Yoga Poses Workout Guide

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YOGA POSES WORKOUT GUIDE STANDING POSES Mountain Prayer Upward Salute Tree Pose Standing Crescent Pose Tadasana Pranamasana Urdhva Hastasana Vriksasana Indudalasana STANDING POSES Chair Eagle Pose Dancer Extended Side Angle Lizard Pose Utkatasana Garudasana Natarajasana Utthita Parsvakonasana Utthan Pristhasana STANDING POSES Warrior I Warrior II Warrior III Reverse Warrior Goddess Squat Virabhadrasana I Virabhadrasana II Virabhadrasana III Viparita Virabhadrasana Utkata Konasana STANDING POSES Crescent Lunge Low Lunge Side Lunge Runner’s Lunge Half Split Pose Anjaneyasana Anjaneyasana II Skandasana Ardha Mandalasana Ardha Hanumanasana FORWARD BEND Forward Fold Beginner Standing Forward Bend Wide Leg Forward Bend Revolved Wide Leg Bend Intense Side Stretch Uttanasana Uttanasana Prasarita Padottanasana Parivrtta Prasarita Padottanasana Parsvottanasana 1 YOGA POSES WORKOUT GUIDE FORWARD BEND Bound Angle Bound Angle Bend Head to Knee Seated Forward Bend Wide Angle Seated Bend Baddha Konasana Baddha Konasana Uttanasana Janu Sirsasana Paschimottanasana Upavistha Konasana TWISTING POSES Supine Spinal Twist Thread the Needle Marichi's Pose One-Legged King Pigeon Revolved Low Lunge Supta Matsyendrasana Parsva Balasana Marichyasana III Eka Pada Rajakapotasana Parivrtta Anjaneyasana TWISTING POSES BACK BEND Extended Triangle Revolved Half Moon Revolved Triangle King Pigeon Bow Utthita Trikonasana Parivrtta Ardha Chandrasana Parivrtta Trikonasana Eka Pada Rajakapotasana II Dhanurasana BACK BEND Upward Bow Bridge Locust Cobra Upward Facing Dog Chakrasana Setu Bandha Sarvangasana Salabhasana Bhujangasana Urdhva Mukha Svanasana BACK BEND ARM BALANCES Cow Cat Camel Low Plank Plank Bitilasana Marjaryasana Ustrasana Chaturanga Dandasana Phalakasana 2 YOGA POSES WORKOUT GUIDE ARM BALANCES INVERTED POSES Upward Plank Side Plank Crow Dolphin Downward Facing Dog Purvottanasana Vasisthasana Kakasana Ardha Pincha Mayurasana Adho Mukha Svanasana INVERTED POSES Fish Pose Plow Standing Yoga Seal Shoulderstand Supported Headstand Matsyasana Halasana Dandayamana Yoga Mudrasana Salamba Sarvangasana Salamba Sirsasana SEATED POSES Lotus Garland Hero Comfortable Seat Cow Face Padmasana Malasana Virasana Sukhasana Gomukhasana SEATED POSES RELAXATION Frog Boat Seated Sta Pose Legs up the Wall Happy Baby Mandukasana Paripurna Navasana Dandasana Viparita Karani Ananda Balasana RELAXATION Supine Pigeon Supine Bound Angle Extended Child’s Pose Child’s Pose Corpse Supta Kapotasana Supta Baddha Konasana Utthita Balasana Balasana Savasana 3.

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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
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Ashtanga Yoga As Taught by Shri K. Pattabhi Jois Copyright ©2000 by Larry Schultz
y Ashtanga Yoga as taught by Shri K. Pattabhi Jois y 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, Califórnia, 1999 Ashtanga Ashtanga Yoga as taught by shri k. pattabhi jois Copyright ©2000 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 Cover and graphic design: Maurício Wolff graphics by: Maurício Wolff & Karin Heuser Photos by: Ro Reitz, Camila Reitz Asanas: Pedro Kupfer, Karin Heuser, Larry Schultz y 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. forward wenty years ago Ashtanga yoga was very much a fringe the past 5,000 years Ashtanga yoga has existed as an oral tradition, activity. Our small, dedicated group of students in so when beginning students asked for a practice guide we would TEncinitas, California were mostly young, hippie types hand them a piece of paper with stick figures of the first series with little money and few material possessions. We did have one postures. Larry gave Bob Weir such a sheet of paper a couple of precious thing – Ashtanga practice, which we all knew was very years ago, to which Bob responded, “You’ve got to be kidding. I powerful and deeply transformative. Practicing together created a need a manual.” unique and magical bond, a real sense of family.
