Asana Study
Tracey Eccleston Ageless Arts Yoga Teacher Training • Conestoga College • YTT 2014-15
Tracey Eccleston • [email protected] • Ageless Arts Yoga • www.agelessartsyoga.com Table of Contents
Tadasana - Mountain Pose! 4
Precautions & Contraindications 4
Alignment, pranayama & Cues 4
Dristi & Awareness 6
Notes 7
Uttanasana - Forward Bend! 8
Precautions & Contraindications 8
Alignment, pranayama & Cues 9
Dristi & Awareness 10
Notes 10
Ardha Uttanasana - Half Forward Bend! 12
Precautions & Contraindications 12
Alignment, pranayama & Cues 13
Dristi & Awareness 14
Notes 14
High Lunge! 15
Precautions & Contraindications 15
Alignment, pranayama & Cues 15
Dristi & Awareness 17
Notes 17
Plank! 18
Precautions & Contraindications 18
Tracey Eccleston • [email protected] • Ageless Arts Yoga • www.agelessartsyoga.com Alignment, pranayama & Cues 19
Dristi & Awareness 20
Notes 20
Chaturanga Dandasana - Four-limbed Staff! 21
Precautions & Contraindications 21
Alignment, pranayama & Cues 22
Dristi & Awareness 22
Notes 23
Ashtanga Namaskara - Eight Point Pose! 24
Precautions & Contraindications 24
Alignment, pranayama & Cues 25
Dristi & Awareness 25
Notes 26
Bhujangasana - Cobra! 27
Precautions & Contraindications 27
Alignment, pranayama & Cues 28
Dristi & Awareness 29
Notes 29
Adho Mukha Svanasana - Downward Facing Dog! 30
Precautions & Contraindications 30
Alignment, pranayama & Cues 31
Dristi & Awareness 32
Notes 33
Balasana - Child’s Pose! 34
Precautions & Contraindications 34
Tracey Eccleston • [email protected] • Ageless Arts Yoga • www.agelessartsyoga.com Alignment, pranayama & Cues 35
Dristi & Awareness 36
Notes 36
Surya Namaskar: Sun Salutation! 37
Series A & B 37
Surya Namaskara A 37
Surya Namaskara B 37
Shavasana - Corpse Pose! 38
Precautions & Contraindications 38
Alignment, pranayama & Cues 39
Dristi & Awareness 40
Notes 40
Tracey Eccleston • [email protected] • Ageless Arts Yoga • www.agelessartsyoga.com Tadasana - Mountain Pose (tah-DAHS-anna) tada = mountain
BENEFITS
Better posture - breathing deeper, better digestion
Toning of the muscle of the body - toning arches of the feet
PRECAUTIONS & CONTRAINDICATIONS
Those with poor balance will need to be mindful (vertigo and age)
ALIGNMENT, PRANAYAMA & CUES
Foundation:
• Plant your feet hip width apart (two fists between ankles) or closer together based on comfort and balance
Tracey Eccleston • [email protected] • Ageless Arts Yoga • www.agelessartsyoga.com • There are two options for press points in the feet. 3 points and 4 points
• 3 points are located under baby toe, big toe and middle of the heal
• 4 points are located baby toe, big toe and either side of the heal
• To engage press points you can lift the toes
• you can move pressure between all the points and then find balance between them all
• if you are able to maintain the press points and keep the arches lifted you are welcome to relax the toes.
• knees are lifted by tightening the thighs
• careful not to lock the knees
Core:
• explore your way into a neutral pelvis (rocking back and forth with the pelvis, tucking under and rounding out, then finding the balance of the two)
• find a neutral spine (you are welcome to explore the same rocking)
• draw the navel up and in towards the spine
• lengthen through the sides of the body
• expand through the chest and rotate the arms open through the shoulders (be mindful not to “pop” through the chest)
• watch to be sure the rotation of the arms comes from the shoulder and not the elbow (play with them both)
Tracey Eccleston • [email protected] • Ageless Arts Yoga • www.agelessartsyoga.com • be mindful to keep the shoulder blades open for breath (not squeezing together)
Alignment:
• arms are hanging naturally with the palms turned out (facing forward)
• spread the fingers tighten and feel the energy coming out of the tips.
