Yoga Federation of India ( Regd
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Yoga Federation of India (Regd
YOGA FEDERATION OF INDIA (REGD. UNDER THE SOCIETIES REGISTRATION ACT. XXI OF 1860 REGD. NO.1195 DATED 14.02.90) RECOGNIZED BY INDIAN OLYMPIC ASSOCIATION - OCTOBER, 1998 TO FEBRUARY, 2011 Affiliated to Asian Yoga Federation, International Yoga Sports Federation & International Yoga Federation REGD. OFFICE: FLAT NO.501, GHS-93, SECTOR-20, PANCHKULA- 134116 (HARYANA), INDIA e-mail:[email protected], Mobile No.+91-94174-14741, Website:- www.yogafederationofindia.com SYLLABUS AND GUIDELINES FOR NATIONAL/ZONAL/STATE/DISTRICT YOGASANA COMPETITION SENIOR GROUP-A (18-21 YEARS MEN AND WOMEN) 1. TRIVIKRAMASANA 2. PURNA CHAKRASANA 3. UTHITA PASCHIMOTTASANA 4. KOUNDINYASANA 5. PARIVARTITA PARSVAKONASANA 1. TRIVIKRAMASANA 6. OMKARASANA 1. Leg on the ground to be straight. 7. PURNA MATSYENDRASANA 2. Gripping of toe of other leg with palm. 8. KARAN PITTHASANA 3. The stretched leg should be straight. 4. Both elbows in alignment, gaze in 9. PURNA DHANURASANA front. 10. SIRSHASANA 2. PURNA CHAKRASANA 3. UTTHITA PASCHIMOTTANASANA 4. KOUNDINYASANA 1. Balance on Buttocks. 1. Gap in two legs approx ½ feet. 1. Both legs in straight line. 2. Both Legs straight with toes pointing 2. Both palms on the ground with 2. Gripping of ankles with hands. upward. fingers & thumb together. 3. Toes parallel to each other. 3. Palms holding the heels with heels and 3. Both forearms parallel to each other, toes together. perpendicular to the ground. 4. Head placed in between arms with 4. Back maximum stretched with abdomen, 4. Back maximum stretched, parallel to chest and forehead touching the legs. ear touching the arms (biceps). the ground, Gaze forward. 4. -
Personality Development Through Yoga 121
Personality Development Through 9 Yoga 9.1 INTRODUCTION Development of personality is an important issue. Personality starts developing since birth, but it assumes great importance during adolescence, when reorganisation of personality takes place. Personality is a very common term which is used in our day-to-day life. It tells us what type of person one is. We know that each person generally behaves consistently in most of the situations. The examples of this consistency can be seen in a person who remains friendly or a person who is generally kind or helpful in most situations. Such a consistent pattern of behaviour is termed as personality. It can be called as the sum total of behaviour that includes attitudes, emotions, thoughts, habits and traits. This pattern of behaviour is characteristic to an individual. There are various dimensions of personality. These dimensions are related to physical, emotional, intellectual, social and spiritual aspects of our behaviour. For a holistic personality development, yoga plays an important role. 9.2 YOGA AND PERSONALITY DEVELOPMENT Yogic practices are found effective for development of all dimensions of personality. Let us talk about the yogic practices that influences development of different dimensions of personality. Yoga and Physical Dimension of Personality: Physical dimension is related to our body. It means that all organs and systems of our body should be properly developed and function. It implies a healthy body without any disease. Yogic practices like asana, pranayama, and bandha play a beneficial role in physical development of children. There is a series of asanas and pranayamas which help to improve the functioning of the body. -
Yoga and the Five Prana Vayus CONTENTS
