasana/Hanumanasana 441 Anjaneyasana Variations 443 Eka Pada Kapotasana - Active 445 Saddle/Supta Virasana 447 Hand Balancings 449 Navasana 452 Vasisthasana and Variations 454 Bakasana 456 Parsva Bakasana/Eka Pada Koundinyasana A 458 Eka Hasta Bhujasana 460 Eka Pada Koundinyasana B 462 Tolasana/Lolasana 464 Bhujapidasana 466 Titthibhasana 468 Eka Pada Galavasana 469 Inversions 471 Adho Mukha Vrksasana 474 Pincha Mayurasana 476 Sirsasana 478 Salamba Sarvangasana 480 Halasana 482 Matsyasana 484 Backbends 486 Anuvittasana 490 Bhujangasana 492 Urdhva Mukha Svanasana 494 12.0 Asana | Index 344 Salabhasana 496 Sphinx 498 Anahatasana 500 Ustrasana 502 Dhanurasana 504 Natarajasana 506 Purvottanasana 508 Camatkarasana 510 Setu Bandhasana 512 Urdhva Dhanurasana 514 Seated Poses 516 Dandasana 519 Janu Sirsasana 521 Paschimottanasana 523 Marichyasana C 525 Ardha Matsyendrasana 527 Baddha Konasana 529 Upavistha Konasana 531 Eka Pada Kapotasana - Cooling 533 Gomukhasana 535 Agnistambhasana 537 Reclined Poses 539 Eka Pada Apanasana/Apanasana 542 Supta Hasta Padangusthasana A & B 544 Reclined Twists 546 Thread the Needle/Figure Four 548 Ananda Balasana 550 Supta Baddha Konasana 552 Savasana 553 12.0 Asana | Index 345.

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Power up Your
power up your CORE7 poses for strong toned abs sleek, centered, strong By Stacey Rosenberg AB TRAINING REINVENTED Forget crunches focus on the rec- A basic posture like Cat-Cow can help. Start tus abdominis, the surface abdominal muscles that run verti- with your hands on a mat under your shoulders and your cally along the abdomen and flex the front of the body. That knees slightly behind your hips. As you inhale, gently arch type of exercise can sculpt a washboard stomach, but doesn’t your back by lifting your tailbone and reaching your breast- strengthen the core muscles needed to build a better practice. bone forward and up. Then exhale, tuck your pelvis, and round Also, the “crunch” action of drawing the legs and head toward your back like a cat, letting your lower back flatten. Can you each other can stress the neck flexors (which your head uses to feel the transverse abdominis engage when you do this? It’s move around) and the hip flexors, which connect your upper an exaggerated version of drawing your belly back to access thigh and torso and help lift your legs. your deep core. A better bet: target the transverse abdominis and multifidus, deeper core muscles that support the body for long periods of From there, come back to Cow Pose, with time and keep it lifted against gravity. When they are strong, your pelvis tilting forward and your sitting bones spreading this creates stability for the shoulders and hips and helps main- apart. Feel how your bottom front ribs poke down and your tain the natural curves of your spine.
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Focus of the Month 5.13
Bobbi Misiti Yoga & Health Coaching 717.443.1119 beﬁtyoga.com [email protected] TOPIC OF THE MONTH May 2013 INSIDE OUT POSTURING 10 Systems of the Ashtanga yoga works more on the inside than the outside, this is one of the reasons it is a very misunderstood practice. Our minds get ahold of the physical side of the practice -- since this is the most tangible, we then turn the practice into grunt work or into musculo- skeletal exercise only. Although the muscles and bones are important to keep healthy, ashtanga yoga works much deeper on all the systems of the body. This is why we do some of the “funky” things we do, like stick our heel in our gut, catch our big toes, and jump back . When you take your practice inside and do your practice from the inside out -- working with your organs, your Ashtanga Yoga works on each system of the body: nervous system, your Skeletal and muscular system with Sun Salutes and all postures. endocrine system, and most Circulatory system with all postures, especially inversions. importantly your breathing Digestive system - Poses such as Navasana are done to improve digestion by system and patterns of your strengthening abdominals to help food move through the body. attention or consciousness, Urinary System - all poses where we roll on our back are done for the urinary you get the inner experience. system and the ureter channel -- the channel that goes from the kidneys to the bladder. This is much deeper and Nervous system - back bending and second series cleanses the nervous system satisfying, you are not limited Reproductive System - Mari B&D for women and Janu B for men to what your muscles and Lymphatic system - stimulated by paschimattanasana and bandhas to move lymph bones can or can’t do.
