Pose of the Month Surya Namaskar A&B
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Externally Rotated Standing Poses D2
Practice: Externally Rotated Standing Poses D2 Length of Lesson ● 90-120 min Materials ● Mats ● Props (blocks) ● Wall Learning Objectives ● To instruct and clarify the Universal Actions in externally rotated standing poses ● To clearly differentiate standing poses that are neutral in the hip versus poses that are externally rotated in the hip ● To teach the dual actions in an externally rotated pose ● Students will understand that the standing thigh is the thigh that is externally rotated in ardha chandrasana Assessment ● Through participation Practice Notes ● Peak: Ardha Chandrasana ● Emphasize the difference between poses that are working towards neutral the hip and poses that are working one of the legs in external rotation. ● Have students deeply work external rotation in each of these poses. ● Each externally rotated pose should reinforce the external action of the front hip. ● In each pose, teach the Universal Actions - particularly the Universal Paired Actions - in order to help students recognize them in a variety of positions. ● Reinforce the Diagonal Paired Actions in the externally rotated poses. Universal Simple Actions ● Root through the four corners of your feet ● Lengthen through the four sides of your waist ● Lengthen through the crown of your head ● Engage your core ● Spread your chest ● Soften your face © Rachel Scott 2018 1 ● Breath cueing Universal Paired Actions Feet ● Lift your inner arches up ● Hug your outer ankles in Pelvis ● Press the top of your thighs back (creates anterior pelvic tilt) ● Lengthen your sitting -
Wrist Injuries Proper Alignment of the Hands and Balanced Muscle Tone in the Forearms Can Protect Vulnerable Wrists
{ asana solutions } Healing (and Preventing)Wrist Injuries Proper alignment of the hands and balanced muscle tone in the forearms can protect vulnerable wrists. By doug keller Few things put the brakes on a yoga practice like a wrist injury. And though it may seem like the injury is the result of your practice, the cause actually lies in the imbalanced way we use our wrists in daily life. Once we become aware of these imbalances, asana practice can become a powerful tool for correcting them. The health of our wrists depends upon such as virabhadrasana II (warrior 2), the strength and tone of the muscles we aim to keep the arms lifted and on the tops and bottoms of our fore- extended, thus opening the chest. No arms, as well as upon how thought- weight is placed on the hands, but fully we bear weight on our hands and holding the arms up makes the tops of wrists. Although damaging muscular the forearms and the shoulders, and r tension comes from repetitive use, even the sides of the neck, work all the e l l e wrist injuries themselves are usually harder. This effort shows itself in the K g u o caused by the way we put weight upon fingers, which often bend upward in an D : s n our hands. attempt to stretch fully, hardening the o i t a r t The top of the forearm—from the forearms where they are already chron- s u l l I back of the hand through the upper ically tense. -
Tantra and Hatha Yoga
1 Tantra and Hatha Yoga. A little history and some introductory thoughts: These areas of practice in yoga are really all part of the same, with Tantra being the historical development in practice that later spawned hatha yoga. Practices originating in these traditions form much of what we practice in the modern day yoga. Many terms, ideas and theories that we use come from this body of knowledge though we may not always fully realise it or understand or appreciate their original context and intent. There are a huge number of practices described that may or may not seem relevant to our current practice and interests. These practices are ultimately designed for complete transformation and liberation, but along the way there are many practices designed to be of therapeutic value to humans on many levels and without which the potential for transformation cannot happen. Historically, Tantra started to emerge around the 6th to 8th Centuries A.D. partly as a response to unrealistic austerities in yoga practice that some practitioners were espousing in relation to lifestyle, food, sex and normal householder life in general. Tantra is essentially a re-embracing of all aspects of life as being part of a yogic path; the argument being that if indeed all of life manifests from an underlying source and is therefore all interconnected then all of life is inherently spiritual or worthy of our attention. And indeed, if we do not attend to all aspects of life in our practice this can lead to problems and imbalances. This embracing of all of life includes looking at our shadows and dark sides and integrating or transforming them, ideas which also seem to be embraced in modern psychology. -
Ajna Vishuddhi Anahata Manipura Swadhisthana Moo I Ad Hara