Breath of Life Yoga and the Five Prana Vayus CONTENTS Prana Vayu: 4 The Breath of Vitality Apana Vayu: 9 The Anchoring Breath Samana Vayu: 14 The Breath of Balance Udana Vayu: 19 The Breath of Ascent Vyana Vayu: 24 The Breath of Integration By Sandra Anderson Yoga International senior editor Sandra Anderson is co-author of Yoga: Mastering the Basics and has taught yoga and meditation for over 25 years. Photography: Kathryn LeSoine, Model: Sandra Anderson; Wardrobe: Top by Zobha; Pant by Prana © 2011 Himalayan International Institute of Yoga Science and Philosophy of the U.S.A. All rights reserved. Reproduction or use of editorial or pictorial content in any manner without written permission is prohibited. Introduction t its heart, hatha yoga is more than just flexibility or strength in postures; it is the management of prana, the vital life force that animates all levels of being. Prana enables the body to move and the mind to think. It is the intelligence that coordinates our senses, and the perceptible manifestation of our higher selves. By becoming more attentive to prana—and enhancing and directing its flow through the Apractices of hatha yoga—we can invigorate the body and mind, develop an expanded inner awareness, and open the door to higher states of consciousness. The yoga tradition describes five movements or functions of prana known as the vayus (literally “winds”)—prana vayu (not to be confused with the undivided master prana), apana vayu, samana vayu, udana vayu, and vyana vayu. These five vayus govern different areas of the body and different physical and subtle activities. -
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 -
2. Skandha Chakra (Shoulder Socket Rotation)
Lesson 4 Dos and Dont’s:Revision Asanas In this lesson you will learn: To avoid strain on your fingers while using the keyboard. Exercises for strengthening wrists, neck and spine. Aim Eye exercises. Moz: It is good to see that both of you keep fit by practicing the exercises that you learnt. Moz: Is there anything else we should follow besides regular exercise? Jyoti: Eat healthy food. Tejas: Sleep early and wake up early. Moz: Good. Eat a balanced diet and get adequate rest. A healthy lifestyle can help you perform and enjoy your CONCEPTS everyday activities, including the time spent at your computer. Moz: While working with computers what can we do to keep fit and healthy? Tejas: Do some stretching exercises. Do not work for more than half an hour at a time. Jyoti: If we are not using the mouse or keyboard then keep the hands relaxed. Moz: Correct. 56 While working on the computer, relax your hands and shoulders. break Take regular breaks every 5-10 minutes. Do some 2 stretching exercises regularly. 1 Put up a poster in the computer-area to remind everyone to do stretches. If you are not typing or using the mouse, relax your hands in your lap. Tejas and Jyoti first do the yoga exercises Kehuni naman, Mushtika bandhana and greeva sanchalana before proceeding to show some asanas to Moz. Moz: Can you make geometrical shapes while doing exercise? Tejas: Yes. I know one. 1. Samakonasana 1 2 Stand with the feet together Raise the arms straight up above and the arms by the sides. -
RIMYI Certification Course Guidlines Booklet