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Sequence for Kurmasana
Courtesy of: Intermediate Junior II Level Practice March 2018 Sequence created and modeled by Waraporn (Pom) Cayeiro, Intermediate Junior II, Miami, FL Waraporn (Pom) Cayeiro graduated as a physical therapist in her native Thailand. In 2007, she moved to Miami and started teaching yoga. She was trained at the Yoga Vidya Gurukul (Nasik, India), and then travelled to Pune three times to study at the Ramamani Iyengar Memorial Yoga Institute (RIMYI). While at RIMYI, she found her passion to help others with the traditional Iyengar method of yoga. Her mentor and teachers are Dean Lerner, Rebecca Lerner, James Murphy, Lois Steinberg and Colleen Gallagher. She is Co-Director of Miami Beach Iyengar Yoga Center since 2014. Sequence for Kurmasana Approximate Time: 90 minutes Props required: 1 mat, 1 bolster, 1 strap, 4 blankets Adho Mukha Svanasana • Press the hands into the floor and straighten your arms. Downward Facing Dog Pose • Roll your inner upper arms out and move the shoulder blade in toward the front chest and up toward the buttocks. • Press the front of your ankles, shins, and thighs back. • Extend the calves toward the heels and extend from the back of the knees toward the buttocks. • Lift the buttock bones upward. • Stretch from the outer hips down toward the outer heels. 1 Padahastasana • From Uttanasana, place the hands under the feet. Hands to Feet Pose • Stretch both legs fully extended. • Spread the buttock bones and lengthen the spine. • Lengthen the armpits towards the elbows, and from the elbows to the hands. • Pull the hands up, while pressing the feet downward towards the floor.
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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.
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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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Sun Salutes/Surya Namaskar
JOHN THURMAN YOGA | 202.669.1611 — [email protected] — johnthurmanyoga.com Sun Salutes/Surya Namaskar Prepared by: John Thurman, E-RYT-500 All Rights Reserved. Not to be used without permission. Page 1 of 6 JOHN THURMAN YOGA About John John has been practicing yoga since 2001, and now teaches Ashtanga-inspired, Power and Rocket Yoga classes. John seeks to provide a challenging and fun environment for all levels of students to learn and cultivate their yoga practice. He trained under the internationally recognized yoga teacher Mimi Rieger in her unique Power Yoga-style, but the Iyengar, Restorative, and Vinyasa traditions, along with pranayama and mediation, also inﬂuence his practice and teachings. John’s extensive physical background includes football, triathlons, weight lifting, high-intensity training, and running. John was a U.S. Army ofﬁcer for over twenty years and credits yoga for improving both his physical and mental well-being. Why practice Sun Salutes? Surya (Sun) Namaskars (Namas=to bow, ka=to do) have been practiced in various forms for thousands of years. The ritual of acknowledging the sun’s role in our lives has been woven into many cultures. The particular form of exercise and mediation that is laid out here comes from the Ashtanga tradition. This sequence itself is fairly modern and has its roots in the work of Krishnamacharya in the 1930s. It is often practiced after doing integration work, to wake up the body, as a warm-up to the rest of the practice. You may recognize its cousin, the burpee from a calisthenics practice. By moving the body through a range of motion in a mindful and deliberate way connected with breath, you allow the yoga practitioner to begin to connect the mind back with body as well as build up some heat.
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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.
