Full Spectrum Sequence: Renewal

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Atha Yoga Training Full Spectrum Asana Sequence Theme: Renewal Featuring: Upavistha Konasana - May Pose of the Month *Explore creative + juicy hip opening asana to encourage the body to "replenish" and renew itself. Props: Blanket, blocks and strap Sequence: Begin in Heart Bench with Baddha Konasana Legs (optional) Garbhasana → Apanasana → Reclined Eagle Arms and Legs → 3 crunches → Baddha Konasana (repeat and switch sides for Eagle) Rock and Roll along the spine 10 rocks or 1 min → Plank Pose Walk hands back to feet → 3 Sun Breaths → Tree Pose Sun Breaths (right + left) Surya Namaskar A - 3 Rounds Low Lunge → Twist → High Lunge → Warrior III → Standing Split → Reverse the asana back out Vinyasa Repeat Left Side Core Planks → Fallen Triangle → Upavistha Konasana → right hand plants back hips lift → 3 legged dog with hip opener → Rockstar option Repeat Left Side Malasana → Crow → Malasana with Twists (right and Left) → Crow → Vinyasa Child's Pose (brief - 3 breaths) Supported Headstand of choice - Give option to come in via Crow Pose Shoulderstand → Viparita Karani → Apanasana (5-10 breaths) → Rock up to sit Baddha Konasana → Janu Sirasana Right → Baddha Konasana → Janu Sirsasana Left Upavistha Konasana → Kurmasana (Turtle Pose) option Dynamic Bridge Pose → 3 rounds Happy Baby Reclined Twist with Twisted Roots Savasana with guided breath - inhale 4, exhale 6, add optional retention between (6 rounds and then let it go) Copyright by Atha Yoga Training, All Rights Reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means (electronic, photocopy, recording or otherwise) without the prior written permission of the copyright owner..

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Level 1 Asanas
LEVEL 1 ASANAS Standing Poses Tadasana (Mountain Pose) Vrksasana (Tree Pose) Virabhadrasana II (Warrior Pose 2) Utthita Parsvakonasana (Extended Lateral Flank Stretch) Utthita Trikonasana (Extended Triangle Pose) Virabhadrasasana (Warrior Pose 1) Uttanasana (Standing Forward Bend) Prasarita Padottanasana (Extended Leg Stretch) Parsvottanasana (Intense Side Stretch) Seated Poses Vajasana (Thunderbolt Pose) Virasana (Hero Pose) Sukhasana (Comfortable Seated Pose) Dandasana (Staff Pose) Upavista Konasana (Seated Angle Pose) Baddha Konasana (Bound Angle Pose) Forward Bends Paschimottanasa (Intense Seated Back Stretch) Supta Padangusthasana (Reclining Leg Stretch) Twists Sukhasana Twist (Easy Cross Leg Twists) Bharadvasjasana (Chair Twist) Bharadvasjasana I (Seated Twist) Jathara Parivartanasana ( Supine Adominal Twists) Crocodile Twists Maricyasana III LEVEL 1 ASANAS Hip Openers Supta Padangusthasana II (Reclining Leg Stretch 2) Judith’s Hip Opener Gomukhasana (Face of the Cow Pose) Arm Work Adho Mukha Svanasana (Downward Facing Dog Pose) Plank Pose Chaturanga Dandasana (Four Point Staff Pose) Half Handstand Simple Backbends Passive Chest Opener (Lie over a rolled up blanket) Setu Bandha Sarvangasana (Bridge Pose) Ustrasana (Camel Pose) Restorative Poses Supported Uttanasana (Forward bend with head on block - or buttocks on wall) Supported Adho Mukha Svanesana (Dog Pose with head support) Supported Setu Bandha Sarvangasana (Bridge Pose with block under sacrum) Supta Virasana (Reclining Bound Pose) Supta Baddha Konasana (Reclining Bound Angle Pose) Viparita Karani (Two blankets under hips- legs up wall) Savasana (Corpse Pose).