CERTIFICACERTIFICATIONTION AND ASASSESSMENTSESSMENT GUIDELINES AprilJuly 20202020 It is relatively easy to be a teacher of an academic subject, but to be a teacher in art is very difficult, and to be a yoga teacher is the hardest of all, because yoga teachers have to be their own critics and correct their own practice. — B.K.S. Iyengar Contents Introduction 04 Section A Certification Structure 06 Section B Becoming a Teacher 09 Section C Criteria for Assessors 11 Section D Assessment Process 12 Section E Feedback 28 Section F Syllabus 29 Notes 44 FAQs 50 Appendix 61 Introduction Don’t be exclusive, be inclusive… not only in asana but every walk of life. – B.K.S. Iyengar Guruji was a believer in tradition but at the same time, he was a great revolutionary. He discovered new paths for imparting objective knowledge of a philosophical subject like yoga. Paramparã was important to him but he recognised that as the community grew larger, a different framework for teaching and assessment would be needed. Over the past few years, Geetaji and Prashantji repeatedly pointed out that assessments are losing their basic purpose and teacher training is becoming a business. Their observation and criticism have immense value in Iyengar Yoga. Their concerns have motivated us to dig deeper into the process of yoga teaching worldwide. On behalf of RIMYI, we elicited feedback on the current methodology of teaching and assessment. The response was overwhelming. Letters, mails, What’s apps, messages….every corner of the world had something to contribute. We, at the institute, have taken cognisance of every conceptual contribution offered. -
Exercise Yogasan
EXERCISE YOGASAN YOGA The word meaning of “Yoga” is an intimate union of human soul with God. Yoga is an art and takes into purview the mind, the body and the soul of the man in its aim of reaching Divinity. The body must be purified and strengthened through Ashtanga Yogas-Yama, Niyama, Asanas and Pranayama. The mind must be cleansed from all gross through Prathyaharam, Dharana, Dhyanam and Samadhi. Thus, the soul should turn inwards if a man should become a yogic adept. Knowledge purifies the mind and surrender takes the soul towards God. TYPE OF ASANAS The asanas are poses mainly for health and strength. There are innumerable asanas, but not all of them are really necessary, I shall deal with only such asanas as are useful in curing ailments and maintaining good health. ARDHA CHAKRSANA (HALF WHEEL POSTURE) This posture resembles half wheel in final position, so it’s called Ardha Chakrasana or half wheel posture. TADASANA (PALM TREE POSE) In Sanskrit ‘Tada’ means palm tree. In the final position of this posture, the body is steady like a Palm tree, so this posture called as ‘Tadasana’. BHUJANGAASANA The final position of this posture emulates the action of cobra raising itself just prior to striking at its prey, so it’s called cobra posture or Bhujangasan. PADMASANA ‘Padma’ means lotus, the final position of this posture looks like lotus, so it is called Padmasana. It is an ancient asana in yoga and is widely used for meditation. DHANURASANA (BOW POSTURE) Dhanur means ‘bow’, in the final position of this posture the body resembles a bow, so this posture called Dhanurasana or Bow posture. -
Intermediate Series (Nadi Shodana)
-1- -2- Ashtanga Yoga - © AshtangaYoga.info Ashtanga Yoga - © AshtangaYoga.info (EX) turn front (IN) grab left foot, head up (EX) Chaturanga Dandasana Intermediate Series 9 IN up 15 EX chin to shinbone 7 IN Urdhva Mukha Svanasana 10 EX Chaturanga Dandasana 5Br KROUNCHASANA 8 EX Adho Mukha Svanasana (Nadi Shodana) 11 IN Urdhva Mukha Svanasana 16 IN head up 9 IN jump, head up 12 EX Adho Mukha Svanasana (EX) hands to the floor 10 EX Uttanasana 13 IN jump, head up 17 IN up - IN come up For proper use: 14 EX Uttanasana 18 EX Chaturanga Dandasana (EX) Samasthitih • Vinyasas are numbered through from - IN come up 19 IN Urdhva Mukha Svanasana Samasthitih to Samasthitih, but only bold lines are practised. (EX) Samasthitih 20 EX Adho Mukha Svanasana BHEKASANA • The breathing to the Vinyasa is showed as 21 IN jump, head up VINYASA: 9 IN / EX. Every Vinyasa has one breath to lead and additional breaths printed in KROUNCHASANA 22 EX Uttanasana ASANA: 5 brackets. VINYASA: 22 - IN come up DRISTI: NASAGRAI • Above the Vinyasa count for a position the name of the Asana is given, with the ASANA: 8,15 (EX) Samasthitih 1 IN hands up number of Vinyasas from Samasthitih to DRISTI: PADHAYORAGRAI 2 EX Uttanasana Samasthitih, the number which represents the Asana, and the Dristi (= point of gaze). 