Ajna Vishuddhi Anahata Manipura Swadhisthana Moo I adhara Chapter 7 : Chakras Chakras The invisible yet powerful core centers of consciousness, eager to receive prana in abundance The scriptures describing the chakras belong uniquely to Indian Tantra. Chakras are invisible core centers of the different planes of psychic consciousness and lie along the sushumna in the spinal column. The chakras whirl and radiate, when prana, the vibrating life force, freely flows through them, and takes on the form of a vortex of energy Before we can come to a better understanding of chakras, we need to look at the body from its subtle levels first. From time immemorial yogis and other great spiritual practitioners discovered through direct experience that the body consists of five different sheaths or divides, knows as koshas. These sheaths or divides, as previously mentioned, are seen as different dimensions of energy substances, from the subtle to the gross. Each kosha is permeated with prana. The gross visible sheat is the physical body. The four invisible sheaths, two astral and two causal in nature, are together often referred to as the subtle body. The five koshas coexist together. They protect each other against premature breakthroughs, meaning psychological or spiritual breakthroughs that are not yet desirable. In the physical body lies the visible nervous system. In the astral body, formed by the pranic and mental koshas lies the invisible system of energy channels and centers of consciousness known as nadis and chakras. This system cannot be seen through the naked eye. Chakra is often translated as wheel, which refers to a circular object or formation. -
Suryanamaskar for Human Wellness
International Journal of Physical Education, Sports and Health 2019; 6(4): 81-84 P-ISSN: 2394-1685 E-ISSN: 2394-1693 Impact Factor (ISRA): 5.38 Suryanamaskar for human wellness IJPESH 2019; 6(4): 81-84 © 2019 IJPESH www.kheljournal.com Mutturaj Hipparagi and Pramod Gangadhar Received: 01-05-2019 Accepted: 03-06-2019 Abstract Sun salutation (Surya Namaskar) is a comprehensive Yoga technique which incorporates physical Mutturaj Hipparagi Teaching Assistant activity, breath regulation, relaxation and awareness. Without the Sun, there will be no life on Earth. Dept. of Physical Education and Surya Namaskar or Sun Salutation is an exceptionally old method of paying admiration or Sports, K.U., Dharwad, communicating appreciation to the Sun that is the wellspring of all types of life on the planet. Apart from Karnataka, India improving physical stamina and endurance, Surya namaskar has been shown to influence an individual’s perception and performance. There are numerous health benefits of Surya Namaskar for different system Pramod Gangadhar of the body especially musculoskeletal, cardiovascular, gastrointestinal, nervous system, respiratory and Asst. Professor Shri KG Nadgir endocrinal. By practicing Surya Namaskar each and every cell of body gets revitalized and regenerated, College of Physical Education, therefore it is highly recommended by all yoga experts for healthy routine life. Apart from these benefits, Dharwad, Karnataka, India Surya Namaskar also helps to keep the mind stress free, calm and illuminated. Thus, a regular practice of Surya Namaskar is highly recommended to keep the body and mind healthy. Though the Surya Namaskar steps are very scientific and practical, still it needs modern scientific justification to spread it globally. -
Conceptual Study on Shadchakra Importance In
INTERNATIONAL AYURVEDIC MEDICAL JOURNAL Review Article ISSN: 2320 5091 Impact Factor: 5.344 CONCEPTUAL STUDY ON SHADCHAKRAS AND ITS APPLIED ASPECT & IMPORTANCE IN SHARIR VIGYAN Shweta Vishwakarma1, Ishwar Pratap Singh Raghuwanshi2 1,2M.D. Scholar, Department of Samhita-Siddhant; Pt. Khushilal Sharma Government (Autonomous) Ayurveda College and Institute, Bhopal (M.P.), India Email: [email protected] ABSTRACT Ayurveda is also a science of medicine, along with spiritual science. In it there is a description of many topics related to spirituality such as Mana, Atma, Parmatma, Adhyatmika Guna, Adhyatmika Dravya, etc. Besides this, Yoga Darshan has a great impact on Ayurveda. In Ayurveda, Yoga is a way to achieve the Moksha. According to Yoga Shastra, the Sukshma sharira is the part of our body and it is the moderator of the whole body. The person can't see or touch it, because it is the energy flow of our body. This is the reason it is called “Urja Nikaya”. There are such key points in the Sukshma sharira that is known as energy centre or Chakras. The Chakras have been known by Yogis, Rishis, and sages of various traditions of Yoga in India and all over world. They have been seen, not by physical dissection of the body, but by psychic introspection. Chakras are energy centers in the body that play an important role in our physical, mental, and spiritual wellbeing. Our body has seven major Chakras. The six main Chakras located along the spinal column are: Muladhara, Swadhisthana, Manipura, Anahata, Vishuddha and Ajna. Beyond the six are two other centers of awakening: Bindu and Sahastrara, whose perception is acquired only at significantly evolved states of consciousness. -
