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Intermediate Series (Nadi Shodana)

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-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 Svanasana 1 IN hands up (IN) lift chest VINYASA: 14 6 EX Adho Mukha Svanasana 2 EX Uttanasana 5BR BHEKASANA ASANA: 7,8 7 IN jump 3 INININ head up DRISTI: PARSVA (EX) land, right leg beside hip 4 EX Chaturanga Dandasana 1 IN hands up (IN) grab left foot, head up 5 IN lift head and legs 2 EX Uttanasana 8 EX chin to shinbone 5BR SALABHASANA A 3 IN head up 5BR KROUNCHASANA 4 EX Chaturanga Dandasana 5 IN Urdhva Mukha Svanasana (EX) Chaturanga Dandasana 6 EX Adho Mukha Svanasana 6 IN Urdhva Mukha Svanasana 7 IN turn to the left 7 EX Adho Mukha Svanasana 5BR PASASANA 8 IN jump, head up (EX) turn hands 9 EX Uttanasana (EX) turn hands 9 IN head up 6 IN lift head and legs - IN come up (EX) hands to the floor 5BR SALABHASANA B (EX) Samasthitih 10 IN up 11 EX Chaturanga Dandasana DHANURASANA 12 IN Urdhva Mukha Svanasana VINYASA: 9 (EX) turn front 13 EX Adho Mukha Svanasana ASANA: 5 8 IN turn to the right 14 IN jump DRISTI: NASAGRAI 5BR PASASANA (EX) land,left leg beside hip 1 IN hands up © AshtangaYoga.info © AshtangaYoga.info -3- -4- Ashtanga Yoga - © AshtangaYoga.info Ashtanga Yoga - © AshtangaYoga.info 2 EX Uttanasana 5BR USTRASANA 9 IN come up, hands to waist, 3 INININ head up 4 EX Chaturanga Dandasana 5 IN lift feet (EX) gap ancles (IN) lift uupppp 5BR DHANURASANA 7 IN Dhanurasana 7 IN Dhanurasana 9 IN hands to waist, come up (EX) hands to ground (EX) hands to ground 10 IN up 10 IN up 11 EX Chaturanga Dandasana 11 EX Chaturanga Dandasana 12 IN Urdhva Mukha Svanasana 12 IN Urdhva Mukha Svanasana 13 EX Adho Mukha Svanasana 13 EX Adho Mukha Svanasana 14 IN jump, head up 13 EX Adho Mukha Svanasana (EX) Chaturanga Dandasana 14 IN jump, head up 15 EX Uttanasana 8 EX roll on left side 6 IN Urdhva Mukha Svanasana 15 EX Uttanasana - IN come up 5BR PARSVA DHANURASANA 7 EX Adho Mukha Svanasana - IN come up (EX) Samasthitih 9 IN roll up 8 IN jump, head up (EX) Samasthitih 5BR DHANURASANA 9 EX Uttanasana KAPOTASANA A / B (EX) Chaturanga Dandasana - IN come up LAGHUVAJRASANA A /B VINYASA: 16 10 IN Urdhva Mukha Svanasana (EX) Samasthitih VINYASA: 15 ASANA: 8,9 1111 EX Adho Mukha Svanasana ASANA: 8 DRISTI: BROOMADHYA 12 IN jump, head up PARSVA DHANURASANA / DHANURASANA DRISTI: BROOMADHYA 1 IN hands up 13 EX Uttanasana VINYASA: 13 1 IN hands up 2 EX Uttanasana - IN come up ASANA: 6,8,9 2 EX Uttanasana 3 IN head up (EX) Samasthitih DRISTI: NASAGRAI 3 IN head up 4 EX Chaturanga Dandasana 1 IN hands up 4 EX Chaturanga Dandasana 5 IN Urdhva Mukha Svanasana USTRASANA 2 EX Uttanasana 5 IN Urdhva Mukha Svanasana 6 EX Adho Mukha Svanasana VINYASA: 15 3 INININ head up 6 EX Adho Mukha Svanasana 7 IN up ASANA: 8 4 EX Chaturanga Dandasana 