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POLY Gentle Yoga Reduced Posture and Sequence Guide for Teachers by Larry Payne, Ph.D. photos by Don Henry Version 1.0 10/05/2020 Prime of Life Gentle Yoga® 2 Posture and Sequence Guide for Teachers Acknowledgements Special thanks for the teachings I received directly from Sri TKV Desikachar and his father Professor Sri T Krishnamacharya that led to the conception of Prime of Life Yoga © Also, thank you for the friendship and production skills of Don Henry. Of course, our fine models also have my deep gratitude (in alphabetical order): Kyonan Beatty Terra Gold Lisa Henry Pam Miller Suzane Nunes Olmos Paula Tapia Finally, many thanks to Arun Deva and Amit Heri for their expertise in Sanskrit. Namaha, Larry © 2016, Samata Yoga International Prime of Life Yoga® is a registered trademark of Samata Yoga International. All rights are reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without prior permission of Samata Yoga International. Prime of Life Gentle Yoga® 3 Posture and Sequence Guide for Teachers Contents INTRODUCTION: 4 PRIME OF LIFE GENTLE YOGA POSTURE GUIDELINES 4 CHAPTER 1: PREPARATION, COMPENSATION, AND RESTING POSTURES 6 CHAPTER 2: STANDING POSTURES 10 CHAPTER 3: BALANCING POSTURES 14 CHAPTER 4: ABDOMINAL POSTURES AND ROUTINES 15 CHAPTER 5: INVERSION POSTURES 18 CHAPTER 6: BACK BENDS 20 CHAPTER 7: SEATED FORWARD BEND POSTURES 23 CHAPTER 8: HAMSTRINGS, HIPS, AND PSOAS 26 CHAPTER 9: TWISTS 31 PART TWO: PRIME OF LIFE GENTLE YOGA® 33 SEQUENCES 33 CHAPTER 10: STANDING SEQUENCES 34 CHAPTER 11: SEATED SEQUENCES 39 CHAPTER 12: SHOULDER SEQUENCES (WITH TEST) 41 CHAPTER 13: SUPPORTED HALF SHOULDER STAND SEQUENCE 42 INDEX 43 Prime of Life Gentle Yoga® 4 Posture and Sequence Guide for Teachers Introduction: Prime of Life Gentle Yoga Posture Guidelines The late professor Sri T Krishnamacharya is regarded as the father of modern Yoga. His students included: BKS Iyengar, K Pattabi Jois, Indra Devi, Srivatsa Ramaswami, AG Mohan and his son, my teacher, TKV Desikachar. In the late 60’s, early 70’s, Krishnamacharya received his first middle aged Western male student, Dr. Albert Franklin. As he began working with Dr. Franklin, he started to modify his teachings. This approach was originally called Viniyoga, and I was a charter member of Viniyoga America. The modifications for postures (or asana) that emerged from Viniyoga are expressed in most of the Prime of Life Gentle Yoga photographs that appear in this guide. They are especially helpful for men and women over 40. For example, POLY modifications often include “soft or forgiving limbs” in many of the postures: POLY modified Ideal (straight legs) Prime of Life Gentle Yoga Posture Guidelines Prime of Life Gentle Yoga® 5 Posture and Sequence Guide for Teachers POLY modified Ideal (straight legs) Ideal (straight legs) POLY modified Note: If you have the flexibility to do the ideal posture, then it may not be necessary to apply a modification. Larry Payne, Ph.D., E-RYT500, YTRX, POLY-800 Prime of Life Gentle Yoga Posture Guidelines Prime of Life Gentle Yoga® 6 Posture and Sequence Guide for Teachers Chapter 1: Preparation, Compensation, and Resting Postures Corpse Posture Savasana Corpse Posture (variation #1) Savasana Corpse (variation #2) Corpse (variation #3) Savasana Savasana Chapter 1: Preparation, Compensation, and Resting Postures Prime of Life Gentle Yoga® 7 Posture and Sequence Guide for Teachers Prone Corpse (variation #4) Mountain Pose Savasana Tadasana Standing Forward Bend Standing Back Bend Uttanasana Anuvittasana Easy Pose in a Chair Easy Pose on the Floor Sukhasana Sukhasana Chapter 1: Preparation, Compensation, and Resting Postures Prime of Life Gentle Yoga® 8 Posture and Sequence Guide for Teachers Easy Pose with Forward Fold Auspicious Posture Adho Mukha Sukhasana Svastikasana Thunderbolt Easy Pose (open chest variation) Vajrasana Sukhasana Child’s Pose Child’s Pose (variation #1) Balasana Balasana Chapter 1: Preparation, Compensation, and Resting Postures Prime of Life Gentle Yoga® 9 Posture and Sequence Guide for Teachers Child’s Pose (variation #1) Dynamic Bridge Balasana Dvipada Pitham Dynamic Bridge (variation #1) Dvipada Pitham Cross-Crawl Chapter 1: Preparation, Compensation, and Resting Postures Prime of Life Gentle Yoga® 10 Posture and Sequence Guide for Teachers Chapter 2: Standing Postures Mountain Pose Upward Salute Tadasana Urdhva Hastasana Standing Side Bend (variation #1) Standing Side Bend (variation #2) Ardha Chandrasana Ardha Chandrasana Chapter 2: Standing Postures Prime of Life Gentle Yoga® 11 Posture and Sequence Guide for Teachers Standing Side Bend (variation #3) Standing Side Bend (variation #4) Chandrasana Chandrasana Standing Forward Bend Half Standing Forward Bend (arm