1 IN hands up SALABHASANA 3 INININ head up 2 EX Uttanasana VINYASA: 9 4 EX Chaturanga Dandasana Further explanations: 3 IN head up ASANA: 5,6 5 IN lift feet AshtangaYoga.info 4 EX Chaturanga Dandasana DRISTI: NASAGRAI (EX) toes to the ground PASASANA 5 IN Urdhva Mukha -
Sunday, September 6Th, 2020 - Level 1 Yoga
WITOLD FITZ-SIMON [email protected] THE CRAFT OF LIVING witoldfitzimon.com Sunday, September 6Th, 2020 - Level 1 Yoga Leg, Hips, and SHoulders Constructive Rest with toes up Uttanasana (Intense Stretch Pose) with knees bent Back Bend over low block Active Child’s Pose with hands on blocks Adho Mukha Shvanasana (Downward Facing Dog Pose) with heels on blanket and block between thighs Child's Pose Uttanasana (Intense Stretch Pose) sequence: 1. Heels up Uttanasana with heels on padding, then lifted 2. Toes up Uttanasana with toes up, knees bent then straight 3. Uttanasana with feet flat on floor Forward Pelvic Shift with blocks between knees and feet Supta Baddha Konasana (Reclined Bound Angle Pose) lift with feet on blocks Adho Mukha Shvanasana (Downward Facing Dog Pose) with heels on blanket and block between thighs Lunge with back leg straight and hands on blocks Utthita Parshvakonasana (Extended Side Angle Pose) Utthita Trikonasana (Extended Triangle Pose) Lunge with front foot on block Parighasana (Gate Pose) Prasarita Padottanasana 1 (Wide Spread Feet Pose) into Virabhdrasana 1 (Warrior Pose 1) Ardha Chandrasana (Half Moon Pose) Adho Mukha Shvanasana (Downward Facing Dog Pose) Supta Baddha Konasana (Reclined Bound Angle Pose) with gentle back bend Arm Variations: 1. Garudasana (Eagle Pose) 2. Gomukhasana (Cow Face Pose) Setu Bandha (Bridge Pose) with feet on blocks Supta Kurmasana (Sleeping Turtle Pose) Upavishtha Konasana (Seated Angle Pose) Adho Mukha Sukhasana (Downward Facing Comfortable Pose) Shavasana (Corpse Pose) © 2020 Witold Fitz-Simon . -
Inverted Bow (Or Wheel) Poses, and Variations Anuvittasana
URDHVA DHANURASANA Anuvittasana Chakrasana Eka Pada Urdhva Dhanurasana Parivrtta Urdhva Dhanurasana Inverted Bow (or Wheel) Poses, and Salamba Urdhva Dhanurasana Trianga Mukhottanasana Urdhva Dhanurasana Variations You tell me! Viparita padangushtha Click here for Dandasana. shirasparshasana Click here for Dhanurasana. The Sanskrit word "dhanur" means bow-shaped, curved or bent. The bow referred is a bow as in "bow and arrow." This asana is so named because the body mimics the shape of a bow with its string stretched back ready to shoot an arrow. Top (and this page's index) Anuvittasana The Asana Index Home Join the Yoga on the Mid- Standing Backbend Atlantic List Anuvittasana Demonstrated by David Figueroa Yogi Unknown ©OM yoga center Photograph by Adam Dawe Cindy Lee, Director (eMail me if you know the Yogi's 135 West 14th street, 2nd Floor name!) New York, NY 10011 Tel: 212-229-0267 Eka Pada Urdhva Top (and this page's Dhanurasana index) The Asana Index Home Join the Yoga on the Mid- One-Legged Inverted Bow (or Atlantic List Wheel) Pose Eka Pada Urdhva Dhanurasana Step One Demonstrated by Susan "Lippy" Orem ©OM yoga center Cindy Lee, Director 135 West 14th street, 2nd Floor New York, NY 10011 Tel: 212-229-0267 Eka Pada Urdhva Dhanurasana Full Version Demonstrated by Simon Borg-Olivier Yoga Synergy P.O. Box 9 Waverley 2024 Australia Tel. (61 2) 9389 7399 Salamba Urdhva Top (and this page's Dhanurasana index) The Asana Index Home Join the Yoga on the Mid- Supported, Inverted Bow (or Atlantic List Wheel) Salamba Urdhva Dhanurasana Demonstrated by Mark Bouckoms Hatha Yoga Centre 42 Nayland St. -