Virabhadrasana-1.Pdf
VīrabhadrāsanaBy Arti IH. Mehta Guruji tells us time and again that while performing any āsana, observe what you are doing, observe what is happening - unknowingly. He always tells us to reflect on our actions. Most often than not, we are satisfied with doing the pose but we have to learn to do the āsana - wherein there is complete engrossment - i.e. a meditative state. Guruji does not use the word “meditation” but he has made us go into that state in whatev- er āsana we are doing in his presence. However, we are unable to achieve the same during our own practices. Guruji’s knowledge about the human body and mind is unimaginable. Without looking at the student, he can rightly state what exactly we are do- ing or not doing in any āsana. In this article, we have compiled how the mind and attention wanders and the common errors that we tend to make while doing Vīrabhadrāsana I, and, how to adjust ourselves to attain perfection in this āsana. This article has to be read in conjunction withLight on Yoga and Yoga in Action. Guruji says, “Vīrabhadrāsana I is the first step for all backbends. I f you do not know how to do Vīrabhadrāsana I correctly then you will never learn backbends in totality – even if you are doing them. But if you capture the total movement of Vīrabhadrāsana I, observing part by part, then you can transmit those adjustments from Vīrabhadrāsana I to the backbends. Iyengar Yoga News, Issue number 34, Spring 2019 iyengaryoga.org.uk Going into Vīrabhadrāsana I root of the tongue is your enemy as it goes into the C Spread the feet apart and turn the right leg out- throat and closes the windpipe making breathing wards and the left leg in. -
Posture Flow from Artha Yoga Classes
Posture flow from Artha Yoga Classes Warm up with Sun Salutations Or Table warm up sequence. Vinyasa Flow 1st sequence Incorporate breathing during the poses and as you move. Inhale as you expand, exhale as you contract or fold. Work within your own limits for each pose. From five pointed star pose Virabhadrasana I-Warrior 1 pose, right foot forward Arch back with left hand on back of left leg; right arm is up and arching overhead. Bring both arms parallel to floor, moving into Vrabhardrasana II - Warrior 2 pose with right foot forward, you may need to move left leg back slightly and bring left foot to a 30-degree angle. Move into Parsvottanasana - Extended Sideways Angle pose Straighten forward leg, move into Trikonasana - Triangle pose. Move into Five Pointed Star pose and repeat entire sequence on the other side. Vinyasa Flow 2nd sequence From five pointed star pose Virabhadrasana I-Warrior 1 pose, right foot forward. Straighten leg, bring arms behind and move into Parsvottanasana - Pyramid pose Virabhadrasana I-Warrior 1 pose. Virabhadrasan III - Warrior 3 pose Arch back with left hand on back of left leg, right arm is up and arching over head. Bring both arms parallel to floor, moving into Virabhadrasana II-Warrior 2 pose with right foot forward, you may need to move left leg back slightly and bring left foot to a 30-degree angle. Move into Ardha Chandrasana - Balancing half moon pose. Move into Virabhadrasana II-Warrior 2 pose pose. Five pointed star and repeat on the other side. Rest on your mat with head to one side. -
Closed Captions (PDF)
Yoga Alliance - Deepen Your Understanding (USYOGA1609A) Closed Captioning/ Transcript Disclaimer Closed captioning and/or transcription is being provided solely for the convenience of our viewers. Yoga Alliance does not review for accuracy any information that appears in a closed caption or transcript. Yoga Alliance makes no representations or warranties, and expressly disclaims any responsibility or liability with respect to, any errors or omissions in, or the accuracy, reliability, timeliness or completeness of, any information that appears in a closed caption or transcript. SHARON CYRUS: " Membership friends and yoga community. Thank you for joining us again for the seven part series about understanding chakras. Today we will be focusing on the crown chakra. Please take time to fill out the survey on your screen. We would love to know where you are joining us from today. My name is Sharon Cyrus I am a member support representative for Yoga Alliance. I am going to introduce Caroline shola Arewa. She is a leading figure in the role of spirituality and wellness. She has been delivering her award-winning work internationally for over 30 years. She is the author of five books. Today she trains and mentors wellness professionals all over the world. Thank you so much for joining us Shola. SHOLA AREWA: I'm trying to make sure I do not get lots of... Let me get myself back. There we go. Welcome, welcome, welcome. I actually feel as if I have got to final session of one of my courses that are in person. We did reach the crown chakra. All the way to the crown chakra. -