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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 Asana Pictures
! ! Padmasana – Lotus Pose Sukhasana – Easy Pose ! ! Ardha Padmasana – Half Lotus Pose Siddhasana – Sage or Accomplished Pose ! ! Vajrasana –Thunderbolt Pose Virasana – Hero Pose ! ! Supta Padangusthasana – Reclining Big Toe Pose Parsva supta padangusthasana – Side Reclining Big Toe Pose ! ! Parrivrtta supta padangusthasana – Twisting Reclining Big Toe Pose Jathara parivartanasana – Stomach Turning Pose ! ! Savasana – Corpse Pose Supta virasana – Reclining Hero Pose ! ! ! Tadasana – Mountain Pose Urdhva Hastasana – Upward Hands Pose Uttanasana – Intense Stretch or Standing Forward Fold ! ! Vanarasana – Lunge or Monkey Pose Adho mukha dandasana – Downward Facing Staff Pose ! ! Ashtanga namaskar – 8 Limbs Touching the Earth Chaturanga dandasana – Four Limb Staff Pose ! ! Bhujangasana – Cobra Pose Urdvha mukha svanasana – Upward Facing Dog Pose ! ! Adho mukha svanasana - Downward Facing Dog Pose Trikonasana – Triangle Pose ! ! Virabhadrasana II – Warrior II Pose Utthita parsvakonasana – Extended Lateral Angle (Side Flank) ! ! Parivrtta parsvakonasana – Twisting Extended Lateral Angle (Side Flank) Ardha chandrasana – Half Moon Pose ! ! ! Vrksasana – Tree Pose Virabhadrasana I – Warrior I Pose Virabhadrasana III – Warrior III Pose ! ! Prasarita Paddottasana – Expanded/Spread/Extended Foot Intense Stretch Pose Parsvottanasana – Side Intense Stretch Pose ! ! ! Utkatasana– Powerful/Fierce Pose or Chair Pose Uttitha hasta padangustasana – Extended Hand Big Toe Pose Natarajasana – Dancer’s Pose ! ! Parivrtta trikonasana- Twisting Triangle Pose Eka
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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
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Intermediate Junior Level 2 Practice Sequence
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Asanas for Emotional Stability
267-270_LightLife_BMprep 8/18/05 1:16 PM Page 267 Asanas for Emotional Stability he following asanas will help you to develop emotional sta- Tbility. When the given sequence is followed, they relax a person totally. The arrows show the right direction to extend and expand in the asana. For detailed step-by-step directions on how to perform each asana, please see my earlier book, Light on Yoga. I also rec- ommend that you learn the practice under the guidance of an expe- rienced and qualified teacher. It is important to do the practices correctly and precisely to receive the desired benefits and to avoid any harm. 1. Adho Mukha Svanasana 2. Uttanasana (resting the (resting the head on support): head on the chair and head down Stay for 2 to 3 minutes. with the shoulders resting on two high stools): Stay for 3 to 5 minutes. 267 267-270_LightLife_BMprep 8/18/05 1:16 PM Page 268 3. Shirsasana (using ropes): 4. Viparita Dandasana Stay as long as you feel (on two stools): comfortable. Stay for 3 to 5 minutes. 5. Sarvangasana (on a chair): 6. Niralamba Sarvangasana Stay for 5 to 10 minutes. (resting the shoulders on support): Stay for 5 minutes. 7. Niralamba Halasana (knees 8. Setubandha Sarvangasana or thighs resting on a stool): (on a bench): Stay for 10 minutes. Stay for 5 to 10 minutes. ASANAS FOR EMOTIONAL STABILITY 268 267-270_LightLife_BMprep 8/18/05 1:16 PM Page 269 9. Viparita Karani in Sarvangasana 10. Paschimottanasana (head (here shown resting on two resting on a bolster): Stay bolsters): Stay for 5 minutes.
