DOCSLIB.ORG

Yogapoint Guide to Yoga Practices

Total Page：16

File Type：pdf, Size：1020Kb

Download full-text PDF Read full-text
Yogapoint Guide to Yoga Practices Yogapoint Guide to Yoga Practices 1 Contents Asanas & Yogic Movements Beginners ................................................................................................................................................ 7 Movement & Series ............................................................................................................................ 7 Hasta Sanchalan - Arm Movements – 1, 2, 3 ,4, 5 .......................................................................... 7 Pada Sanchalan – Leg Movements ................................................................................................. 9 Janu Sanchalan – Knee Movements ............................................................................................. 11 Skandha Sanchalan – Shoulder Movements ................................................................................. 13 Kantha Sanchalan – Neck Movements ......................................................................................... 16 Individual Toe Bending ................................................................................................................. 17 Rocking the Baby Movement ........................................................................................................ 18 Manibandha Sanchalan – Wrist Movements ................................................................................ 18 Standing Joint Freeing Movements .............................................................................................. 20 Preparatory Movements 1-12 and variations ............................................................................... 21 Vajrasan Series with Variations .................................................................................................... 25 Pawanmuktasan Series 1 – Anti-Rheumatic Group ...................................................................... 28 Titaliasan, ArdhaTitaliasan – Butterfly Pose, Half Butterfly Pose ................................................. 31 Shroni Chakra – Hip Rotation ........................................................................................................ 32 Mushtika Bandhan – Hand Clenching ........................................................................................... 33 Kehuni Chakra – Elbow Rotation .................................................................................................. 33 Pawanmuktasan Series 2 – Digestive/Abdominal Group ............................................................. 34 Jhulana Lurhakanasana - Rocking and Rolling .............................................................................. 34 Shava Udarkarshanasana - Universal Spinal Twist ....................................................................... 35 Pawanmuktasan Series 3 – Shakti Bandhas – Energy Blocks ........................................................ 36 RajjuKarshanasan – Pulling the Rope ............................................................................................ 36 Gatyatmak Meru Vakrasan – Dynamic Spinal Twist ..................................................................... 37 ChakkiChalan – Grinding the Mill .................................................................................................. 37 Naukasanchalan – Rowing the Boat ............................................................................................. 38 Kashtha Takshanasana – Chopping Wood .................................................................................... 39 Namaskarasan – Salutation Pose .................................................................................................. 39 Vayu Nishkasan –Wind Releasing Pose ........................................................................................ 40 Kauva Chalasana – Crow Walking ................................................................................................. 41 Udarakarshanasana – Abdominal Stretch Pose ............................................................................ 42 Supine ............................................................................................................................................... 43 Anantasan – Lord Vishnu Pose ...................................................................................................... 43 Ardha Chakrasana Type 1, 2, 3 – Half Wheel Pose ....................................................................... 45 Matsya Kreedasan – Flapping Fish Pose ....................................................................................... 48 Shavasana - Corpse Pose .............................................................................................................. 50 Pawanmuktasana – Gas Release Pose .......................................................................................... 53 Supta Pawanmuktasan – Reclining Gas Release Pose .................................................................. 55 Supta Ugrasan – Reclining Ferocious Pose ................................................................................... 57 Supta Titaliasan – Reclining Butterfly Pose ................................................................................... 59 Supta Uttanpadasan – Reclining Raised Leg Pose ........................................................................ 61 2 Tadagasana – Pond Pose .............................................................................................................. 62 Uttanpadasana – Raised Leg Pose ................................................................................................ 64 Prone ................................................................................................................................................. 67 Adhvasana – Downward Face Pose .............................................................................................. 67 Ardha Naukasan (Half Boat Pose) ................................................................................................. 68 Jyestikasan – Superior Pose .......................................................................................................... 70 Makarasana – Crocodile Pose ....................................................................................................... 71 Sahaj Shalabhasan (Easy Locust Pose) .......................................................................................... 