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Twists As Pose & Counter Pose
Twists as pose and counter pose Open and closed twists General guidelines After back arches do open to closed twists After lengthy forward bends do closed to open twists List of Twists Even Parivritta vajrasana (kneeling) Open Bharadvajrasana 1 and 2 (half virasana half baddha) Parivritta ardha padmasana (sitting half lotus) Parivritta padmasana (sitting full lotus) Parivritta janu sirsasana (janu sitting twist) Marischyasana 1 and 2 Parivritta upavistha konasana prepreparation (wide leg sitting twist) Trikonasana (also from prasarita padottanasana and from table position twist each way) Parsva konasana Ardha chandrasana Parsva Salamba sirsasana (long legged twist in head balance) Parsva dwi pada sirsasana (legs bent at knees twist in head balance) Parsva urdhva padmasana sirsasana (lotus in head balance) Parsva sarvangasana (over one hand in shoulder balance) Parsva urdhva padmasana in sarvangasana (lotus over one hand in shoulder balance) Jatara parivartanasana 1 and 2 (supine twist legs bent or straight, also one leg bent one straight) Jatara parivartanasana legs in garudasana (supine twisting in eagle legs) Thread the needle twist from kneeling forward Dandasana (sitting tall and then twisting) Closed Pasasana (straight squat twist) Marischyasana 3 and 4 Ardha matsyendrasana 1, 2 and 3 Paripurna matsyendrasana Full padmasana supine twist (full lotus supine twist) Parivritta janu sirsasana (more extreme sitting janu twist, low) Parivritta paschimottanasana (extreme low twist in paschi sitting) Parivritta upavistha konsasana (full extreme
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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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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
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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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Corrie Ananda Yoga Ashtanga Yoga Primary Series
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Eye of the Tige?Rogram 2002
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Ashtanga Yoga Primary Series
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List of Hatha Yoga Postures, English and Sanskrit
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Die Namen Der Asanas – Sanskrit Und Die Übersetzung Quelle
Die Namen der Asanas – Sanskrit und die Übersetzung Quelle: http://www.yogawiki.de/index.php/Asanas Ardha Chandrasana (Halbmond) Sanskrit Name: Ardha Chandrasana (Ardha = halb, Candra = glitzern, scheinen, die Brillianz, die Linie des Lichtes) Name: Halbmond Adho Mukha Svanasana (Herab. Hund) Sanskrit Name: Adho Mukha Svanasana (Adho = nach unten, Mukha = Gesicht, Svana = Hund) Adho Mukha Vriksasana (Handstand) Sanskrit Name: Adho Mukha Vriksasana (Adho = nach unten, Mukha = Gesicht, Vrksa = Baum) Übersetzung / Name: Nach unten stehender Baum / Handstand Ardha Matsyendrasana (Halber Drehsitz) Sanskrit Name: Ardha Matsyendrasana (Ardha = halb, Matsya = Fisch, indra = Herrscher) Name: Halber Drehsitz Ardha Navasana (Halbes Boot) Sanskrit Name: Ardha Navasana (Ardha = halb, Nava = Boot) Name: Das halbe Boot Baddha Konasana (Schmetterling) Sanskrit Name: Baddha Konasana (Baddha = gebunden, geschlossen, kona = Winkel) Name: Geschlossener Winkelsitz, Schmetterling, Schuster Bakasana (Krähe) Sanskrit Name: Bakasana (Baka = Kranich, Reiher, Candra = glitzern, scheinen, die Brillianz, die Linie des Lichtes) Name: Krähe, Kranich Balasana (Kind) Sanskrit Name: Balasana (Bala = jung, kindlich, nicht ausgewachsen) Name: Kind, Kindshaltung, zusammengerolltes Blatt Bhujangasana (Kobra) Sanskrit Name: Bhujangasana (Bhujanga = Schlange, bhuja = Arm, Schulter, anga = Glied) Name: Kobra Chakravakasana (Katze Kuh) Sanskrit Name: Chakravasana Name: Katze Kuh Chaturanga Dandasana (Brett) Sanskrit Name: Chaturanga (Chatur = vier, anga = Glied, "danda =" Stab)
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