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Iyengar Yogavishadra B.N.S Iyengar (March 2006) (March 2006)
Vinyasa Ashtanga Yoga Vinyasa Ashtanga Yoga as taught by as taught by Yogavishadra B.N.S Iyengar Yogavishadra B.N.S Iyengar (March 2006) (March 2006) © AshtangaYoga.info © AshtangaYoga.info ~ Do as much as you can. ~ ~ Supta Kurmasana is the turtle that pulls its head and limbs into its house. The back gets so strong that an elephant (B.N.S.(B.N.S. IYENGAR)IYENGAR) can stand on it. ~ (B.N.S(B.N.S .. IYENGAR)IYENGAR) Primary Series (the first series of Vinyasa Ashtanga Yoga) Part 1 / 2 Primary Series (the first series of Vinyasa Ashtanga Yoga) Part 2 / 2 Utthita Hasta Padangusthasana A Utthita Parsvasahita Utthita Hasta Padan. B C Ardha Baddha Padmottanasana Bhuja Pindasana A* Bhuja Pindasana B Kurmasana Supta Kurmasana Garba Pindasana A Utkatasana Virabatrasana A Virabatrasana B Dandasana Pashimottanasana A Garba Pindasana B* ( roll 9 x, 360 ο clockwise ) Kukkutasana Baddha Konasana A Baddha Konasana B Baddha Konasana C Purvottanasana Pashimottanasana B Purvottanasana lift up* Ardha Baddha Padma Pashimottanasana Upavistha Konasana A Upavistha Konasana B Supta Konasana roll up* touch down* Triang Mukha Eka Pada Pashimottan. Janu Sirsasana A Janu Sirsasana B Janu Sirsasana C Marichyasana A lift up* Supta Padangusthasana A Supta Parsvasahita Supta Padangusthasana B Ubhaya Padangusthasana Marichyasana B Marichyasana C Marichyasana D repeat 3-5 x {Navasana lift up* } roll back* change hands*, roll up Urdhva Muka Pashimottanasana Supta Parivrita Padangustasana Setu Bandhasana ~ Don't take more food than you can digest! First you perfect one Asana, then you learn the next one. ~ ~ Setu Bandhasana is the bridge between humanity and divinity.
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Ashtanga Vinyasa Yoga
Om / Vande Gurunam charanaravinde / Sandarshita svatmasukuvabodhe / Nishreyase NaradaYoga ASHTANGA VINYASA YOGA jangalikayamane / Samsara halahala Integrale Yogaschule mohashantyai / Abahu Purushakaram / Ralph Otto Primary Series - Yoga Chikitsa (Yoga therapy) Shankhacakrsi dahrinam / Sahasra sirasam www.naradayoga.com Opening Mantra svetam / Pranamami patanjalim / Om Suryanamaskara A - 9 Vinyasas - 5 Times 1.IN Urdhva 2. EX Uttanasana 3. IN Uttanasana B 4. EX Chaturanga 5. IN Urdhva Mukha 6. EX Adho Mukha 7. IN Uttanasana B 8. EX Uttanasana 9. IN Urdhva EX Samasthitihi Vrikasana Dandasana Shvanasana Shvanasana Vrikasana Suryanamaskara B - 17 Vinyasas - 5 Times 1. IN Utkatasana 2. EX Uttanasana 3. IN Uttanasana B 4. EX Chaturanga 5. IN Urdhva Mukha 6. EX Adho Mukha 7. IN Virabhadrasana 8. EX Chaturanga 9. IN Urdhva Mukha 10. EX Adho Mukha 11. IN Virabhadrasana Dandasana Shvanasana Shvanasana Dandasana Shvanasana Shvanasana 12. EX Chaturanga 13. IN Urdhva Mukha 14. EX Adho Mukha 15. IN Uttanasana B 16. EX Uttanasana 17. IN Utkatasana EX Samasthitihi Dandasana Shvanasana Fundamental Asanas Padangusthasana Padahastasana Utthita Trikonasana Paravritta Utthita Paravritta Prasarita Prasarita Prasarita Prasarita Parshvottanasana Trikonasana Pasvakonasana Pasvakonasana Padottanasana A Padottanasana B Padottanasana C Padottanasana D Primary Series - Yoga Chikitsa Vinyasa IN EX IN IN EX Utthita Hasta Utthita Parsvasahita Padangusthasana Ardha Baddha Utkatasana Virabhadrasana A Virabhadrasana B Padmottanasana Sitting Asanas Dandasana Paschimattanasana
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Intraocular Pressure Rise in Subjects with and Without Glaucoma During Four Common Yoga Positions
RESEARCH ARTICLE Intraocular Pressure Rise in Subjects with and without Glaucoma during Four Common Yoga Positions Jessica V. Jasien1*, Jost B. Jonas2, C. Gustavo de Moraes3, Robert Ritch1 1 Einhorn Clinical Research Center, New York Ear Eye and Ear Infirmary of Mount Sinai, New York, New York, United States of America, 2 Department of Ophthalmology, Medical Faculty Mannheim of the Ruprecht-Karls-University of Heidelberg, Seegartenklinik Heidelberg, Germany, 3 Department of Ophthalmology, Columbia University Medical Center, New York, New York, United States of America * [email protected] Abstract Purpose To measure changes in intraocular pressure (IOP) in association with yoga exercises with a head-down position. OPEN ACCESS Methods Citation: Jasien JV, Jonas JB, de Moraes CG, Ritch The single Center, prospective, observational study included 10 subjects with primary R (2015) Intraocular Pressure Rise in Subjects with open-angle glaucoma and 10 normal individuals, who performed the yoga exercises of and without Glaucoma during Four Common Yoga Positions. PLoS ONE 10(12): e0144505. doi:10.1371/ Adho Mukha Svanasana, Uttanasana, Halasana and Viparita Karani for two minutes each. journal.pone.0144505 IOP was measured by pneumatonometry at baseline and during and after the exercises. Editor: Haotian Lin, Sun Yat-sen University, CHINA Results Received: March 26, 2015 All yoga poses were associated with a significant (P<0.01) rise in IOP within one minute Accepted: November 18, 2015 after assuming the yoga position. The highest IOP increase (P<0.01) was measured in the Published: December 23, 2015 Adho Mukha Svanasana position (IOP increase from 17±3.2 mmHg to 28±3.8 mmHg in Copyright: © 2015 Jasien et al.