Glossary of Asana Terms & Basic Sanskrit Terms Sanskrit to English
Glossary of Asana Terms & Basic Sanskrit Terms Sanskrit to English Sanskrit Asana Name English Asana Name A Adho Mukha Svanasana Downward-Facing Dog Pose Anjaneyasana Low Lunge Ardha Baddha Padma Paschimottanasana Half Bound Lotus Posterior Intense Extension Pose Ardha Padmasana Half Lotus Pose Ardha Chandrasana Half Moon Pose Ardha Navasana Half Boat Pose Ardha Salabhasana Half Locust Post Ashva Sanchalasana High Lunge Pose B Baddha Konasana Bound Ankle Pose Baddhanguliasana Bound Arm Pose Balasana Child’s Pose Bharadvajasana 1 Pose dedicated to the Sage Bharadvajasana Bhujangasana Cobra Pose Bidalasana Cat/Cow Pose C Chaturanga Dandasana Four Limb Staff Pose D Dandasana Staff Pose Dolphin Asana Dolphin Pose E Elbow Dog Asana Elbow Dog Pose G Garudasana Eagle Pose Gomukhasana - standing variation–arms only Cow Face Pose H Halasana Plow Pose Horse Asana Horse Pose J Janu Sirsasana Head to Knee Pose Jathara Parivartanasana 1 Revolved Stomach Pose 1 K Kurmasana Tortoise Pose L Lunge with External Rotation Lunge with External Rotation M Maha Mudrasana Noble Closure Pose Maricyasana III Pose dedicated to the Sage Maricyasana Matsyasana Fish Pose P Padmasana Lotus Pose Padottanasana Parighasana Gate Pose Paripurna Navasana Full Boat Pose Paripurna Salabhasana Full Locust Pose Parivritta Parsvakonasana Revolved Lateral Side Angle Pose Parivritta Trikonasana Revolved Triangle Pose Parsvakonasana Lateral Side Angle Pose Parsvottanasana Lateral Intense Extension Pose Paschimottanasana Posterior Extension Pose Phalakasana Plank Pose Prasarita Padottanasana -
Garudasana” Dr
International Journal of Trend in Scientific Research and Development (IJTSRD) Volume 4 Issue 6, September-October 2020 Available Online: www.ijtsrd.com e-ISSN: 2456 – 6470 An Anatomical Exploration of “Garudasana” Dr. Somlata Jadoun1, Dr. Bhumica Bodh1, Dr. Sunil Kumar Yadav2 1PG Scholar, 2Associate Professor, 1,2Department of Sharir Rachana, NIA, Jaipur, Rajasthan, India ABSTRACT How to cite this paper: Dr. Somlata The term Yoga is derived from the Sanskrit root yuj meaning to bind, join, Jadoun | Dr. Bhumica Bodh | Dr. Sunil attach and yoke, to direct and concentrate one's attention on, to use and apply. Kumar Yadav "An Anatomical Exploration It also means union or communion. It is the true union of our will with the will of “Garudasana”" of God. Yoga is performed through some specific postures called Asana. Among Published in the eight limbs of Yoga, the Yogic technique properly begins at the third limb International Journal that is the Asana. Asana means a state in which one can remain physically and of Trend in Scientific mentally steady, calm, quiet and comfortable. Patanjali defines Asana as Research and ‘Sthirasukhatvam” in Yogasutra which can be translated as Stable and Development (ijtsrd), pleasurable state of body is called Asana.“Garudasana” was described as one of ISSN: 2456-6470, IJTSRD33465 the 32 most important Asana in GherandaSamhita. The word Garuda means an Volume-4 | Issue-6, eagle. It is also name of the king of birds. Garuda portrayed as the vehicle of October 2020, pp.623-626, URL: Vishnu and as having a white face, an aquiline beak, red wings and a golden www.ijtsrd.com/papers/ijtsrd33465.pdf body.