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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 SUB JUNIOR GROUP–A (8-1110 YEARS, BOYS & GIRLS) 1. VRIKSHASANA 2. PADAHASTASANA 3. SASANGASANA 4. USHTRASANA 5. AKARNA DHANURASANA 6. GARABHASANA 1. VRIKSHASANA 7. EKA PADA SIKANDHASANA 1. Back maximum stretched. 2. Arms touching the ear. 8. CHAKRASANA 3. Both hands folded above the 9. SARVANGASANA shoulders. 10. DHANURASANA 4. Gaze in front. 2. PADAHASTASANA 3. SASANGASANA 4. USHTRASANA 1. Hands on the side of feet 1. Thighs perpendicular to the ground 1. Thighs perpendicular to the ground 2. Legs should be straight 2. Forehead touching knees 2. Palms on the heels 3. Back maximum stretched 3. Palms on the heels from the side 3. Knees, heels and toes together 4. Chest & forehead touching the legs 4. Toes, heels and knees together 4. Ankles touching the ground 5. AKARNA DHANURASANA 6. GARABHASANA 7. EKA PADA SIKANDHASANA 1. One Leg stretch with toe pointing upwards, gripping of toe with thumb and 1. Both arms in between thigh and calf. 1. Back, neck and head to be maximum index finger. 2. Ears to be covered by palms. straight. 2. Gripping of toe of other leg with thumb, 2.
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Yoga and Seasonal Affective Disorder
Yoga and Seasonal Affective Disorder Oak Tree, Snowtorm by Ansel Adams Niki Ludington Prairie Yoga 200 Hour Foundation Teacher Training 2011-2012 0 The photographs of famed artist Ansel Adams are a breathtakingly beautiful tribute to nature and the seasons. His talent at capturing the mood of the gray winter months has made his work widely respected and popular. His photograph Oak Tree, Snowstorm printed on the title page of this thesis is an example of his work. Some people may look at the photo and be awed by the beauty and splendor of the gray shadows and snow. However, others may have a very different reaction. They may look at the photo and be reminded of the nightmare of depression, fatigue, lethargy, and hopelessness they feel each year during the winter months. These people may suffer from Seasonal Affective Disorder and the intent of this thesis is to explore how yoga can help them. What is Seasonal Affective Disorder? Seasonal affective disorder (SAD) is a form of major depression that corresponds to seasonal changes during the year. People with SAD generally experience recurring depression beginning in late fall or early winter, which alternates with periods of a high or normal mood during the rest of the year. SAD is linked to the changing levels of light during the year. SAD is described as an “energy crisis” in which many physical and mental functions of the body are affected. Typical characteristics of SAD are: oversleeping or disturbed sleep, daytime fatigue, increased cravings for carbohydrates, weight gain, difficulty concentrating and processing information.
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Ultimate Guide to Yoga for Healing
HEAD & NECK ULTIMATE GUIDE TO YOGA FOR HEALING Hands and Wrists Head and Neck Digestion Shoulders and Irritable Bowel Hips & Pelvis Back Pain Feet and Knee Pain Ankles Page #1 TABLE OF CONTENTS Click on any of the icons throughout this guide to jump to the associated section. Head and Neck .................................................Page 3 Shoulders ......................................................... Page 20 Hands and Wrists .......................................... Page 30 Digestion and IBS ......................................... Page 39 Hips ..................................................................... Page 48 Back Pain ........................................................ Page 58 Knees ................................................................. Page 66 Feet .................................................................... Page 76 Page #2 HEAD & NECK Resolving Neck Tension DOUG KELLER Pulling ourselves up by our “neckstraps” is an unconscious, painful habit. The solution is surprisingly simple. When we carry ourselves with the head thrust forward, we create neck pain, shoul- der tension, even disc herniation and lower back problems. A reliable cue to re- mind ourselves how to shift the head back into a more stress-free position would do wonders for resolving these problems, but ﬁrst we have to know what we’re up against. When it comes to keeping our head in the right place, posturally speaking, the neck is at something of a disadvantage. There are a number of forces at work that can easily pull the neck into misalignment, but only a few forces that maintain the delicate alignment of the head on the spine, allowing all the supporting muscles to work in harmony. Page #3 HEAD & NECK The problem begins with the large muscles that converge at the back of the neck and attach to the base of the skull. These include the muscles of the spine as well as those running from the top of the breastbone along the sides of the neck (the sternocleidomastoids) to the base of the head.
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