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Paper 1-Yoga Philosophy
Paper – 1 ROGA VIJNANA – VIKRUTI VIJNANA (Total = Theory – 200+Practical – 100 = 300 marks) Theory – 100 marks Teaching hours – 70 Part – A (each unit bears 10 marks = total 50 marks) Unit – 1 Introduction: Definition of Vikruti Vijnana (Pathology), its importance and branches; Concept of vitiated Dosha – Dosha as a principal cause of Vyadhi; signs & symptoms of increased & decreased Dosha, migration of Dosha from Koshtha to Shakha & Shakha to Koshtha, causative factors of Dosha accumulation & aggravation Unit – 2 Concept of Agni Dushti (Manda, Tikshana & Vishama) – Jatharagni, Dhatvagni, Bhutagni and related disorders with special reference to metabolic disorders; Concept of Ama: Origin, Definition, Characteristics & Symptomatology; signs & symptoms of Sama Dosha, Dhatu & Mala Unit – 3 Concept of vitiated Dhatu, Upadhatu & Mala – signs & symptoms of increased & decreased Dhatu, Upadhatu & Mala; causative factors of vitiation of Dhatu, Upadhatu & Mala, Role of Dhatu, Upadhatu & Mala in disease production; Interdependency (Ashraya – Ashrayi Bhava) of Dosha & Dushya; Concept of Oja vitiation – causative factors, signs & symptoms and related disorders Unit – 4 Concept of vitiated Srotas – causative factors of vitiation of various Srotas, signs & symptoms of vitiated Srotas, importance of Srotas and Srotomula in disease production; Anomalies due to Indriya Pradosha (vitiation of sensory & motor organs) 1 Unit – 5 Yogic & Naturopathic Aspect of Vikruti: Vitiation of Dashavidha Prana according to Yoga & Ayurveda, Role of Svara (nostril breathing)
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Asana Families
Asanas "True yoga starts with radical self-acceptance. You are fully present with what is, observing the self without judgment. When the body knows that the mind is kind, it will open and release."1 Richard Faulds Asanas, or poses, are the third limb of the eight limb path of yoga. The primary role of asanas is to prepare the body and mind to be able to sit for meditation for long periods of time. Asanas open energy channels and chakras, allowing prana to flow more freely. Asanas can develop strength, flexibility, restore energy and a sense of wellbeing and may provide some relief from painful conditions. Asanas can be grouped into families of related poses. Families of yoga poses are listed below, along with their potential benefits, contraindications and variations, and where you might place a particular type of pose in a sequence.2,3 The lists are not exhaustive. Contraindications are conditions or factors that may serve as a reason to be cautious when attempting a pose. For example, a person with a hip replacement is contraindicated for hip openers that may dislodge their prosthetic hip joint. Yoga outreach classes are generally taught in a group setting where there can be a wide range of fitness and health levels, ages and flexibility. It is best to advise students to take responsibility for their own wellbeing and to pay attention to their bodies. Sensation is welcome, not pain. You might encourage students to find variety in their own poses, considering what the heart of a pose might be and asking for advice if they get stuck.
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