73 Sahajahasta Bhujangasan – Easy Arm Cobra Pose ....................................................................... 75 Shalabhasana (Ardha) – Locust Pose ............................................... Error! Bookmark not defined. Sphinx Pose ................................................................................................................................... 77 Sitting ................................................................................................................................................ 81 Marjariasan - Cat Pose .................................................................................................................. 81 Parvatasan – Mountain Pose ........................................................................................................ 83 Saithalyasan – Animal Relaxation Pose ........................................................................................ 85 Shashankasan – Child’s Pose, Hare Pose ...................................................................................... 87 Sukhasan - Cross Leg Position ....................................................................................................... 88 Swastikasana – Auspicious Pose ................................................................................................... 90 Utthan Pristhasan – Lizard Pose ................................................................................................... 92 Vajrasan – Thunderbolt Pose ........................................................................................................ 93 Vyaghrasan - Tiger Pose ................................................................................................................ 95 Standing ............................................................................................................................................ 98 Ardha Chandrasan – Half Moon Pose ........................................................................................... 98 Ek Pad Vrikshasan – One Leg Tree Pose ....................................................................................... 99 Kati Chakrasan – Waist Rotating Pose ........................................................................................ 101 Right Angle Stretch ..................................................................................................................... 103 Sahaja Veerasan – Easy Warrior ................................................................................................. 105 Sulabh Trikonasan – Simple Triangle Pose .................................................................................. 106 Sulabh Veerasan – Simple Warrior Pose ..................................................................................... 108 Tadasan – Palm Tree Pose .......................................................................................................... 109 Tiryak Tadasan – Swaying Palm Tree Pose ................................................................................. 111 Vrikshasana - Tree Pose .............................................................................................................
Load more

Recommended publications
  • I on an Empty Stomach After Evacuating the Bladder and Bowels
    • I on a Tllt' Bi11lr· ol' \lodt•nJ Yoga-It� Philo�opl1� and Prad il't' -hv thr: World" s Fon-·mo �l 'l'r·ar·lwr B • I< . S . IYENGAR \\ it h compldc· dt·!wription� and illustrations of all tlw po �tun·� and bn·athing techniqn··� With More than 600 Photographs Positioned Next to the Exercises "For the serious student of Hatha Yoga, this is as comprehensive a handbook as money can buy." -ATLANTA JOURNAL-CONSTITUTION "The publishers calls this 'the fullest, most practical, and most profusely illustrated book on Yoga ... in English'; it is just that." -CHOICE "This is the best book on Yoga. The introduction to Yoga philosophy alone is worth the price of the book. Anyone wishing to know the techniques of Yoga from a master should study this book." -AST RAL PROJECTION "600 pictures and an incredible amount of detailed descriptive text as well as philosophy .... Fully revised and photographs illustrating the exercises appear right next to the descriptions (in the earlier edition the photographs were appended). We highly recommend this book." -WELLNESS LIGHT ON YOGA § 50 Years of Publishing 1945-1995 Yoga Dipika B. K. S. IYENGAR Foreword by Yehudi Menuhin REVISED EDITION Schocken Books New 1:'0rk First published by Schocken Books 1966 Revised edition published by Schocken Books 1977 Paperback revised edition published by Schocken Books 1979 Copyright© 1966, 1968, 1976 by George Allen & Unwin (Publishers) Ltd. All rights reserved under International and Pan-American Copyright Conventions. Published in the United States by Schocken Books Inc., New York. Distributed by Pantheon Books, a division of Random House, Inc., New York.
    [Show full text]
  • Ruth Ann 6 29 18 IYASE June 2018
    Intermediate Junior II Level Practice June 2018 Courtesy of: Sequence created & modeled by: Ruth Ann Bradley, Intermediate Junior II CIYT, founder and owner of the Yoga Institute of Broward in Cooper City, Florida Photos by Jim Bunce “Yoga teaches us to cure what need not be endured and endure what cannot be cured.” - B.K.S. Iyengar Ruth Ann Bradley is an Intermediate Junior II Certified Iyengar Yoga Teacher. She is the founder and owner of the Yoga Institute of Broward in Cooper City, Florida, established in 1998. (www.yogabroward.com) Ruth falls in the ranKs of countless others that have turned to Iyengar yoga to find relief and healing after a life-changing event. A horse racing accident in 1985 left her with numerous broKen bones in her leg, anKle and foot. With the help of Iyengar yoga, she feels she was better equipped to deal with the 28 years of chronic pain that eventually led her to a Total AnKle Replacement in 2013. Ruth says: “My attraction to yoga started at a young age when I spotted one of those ‘pocKet booKs’ sold at the grocery store checKout lines. At the time, the booK cost maybe 25 cents and the photo on the front was a woman standing on her head. I convinced my mother to buy it for me and that is what started my yoga practice. It was the greatest gift she gave me, just as it is said that the inverted poses are the greatest gift to humanity.” In addition to her travels to India to study with the Iyengar family, she continues her studies with Colleen Gallagher, Mary Reilly and Manouso Manos.