7 IN up (EX) land on knees DRISTI: BROOMADHYA 5 IN lift feet (EX) land on knees (IN) hands on waist, bend back 1 IN hands up (EX) gab ankles (IN) hands on waist, bend back 2 EX Uttanasana (IN) Dhanurasana 8 EX hands to ankles 3 IN head up 6 EX roll on right side 5BR LAGHUVAJRASANA 4 EX Chaturanga Dandasana 5BR PARSVA DHANURASANA 5 IN Urdhva Mukha Svanasana 6 EX Adho Mukha Svanasana 7 IN up 7 IN up (EX) land on knees 8 EX hands to heels (IN) hands on waist, bend back 8 EX hands to heels 8 EX hands to heels © AshtangaYoga.info © AshtangaYoga.info -5- -6- Ashtanga Yoga - © AshtangaYoga.info Ashtanga Yoga - © AshtangaYoga.info 2 EX Uttanasana 13 EX Adho Mukha Svanasana DRISTI: NASAGRAI 3 IN head up 14 IN jump, head up 1 IN hands up 4 EX Chaturanga Dandasana 15 EX Uttanasana 2 EX Uttanasana 5 IN Urdhva Mukha Svanasana - IN come up 3 IN head up 6 EX Adho Mukha Svanasana (EX) Samasthitih 4 EX Chaturanga Dandasana 7 IN up 5 IN Urdhva Mukha Svanasana (EX) land between arms BAKASANA A 6 EX Adho Mukha Svanasana 5BR KAPOTASANA A (IN) Dandasana VINYASA: 13 7 IN up 8 EX Padmasana ASANA: 7 (IN) Baddha Padmasana DRISTI: NASAGRAI 1 IN hands up 2 EX Uttanasana 3 IN head up 4 EX Chaturanga Dandasana 9 IN straight arms 5 IN Urdhva Mukha Svanasana (EX) knees in armpits 5BR KAPOTASANA B 6 EX Adho Mukha Svanasana 5BR BAKASANA A 7 IN up 9 EX bend back (EX) feet between hands on the ground 5BR SUPTA VAJRASANA (IN) knees in armpits, lift up 5BR BAKASANA A (EX) hands to waist 8 IN up 10 IN come up 9 EX Chaturanga Dandasana (EX) hands to ground (IN) come up | repeat 10 IN Urdhva Mukha Svanasana 11 IN up (EX) bend back | 33----77 times 11 EX Adho Mukha Svanasana 12 EX Chaturanga Dandasana (EX) hold position 5BR SUPTA VAJRASANA 12 IN jump, head up 13 IN Urdhva Mukha Svanasana 8 IN up (IN) come up 13 EX Uttanasana 14 EX Adho Mukha Svanasana 9 EX Chaturanga DandasanDandasanaaaa - IN come up 15 IN jump, head up 10 IN Urdhva Mukha Svanasana (EX) Samasthitih 16 EX Uttanasana 11 EX Adho Mukha Svanasana - IN come up 12 IN jump, head up BHARDAVAJASANA (EX) Samasthitih 13 EX Uttanasana VINYASA: 20 - IN come up ASANA: 8,14 SUPTA VAJRASANA (EX) Samasthitih DRISTI: PARSVA VINYASA: 15 (EX) hands to the floor 1 IN hands up ASANA: 9 10 IN up BAKASANA B 2 EX Uttanasana DRISTI: NASAGRAI 11 EX Chaturanga Dandasana VINYASA: 13 3 IN head up 1 IN hands up 12 IN Urdhva Mukha Svanasana ASANA: 7 4 EX Chaturanga Dandasana © AshtangaYoga.info © AshtangaYoga.info -7- -8- Ashtanga Yoga - © AshtangaYoga.info Ashtanga Yoga - © AshtangaYoga.info 5 IN Urdhva Mukha Svanasana 1 IN hands up EKA PADA SIRSASANA 13 EX Adho Mukha Svanasana 6 EX Adho Mukha Svanasana 2 EX Uttanasana VINYASA: 22 14 IN jump, left leg over left arm 7 IN up 3 IN head up ASANA: 8,15 (EX) right leg behind head (EX) land between arms 4 EX Chaturanga Dandasana DRISTI: NASAGRAI (IN) hands