Ashtanga Yoga Primary Series
Ashtanga Yoga Primary Series Sun Salutation A Samasthiti Urdhva Uttanasana Chaturanga Dandasana Urdhva Mukha Adho Mukha Uttanasana Urdhva Samasthiti Namashkar A B Savan asana Savan asana B A Namashkar asana asana Sun Salutation B Samasthiti Utkatasana Uttanasana Chaturanga Dandasana Urdhva Mukha Adho Mukha Virabhadrasana Chaturanga Dandasana A B Savan asana Savan asana A Urdhva Mukha Adho Mukha Uttanasana Uttanasana Utkatasana Samasthiti Savan asana Savan asana B A 1 Standing Sequence Padangusth Padahasth Uttihita Parivrtta Utthita Parivrtta asana asana Trikonasana Trikonasana Parsvakonasana Parsvakonasana Prasarita Padottanasana Parsvottanasana A B C D Utthita Hasta Pasangusthasana Ardha Baddha Utkatasana Virabhadrasana A B D Padmottan A B asana 2 Seated Sequence Dandasana Passchimottanasana Purvattanasana A B C Ardha Baddha Triang Mukha Ek Janu Sirsasana Padma Paschimottan Pada Paschimottan A B C asana asana Marichyasana Navasana Bhujapidasana A B C D 3 Kurmasana Supta Kurmasana Garbha Kukkutasana Pindasana Baddha Konasana Upavishta Konasana Supta Konasana A B C A B A B Supta Parsvasahita Ubhaya Urdhva Mukha Setu Bandhasana A B Padangusth Paschimattan asana asana 4 Finishing Sequence Urdhva Paschmattanasana Salamba Halasana Karnapidasana Dhanurasana Sarvangasana Urdhva Pindasana Mathsyasana Uttana Padasana Sirsasana Urdhva Padmasana Dansasana Baddha Yoga Mudra Padmasana Utpluthih Savasana Padmasana 5 Ashtanga Yoga Primary Series Samasthiti Urdhva Uttanasana Chaturanga Dandasana Urdhva Mukha Adho Mukha Uttanasana Urdhva Samasthiti Namash- -
A S H T a N G a Ashtanga Yoga As Taught by Shri K
A S H T A N G A ASHTANGA YOGA AS TAUGHT BY SHRI K. PATTABHI JOIS • WRITTEN BY LARRY SCHULTZ SHRI K PATTABHI JOIS “DO YOUR PRACTICE AND ALL IS COMING” (GURUJI) To my guru and my inspiration I dedicate this book. Larry Schultz San Francisco, California 2004 1 ASHTANGA ASHTANGA YOGA AS TAUGHT BY SHRI K. PATTABHI JOIS Copyright ©2006 By Larry Schultz All rights reserved. No part of this work may be reprinted without the written permission of the author. Published by Nauli Press San Francisco, CA Asana Illustrations by Monika Reimann 2 ACKNOWLEDGEMENT ❇ I would like to express my deepest gratitude to Bob Weir of the Grateful Dead. His faithful support and teachings helped make this manual possible. 3 4 FORWARD Twenty years ago Ashtanga yoga was very much a fringe activity. A problem that Larry and I have encountered over the years is how Our small, dedicated group of students in Encinitas, California to keep beginning students going with the practice when they are were mostly young, hippie types with little money and few material unable to attend class due to work, travel, family, etc. For the past possessions. We did have one precious thing – Ashtanga practice, 5,000 years Ashtanga yoga has existed as an oral tradition, so when which we all knew was very powerful and deeply transformative. beginning students asked for a practice guide we would hand them Practicing together created a unique and magical bond, a real sense a piece of paper with stick figures of the first series postures. Larry of family. -
Surya Namaskar: a Way to Relax the Mind
Sleep Medicine and Disorders: International Journal Research Article Open Access Surya namaskar: a way to relax the mind Abstract Volume 1 Issue 6 - 2017 Surya namaskar is a practice which has been handed down from the sages of Vedic Priyanka Malhotra times and is an integral part of yogic approach. Surya means ‘sun’ and namaskar Institute of Mental Health, University of Health Science, India means ‘salutation’. So, Surya namaskar means ‘salutation to sun. It can be easily integrated into our daily lives as it require only five to fifteen minutes of practice daily Correspondence: Priyanka Malhotra, MSc in Psychiatry to obtain beneficial results. It is a branch of yoga that concentrates on physical health Nursing, Institute of Mental Health, Pt. Bhagwat Dayal Sharma, and mental well-being. Through practicing various body postures (asana), breathing University of Health Science, Rohtak-124001, Haryana, India, techniques (pranayama), and meditation, it is believed that one can obtain a calm and Email [email protected] peaceful mind Received: December 11, 2017 | Published: December 29, Keywords: surya namaskar, asanas, peaceful mind, lustrous gem, manipura chakra 2017 Abbrevations: RAM, roy’s adaptation model; STAXI, state Anger Expression Inventory) was used.9,10 A conceptual framework trait anger expression inventory based on Roy’s Adaptation Model was formulated and applied on the present study. Introduction The Roy’s Adaptation Model (RAM) is an effective frame work In our body there is a Manipura Chakra, located in the area of the for addressing the adaptive needs of individual, family and groups. solar plexus, navel, and the digestive system, also called as “lustrous The core of Roy’s adaptation model is the belief that a person’s gem”.