variation #1) Uttanasana Ardha Uttanasana Half Standing Forward Bend (arm variation #2) Half Standing Forward Bend (arm variation #3) Ardha Uttanasana Ardha Uttanasana Chapter 2: Standing Postures Prime of Life Gentle Yoga® 12 Posture and Sequence Guide for Teachers Asymmetrical Forward Bend Warrior 1 Parsva Uttanasana Vira Bhadrasana 1 Warrior 1 (arm variation #1) Warrior 1 (arm variation #2) Vira Bhadrasana 1 Vira Bhadrasana 1 Warrior 2 Reverse Warrior 2 Vira Bhadrasana 2 Viparita Virabhadrasana Chapter 2: Standing Postures Prime of Life Gentle Yoga® 13 Posture and Sequence Guide for Teachers Extended Side Angle Triangle Utthita Parsvakonasana Utthita Trikonasana Reverse Triangle Spread Legged Forward Bend Parivritta Trikonasana Prasarita Pada Uttanasana Downward Facing Dog Crescent (low lunge variation) Adhomukha Shvanasana Anjaneyasana variation Chapter 2: Standing Postures Prime of Life Gentle Yoga® 14 Posture and Sequence Guide for Teachers Chapter 3: Balancing Postures Karate Kid Balancing Cat Utthita Hasta Padangustasana variation Utthita Cakravākāsana Tree (arm variation #1) Vrikshasana Chapter 3: Balancing Postures Prime of Life Gentle Yoga® 15 Posture and Sequence Guide for Teachers Chapter 4: Abdominal Postures and Routines Push Downs Push Downs (variation) Legs Lowered to Floor (variation) Legs Lowered to Floor Chapter 4: Abdominal Postures and Routines Prime of Life Gentle Yoga® 16 Posture and Sequence Guide for Teachers Uddiyana Bandha Double Bandhas (Pull belly in after exhale) Uddiyana and Mula Bandhas Yoga Sit-Ups Yoga Sit-Ups (with block) Extended Leg Slide-Ups Chapter 4: Abdominal Postures and Routines Prime of Life Gentle Yoga® 17 Posture and Sequence Guide for Teachers Boat Pose (variation #3) Navasana Boat Pose (variation #2) Navasana Boat Pose (variation #1) Forearm Plank Navasana Prime of Life Gentle Yoga® 18 Posture and Sequence Guide for Teachers Chapter 5: Inversion Postures Upward Extended Feet with Chair Upward Extended Feet (arm variation) Urdhva Prasarita Padasana Urdhva Prasarita Padasana Legs Up the Wall Legs Up on a Bolster Viparita Karani Viparita Karani Chapter 5: Inversion Postures Prime of Life Gentle Yoga® 19 Posture and Sequence Guide for Teachers Inversion on Cushioned Slant Board (variation #2) Inversion on Cushioned Slant Board (variation #1) Knees straight Knees bent Chapter 5: Inversion Postures Prime of Life Gentle Yoga® 20 Posture and Sequence Guide for Teachers Chapter 6: Back Bends Dynamic Bridge Dynamic Bridge with Arm Raise Dvipada Pitha Dvipada Pitha Easy Cobra Variation Salamba Bhujangasana Sphinx (variation #1) Salamba Bhujangasana Chapter 6: Back Bends Prime of Life Gentle Yoga® 21 Posture and Sequence Guide for Teachers Sphinx Cobra Salamba Bhujangasana Bhujangasana Cobra (wide leg variation) Cobra (one bent knee variation) Bhujangasana Bhujangasana Cobra (two bent knees variation) Upward Facing Dog Bhujangasana Urdhva Mukha Svanasana Chapter 6: Back Bends Prime of Life Gentle Yoga® 22 Posture and Sequence Guide for Teachers Locust 1 (both legs raised variation) Locust 1 (both knees bent variation) Shalabhasana Shalabhasana Half Bow Ardha Dhanurasana Locust 1 (both legs raised variation) Shalabhasana Chapter 6: Back Bends Prime of Life Gentle Yoga® 23 Posture and Sequence Guide for Teachers Chapter 7: Seated Forward Bend Postures Seated Forward Bend Starting Position Seated Forward Bend Pashcimottanasana Pashcimottanasana Seated Forward Bend (variation #1) Seated Forward Bend (variation #2) Pashcimottanasana Pashcimottanasana Chapter 7: Seated Forward Bend Postures Prime of Life Gentle Yoga® 24 Posture and Sequence Guide for Teachers Head to Knee (variation #1) Head to Knee Janushirshasana Janushirshasana Wide Legged Forward Bend (variation #1) Wide Legged Forward Bend (variation #2) Upavishta Konasana Upavishta Konasana Chapter 7: Seated Forward Bend Postures Prime of Life Gentle Yoga® 25 Posture and Sequence Guide for Teachers Great Seal Great Seal (variation) Maha Mudra Maha Mudra Chapter 7: Seated Forward Bend Postures Prime of Life Gentle Yoga® 26 Posture and Sequence Guide for Teachers Chapter 8: Hamstrings, Hips, and Psoas Hamstring Stretch using the Wall Hamstring Strectch (variation #1) Supta Padangusthasana Chapter 8: Hamstrings, Hips, and Psoas Prime of Life Gentle Yoga® 27 Posture and Sequence Guide for Teachers Hamstring Sequence (variation #2 & #3) Supta Padangusthasana Reclined Bound Angle Supta Baddha Konasana Knees-to-Chest (variation #2) Knees-to-Chest (variation #3) Apanasana Apanasana Chapter 8: Hamstrings, Hips, and Psoas Prime of Life Gentle Yoga® 28 Posture and Sequence Guide for Teachers Knees-to-Chest (variation #4) Reclined Bound Angle Pose Apanasana Supta Baddha Konasana Reclined
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