in front of chest (IN) Dandasana 5 IN Urdhva Mukha Svanasana 1 IN hands up 15 EX bend forward 8 EX left leg beside hip, right leg in lotus 6 EX Adho Mukha Svanasana 2 EX Uttanasana 5BR EKA PADA SIRSASANA (IN) turn right 7 IN up 3 IN head up 16 IN come up 5BR BHARDABHARDAVAJASANAVAJASANA (EX) land between arms 4 EX Chaturanga Dandasana (EX) hands to the floor (IN) Dandasana 5 IN Urdhva Mukha Svanasana 17 IN up 8 EX right leg over left leg 6 EX Adho Mukha Svanasana 18 EX Chaturanga Dandasana (IN) turn right 7 IN jump, right leg over right arm 19 IN Urdhva Mukha Svanasana 5BR ARDHA MATSYENDRASANA (EX) right leg behind head 20 EX Adho Mukha Svanasana (IN) hands in fronfrontt of chest 21 IN jump, head up 22 EX Uttanasana - IN come up (EX) turn front, hands to ground (EX) Samasthitih 9 IN up 10 EX Chaturanga Dandasana DWI PADA SIRSASANA 11 IN Urdhva Mukha Svanasana VINYASA: 14 12 EX Adho Mukha Svanasana (EX) turn front, hands to ground ASANA: 7 13 IN up 9 IN up 8 EX bend forward DRISTI: NASAGRAI (EX) land between arms 10 EX Chaturanga Dandasana 5BR EKA PADA SIRSASANA 1 IN hands up (IN) Dandasana 11 IN Urdhva Mukha Svanasana 2 EX Uttanasana 14 EX right leg besibesidede hip, left leg in lotus 12 EX Adho Mukha Svanasana 3 IN head up (IN) turn left 13 IN up 4 EX Chaturanga Dandasana 5BR BHARDAVAJASANA (EX) land between arms 5 IN Urdhva Mukha Svanasana (EX) turn front, hands to ground (IN) Dandasana 6 EX Adho Mukha Svanasana 15 IN up 14 EX left leg over right leg 7 IN Tittibhasana 16 EX Chaturanga Dandasana (IN) turn left 9 IN come up (EX) legs behind head, hands in fronfrontt of 17 IN Urdhva Mukha Svanasana 5BR ARDHA MATSYENDRASANA (EX) hands to the floor chest 18 EX Adho Mukha Svanasana (EX) turn front, hands to grougroundndndnd 10 IN up 5BR DWI PADA SIRSASANA 19 IN jump, head up 15 IN up 20 EX Uttanasana 16 EX Chaturanga Dandasana - IN come up 17 IN Urdhva Mukha Svanasana (EX) Samasthitih 18 EX Adho Mukha Svanasana 19 IN jump, head up ARDHA MATSYENDRASANA 20 EX Uttanasana VINYASA: 20 - IN come up ASANA: 8,14 (EX) Samasthitih 11 EX Chaturanga Dandasana 8 IN up DRISTI: PARSVA 12 IN Urdhva Mukha Svanasana © AshtangaYoga.info © AshtangaYoga.info -9- -10 - Ashtanga Yoga - © AshtangaYoga.info Ashtanga Yoga - © AshtangaYoga.info 9 IN Chakrasana 3 IN head up (EX) Chaturanga DandasaDandasanananana 4 EX Chaturanga Dandasana 10 IN Urdhva Mukha Svanasana 5 IN Urdhva Mukha Svanasana 11 EX Adho Mukha Svanasana 6 EX Adho Mukha Svanasana 12 IN jump, head up 7 IN up 13 EX Uttanasana (EX) prepare - IN come up 8 IN lift up
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    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.
  • Yoga Federation of India ( Regd

    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.
  • Yoga in No Time at All Sample.Pdf

    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.