    [Show full text]
  • 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
    [Show full text]
  • Personality Development Through Yoga 121
    Personality Development Through 9 Yoga 9.1 INTRODUCTION Development of personality is an important issue. Personality starts developing since birth, but it assumes great importance during adolescence, when reorganisation of personality takes place. Personality is a very common term which is used in our day-to-day life. It tells us what type of person one is. We know that each person generally behaves consistently in most of the situations. The examples of this consistency can be seen in a person who remains friendly or a person who is generally kind or helpful in most situations. Such a consistent pattern of behaviour is termed as personality. It can be called as the sum total of behaviour that includes attitudes, emotions, thoughts, habits and traits. This pattern of behaviour is characteristic to an individual. There are various dimensions of personality. These dimensions are related to physical, emotional, intellectual, social and spiritual aspects of our behaviour. For a holistic personality development, yoga plays an important role. 9.2 YOGA AND PERSONALITY DEVELOPMENT Yogic practices are found effective for development of all dimensions of personality. Let us talk about the yogic practices that influences development of different dimensions of personality. Yoga and Physical Dimension of Personality: Physical dimension is related to our body. It means that all organs and systems of our body should be properly developed and function. It implies a healthy body without any disease. Yogic practices like asana, pranayama, and bandha play a beneficial role in physical development of children. There is a series of asanas and pranayamas which help to improve the functioning of the body.
    [Show full text]
  • 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.
    [Show full text]
  • 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).
    [Show full text]
  • 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.
    [Show full text]
  • Is a Complete State of Mental, Physical, and Social Well
    Bobbi Misiti 834 Market Street Lemoyne, PA 17043 717.443.1119 befityoga.com POSE OF THE MONTH December 2006 Marichyasana B – This pose takes Marichyasana A a step further—you now go from working externally to open and prepare the body to working internally on the organs of the body. Marichyasana B requires the half lotus position which can be difficult to attain if you have knee instabilities, tightness in your hips, or are athletic. Patience must reign as you wait for your hip joint to slowly open up to allow the deep inner work of this posture. Method: From Downward dog hop through to Dandasana. Inhaling place your LEFT leg in half lotus, turning the sole of your foot upward and if your hip allows, moving your heel toward your navel. If you are unable to get your leg safely in half lotus you can drop the foot out of the lotus position and place it by your right buttock (see picture of Jim). With your left leg in half lotus or under your thigh, bend your right knee sliding your foot back toward your hip, allow your right hip to lift off the floor Jim as you roll forward on your sitting bones and ground your left thigh, lean forward sliding your right arm inside your leg and forward (see picture of Abby). You can stay here if you are unable to complete the final step. Leaning forward to lengthen the right waist, keep your right knee in tight to your ribs, get your body as low as possible—ideally hooking your shoulder Misty half way down between your knee and ankle, if your shoulder is close to your shin turn your right palm upward internally rotating the shoulder and reach your right arm behind you, wrap Abby your left arm around your waist and see if your right hand can clasp your left wrist or hook fingers (keeping your right palm turned upward).
    [Show full text]
  • 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.
