Day 30- Principles of Sequencing
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Prescribing Yoga to Supplement and Support Psychotherapy
12350-11_CH10-rev.qxd 1/11/11 11:55 AM Page 251 10 PRESCRIBING YOGA TO SUPPLEMENT AND SUPPORT PSYCHOTHERAPY VINCENT G. VALENTE AND ANTONIO MAROTTA As the flame of light in a windless place remains tranquil and free from agitation, likewise, the heart of the seeker of Self-Consciousness, attuned in Yoga, remains free from restlessness and tranquil. —The Bhagavad Gita The philosophy of yoga has been used for millennia to experience, examine, and explain the intricacies of the mind and the essence of the human psyche. The sage Patanjali, who compiled and codified the yoga teachings up to his time (500–200 BCE) in his epic work Yoga Darsana, defined yoga as a method used to still the fluctuations of the mind to reach the central reality of the true self (Iyengar, 1966). Patanjali’s teachings encour- age an intentional lifestyle of moderation and harmony by offering guidelines that involve moral and ethical standards of living, postural and breathing exercises, and various meditative modalities all used to cultivate spiritual growth and the evolution of consciousness. In the modern era, the ancient yoga philosophy has been revitalized and applied to enrich the quality of everyday life and has more recently been applied as a therapeutic intervention to bring relief to those experiencing Copyright American Psychological Association. Not for further distribution. physical and mental afflictions. For example, empirical research has demon- strated the benefits of yogic interventions in the treatment of depression and anxiety (Khumar, Kaur, & Kaur, 1993; Shapiro et al., 2007; Vinod, Vinod, & Khire, 1991; Woolery, Myers, Sternlieb, & Zeltzer, 2004), schizophrenia (Duraiswamy, Thirthalli, Nagendra, & Gangadhar, 2007), and alcohol depen- dence (Raina, Chakraborty, Basit, Samarth, & Singh, 2001). -
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. -
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). -
Partnering up in Yoga Class Can Deepen Your Practice and Connect HAND You to Yourself and Your Fellow Yogis
a he l p i ng Partnering up in yoga class can deepen your practice and connect HAND you to yourself and your fellow yogis. We w e r e o n l y a few minutes into the yoga class next to you as a human prop to help you get into a when the teacher uttered the five words I dread hear- pose more fully, isolate a particular action, or help ing: “OK, everybody, find a partner!” As we students you balance. A teaching tool in many styles of yoga sized up one another with varying degrees of wariness, classes, partnering tends to inspire strong feelings the teacher demonstrated what she wanted us to do by among practitioners: Mention the subject to a leaping lightly onto the thighs of a supine volunteer group of yoga students, and the room is likely to and balancing there, as gracefully as a cat, her feet erupt in exclamations as people tell their stories grounding and rotating her partner’s thighs inward. of awkward moments, contact with another per- Full disclosure: My approach to partnering exer- son’s sweat or stinky feet, and even injuries. cises in yoga class has generally been of the “Lie back Here at the Yoga Journal office, where we prac- and think of England” variety, though I usually partici- tice yoga together every day, we ask that our teach- pate as gamely as I can. But this particular caper was ers not do partnering exercises in class —not all just too much for my inner Woody Allen. -
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 -
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. -
8 Core Strengthening Moves with the Yoga Wheel
8 Core Strengthening Moves with the Yoga Wheel Got a yoga wheel? Looking for ways to use it, instead of letting it accumulate dust in your prop corner? I was guilty of this until I took my first yoga wheel workshop and got comfortable playing around with it, and now I use my wheel for a lot more than just draping myself over top in a yummy backbend (which IS really nice, I’m not gonna lie). But, there are TONS of other ways to use your yoga wheel, and it’s super fun to get creative. This accumulation of poses focuses on strength building through the center of the body. Yes, the core. There, I said it. I almost hate to use the word “core” because I feel like it’s so fitness-based and overused. But….I do think core strength is actually really important to overall strength and staying out of pain. As I’ve entered my 40s, my low back pays the price if I neglect good-old-fashioned core work, as I’ll collapse into my lumbar curve. Also, I am a bit obsessed with arm balances and inversions, and core work is KEY to developing the strength to tackle these postures. When I practice these, I feel strong, free, and balanced…like I can take on the world. I hope these yoga wheel moves help you feel the same way! If you don’t have a wheel yet, I prefer the original Dharma Yoga Wheel, which you can get here. (Just FYI, this is an affiliate link, which means if you make a purchase using the link I may receive some love in return!) Without further ado, below are 8 postures using your yoga wheel to strengthen your core (and more). -