    [Show full text]
  • Module 32 300
    LIVE LOVE INSPIRE HOUSE OF OM MODULE 32 PRACTICE 120 MINS In this module you will find version 2 of Hatha Yoga Abyhassa, accompanied by Meditation on the niyamas, and your usual pranayama routine. TEACHING METHODOLOGY 60 MINS You have spent many hours learning the theory, now we shall move on more practical topics - the practice you will be teaching, YOGA NIDRA 20 MINS Also known as Yogic sleep, Yoga Nidra is a state of consciousness between waking and sleeping. Usually induced by a guided meditation TEACHING METHODOLOGY QUIZ AND QUESTIONS 60 MINS Closed and open question will both entertain with a little challenge, and pinpoint what resonated the most with your individual self. REFLECTION 60 MINS Every module you will be writing a reflection. Save it to your own journal as well - you will not only learn much faster, but understand what works for you better. BONUS Sanskrit Lesson 16 In all spiritual traditions, Mantra Yoga or Meditation is regarded as one of the safest, easiest, and best means of systematically overhauling the patterns of consciousness. TEACHING METHODOLOGY. ASANAS FOUNDATIONS 101 UPAVISHTA KONASANA ‘Upavishta’ refers to upwards pointing and ‘Kona’ means angle. So upwards pointing, wide angle pose. It is again a great hamstring stretch and also stretches the back while training Balance. UBHAYA PADANGUSHTANASANA ‘Ubhaya’ refers to extended upwards and ‘Padangushtanasana’ refers to the big toe. In this seated Balance pose, we are extending the back and hamstrings while balancing on the tailbone. Once you get the balance
    [Show full text]
  • An Anatomical Illustrated Analysis of Yoga Postures Targeting the Back and Spine Through Cadaveric Study of Back Musculature Hana Fatima Panakkat1, Deborah Merrick*2
    ISSN 2563-7142 ORIGINAL ARTICLE An Anatomical Illustrated Analysis of Yoga Postures Targeting the Back and Spine Through Cadaveric Study of Back Musculature Hana Fatima Panakkat1, Deborah Merrick*2 Panakkat HF, Merrick D. An Anatomical Illustrated present the findings, unique hand-drawn illustrations Analysis of Yoga Postures Targeting the Back and were used to depict the musculature found to be Spine Through Cadaveric Study of Back Musculature. highly active with each Yoga posture, with the erector Int J Cadaver Stud Ant Var. 2020;1(1):33-38. spinae muscles appearing prominent throughout. The combined approach of using hand-drawn illustrations Abstract with cadaveric dissection to present the anatomical Back pain is a debilitating lifestyle disease that affects analysis has allowed a seamless understanding of a large proportion of the world’s population at some complex anatomical concepts alongside the nuances point in their life. Absences from work due to this of intricate gross anatomy. This study highlights the have a huge economic impact on the patient, their importance of the inclusion of cadaveric dissection employer and the healthcare providers who seek to as a pedagogical tool in medical curriculum through support their recovery. Unfortunately, back pain is exploring the anatomical basis of Yoga, also allowing often resistant to treatment and intervention, therefore the possibility of using the workings of Yoga to aid alternative therapies such as Yoga are being explored. anatomical teaching. A greater understanding of this Within the literature, five Yoga postures were may help guide personalized Yoga regimes, which may identified to be associated with reduced back pain allow alternative therapies to become integrated into in patients suffering from Chronic lower back pain.
    [Show full text]
  • RIMYI Certification Course Guidlines Booklet
    CERTIFICACERTIFICATIONTION AND ASASSESSMENTSESSMENT GUIDELINES AprilJuly 20202020 It is relatively easy to be a teacher of an academic subject, but to be a teacher in art is very difficult, and to be a yoga teacher is the hardest of all, because yoga teachers have to be their own critics and correct their own practice. — B.K.S. Iyengar Contents Introduction 04 Section A Certification Structure 06 Section B Becoming a Teacher 09 Section C Criteria for Assessors 11 Section D Assessment Process 12 Section E Feedback 28 Section F Syllabus 29 Notes 44 FAQs 50 Appendix 61 Introduction Don’t be exclusive, be inclusive… not only in asana but every walk of life. – B.K.S. Iyengar Guruji was a believer in tradition but at the same time, he was a great revolutionary. He discovered new paths for imparting objective knowledge of a philosophical subject like yoga. Paramparã was important to him but he recognised that as the community grew larger, a different framework for teaching and assessment would be needed. Over the past few years, Geetaji and Prashantji repeatedly pointed out that assessments are losing their basic purpose and teacher training is becoming a business. Their observation and criticism have immense value in Iyengar Yoga. Their concerns have motivated us to dig deeper into the process of yoga teaching worldwide. On behalf of RIMYI, we elicited feedback on the current methodology of teaching and assessment. The response was overwhelming. Letters, mails, What’s apps, messages….every corner of the world had something to contribute. We, at the institute, have taken cognisance of every conceptual contribution offered.
    [Show full text]