Hot Yoga Pose Timings
Hot Yoga Class Flow And Timing Sheet Sanskrit English First set Second set 1. Pranayama Breath Of Life 6 second inhale 10 breath cycles 6 second exhale 10 breath cycles 2. Arda Chandrasana Half Moon 45-60 sec 25-35 sec Backbend 10-20 sec 10-20 sec 3. Padahastasana Hands to Feet 30 sec 20 sec 4. Utktasana Awkward 10 sec per part 10 sec per part 5. Garurasana Eagle 10-20 sec 10-20 sec Water break 6. Dandayamana Standing Head To 60 sec 30 sec Janushirasana Knee 7. Dandayamana Standing Bow 60 sec 30 sec Dhanurasana 8. Tuladandasana Balancing Stick 10 sec 10 sec 9. Dandayamana Standing Separate Leg 30-40 sec 30-40 sec Bibhaktapada Intense Stretching Paschimottanasana 10. Trikanasana Triangle 20 sec 20 sec 11. Dandayamana Standing Separate Leg 20-30 sec 20-30 sec Bibhaktapada Head To Knee Janushirasana 12. Tadasana Tree 30 sec 13. Padangustasana Toe Stand 30 sec 14. Savasana (2 min) Dead Body/Corpse 120 sec 15. Pavanamuktasana Wind Removing Pose 20 secs all parts 10-20 secs each part 16. Sit-up Sit-up (! – no Sanskrit) 17. Bhujangasana Cobra 10 sec 10 sec 18. Salabhasana Half Locust 10 sec 10 sec 19. Poornasalabhasana Full Locust 10 sec 10 sec 20. Dhanurasana Bow (or Floor Bow) 20 sec 20 sec 21. Supta Vajrasana Fixed Firm 40 sec 40 sec 22. Ardha Kurmasana Half Tortoise 20 sec 20 sec 23. Ustrasana Camel 30-45 sec 20-30 sec 24. Sasangasana Rabbit 20-25 sec 20-25 sec 25. Janushirasana Head To Knee 20-40 sec 20-30 sec 26. -
Yoga in No Time at All Sample.Pdf
How to practice yoga in your daily life for improved flexibility of mind and body inyoga no time at all Joel DiGirolamo “After my heart transplant I tried the traditional methods of cardiovascularWhat and weight others training are to sayingregain my about strength. No matter how hard I tried it wasn’t helping. I then turned to yoga and almost immediately felt positiveYoga results.in No It Timeseemed atas if All the yoga worked from within rather than merely on the surface. Matters of health are not something we should work on occasionally, but something that should become a lifestyle. The poses in Yoga in No Time at All are a clever yet elegant way to turn this practice into a lifestyle.” —Kelly Perkins, Author of The Climb of My Life: Scaling Mountains with a Borrowed Heart “As you flip throughYoga in No Time at All you may surmise that Joel is only offering us simple stretching exercises. In reality he is providing ways to bring the fullest depth of yoga, an integration of body, mind, breath, and a sense of something higher than ourselves into any given moment of our busy lives. His gentle and user-friendly approach will invite you to come back again and again. A delightful and practical book!” —Amanda McMaine, ERYT, MA Kinesiology, Director of Yoga Teacher Training, Lexington Healing Arts Academy “Yoga in No Time at All provides creative ways to intersperse brief ‘islands of yoga’ into our daily lives. Whether you are just beginning or are an experienced practitioner, you will find something valuable in this book. -
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 -
Research Paper:The Effect of Eight Weeks of Iyengar Yoga with An
Journal of Modern Rehabilitation July 2020, Volume 14, Number 3 Research Paper: The Effect of Eight Weeks of Iyengar Yoga With an Emphasis on Spine and Shoulder Exercises on the Upper Cross Syndrome in Middle-aged Women Shilan Sohrabi1 , Mohammad Rahimi2 , Mojtaba Babaei-Mobarakeh3, Hashem Piri4* 1. Department of Physical Education & Sport Sciences, Faculty of Literature, Humanities and Social Sciences, Tehran Science and Research Branch, Islamic Azad University, Tehran, Iran. 2. Corrective Exercises and Sport Injuries, Faculty of Sport Sciences, Shahid Rajaee Teacher Training University, Tehran, Iran. 3. Department of Biomechanics and Sports Injuries, Faculty of Physical Education and Sport Sciences, Kharazmi University, Tehran, Iran. 4. Department of Corrective Exercise & Sports Injuries, Faculty of Physical Education and Sport Sciences, Allameh Tabataba’i University, Tehran, Iran. Use your device to scan and read the article online Citation: Sohrabi Sh, Rahimi M, Babaei-Mobarakeh M, Piri H. The Effect of Eight Weeks of Iyengar Yoga With an Emphasis on Spine and Shoulder Exercises on the Upper Cross Syndrome in Middle-aged Women. Journal of Modern Rehabilitation. 2020; 14(3):159-168. http://dx.doi.org/10.32598/JMR.14.3.3 : http://dx.doi.org/10.32598/JMR.14.3.3 A B S T R A C T Introduction: Upper Crossed Syndrome (UCS) is a combination of forward head, rounded shoulder, and hyperkyphosis deformities. Yoga is a non-competitive physical exercise with the Article info: potential to correct postural imbalances in the human body. Iyengar yoga is a form of Hatha yoga. Received: 21 Feb 2020 Materials and Methods: The purpose of present study was to evaluate the effect of Iyengar Accepted: 28 Apr 2020 yoga with an emphasis on spine and shoulder exercises on the UCS in middle-aged women. -
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.