• Neck should be lengthened out of the crown of the head. Extending the neutral spine (watch for the chin jutting forward)
• Slightly tuck the chin if it is not parallel to the floor
Pranayama (Breath):
• Let the breath work with the natural rhythms of the body
Verbal Cues:
• be mindful of the knees and the tendency for them to lock
• lengthen, strengthen, extend and expand
• plant, ground
• neutral spine and pelvis
DRISTI & AWARENESS
Dristi:
• Point of focus is horizon unless there is poor balance and then dristi can be on the floor a few feet in front of them.
Tracey Eccleston • [email protected] • Ageless Arts Yoga • www.agelessartsyoga.com Awareness:
• Awareness should be drawn to the entire physical and emotional body
NOTES
Mountain can be done with arms resting down the sides, above the head or in anjali mudra (hands at heart center palms together)
Mountain can be done fully engaged or in a relaxed manner.
Tracey Eccleston • [email protected] • Ageless Arts Yoga • www.agelessartsyoga.com Uttanasana - Forward Bend (OOT-tan-AHS-ahna) ut = intense tan = to stretch or extend
BENEFITS
See half forward bend
Wonderful place to explore back breathing
Massaging internal organize
Due to the inversion, blood makes its way to the brain and effects the energy in the thoughts and body.
PRECAUTIONS & CONTRAINDICATIONS
Unmedicated high blood pressure
Tracey Eccleston • [email protected] • Ageless Arts Yoga • www.agelessartsyoga.com Pregnant ladies may need to adjust or adapt the pose (perhaps take a wider stance and not go deep, with bent knees - highly recommend bent knees)
Back injuries need to be mindful (perhaps not going deep, and bending the knees)
ALIGNMENT, PRANAYAMA & CUES
Foundation:
• See Mountain
Core:
• See Mountain & Half Forward Bend
• From Half forward bend continue hinging forward until you feel the stretch deeply or your body starts to round in the back (if your belly is touching your thighs you are welcome to melt right through)
• Hinge forward till your body cues you to stop
Alignment:
• arms can rest on thighs or shins, cross at the elbows, hang, touch the floor with finger, palms or grasp toes etc.
• It in a full inversion allow for traction in the back of the neck. If the forward bend is limited tuck in the chin to stretch through the back of the neck.
Pranayama (Breath):
• In general you will exhale into the pose to create space for the forward bend
• If you choose to hang out in the pose you can explore back body breathing
Tracey Eccleston • [email protected] • Ageless Arts Yoga • www.agelessartsyoga.com Verbal Cues:
• Keep a neutral spine unless you belly and thighs meet.
• Hinge forward at the hips
• Tuck in the chin to stretch the back of the neck and let it hang.
DRISTI & AWARENESS
Dristi:
• Point of focus is a neutral (alway welcome to close your eyes)
Awareness:
• Awareness should be drawn to hamstrings and back.
NOTES
For those with osteoporosis be sure to keep a neutral spine through the entire process (going up and coming down)
When coming up or down you can use the rag doll method.
If you engage the front thighs in forward bend you may be able to deepen the stretch of the hamstrings.
Tracey Eccleston • [email protected] • Ageless Arts Yoga • www.agelessartsyoga.com Tracey Eccleston • [email protected] • Ageless Arts Yoga • www.agelessartsyoga.com Ardha Uttanasana - Half Forward Bend (are-dah oot-tan-AHS-anna) ardha = half uttanna = intense stretch
BENEFITS
Great warm up stretch for the hamstrings
Provides stretches and movement to the hips
Strengthens core
PRECAUTIONS & CONTRAINDICATIONS
Pregnant ladies need to be mindful of lower back
Lower back challenges, tight hips and tight hamstrings need to move slowly and possibly reduce the degree of the forward bend.
When coming out of the pose, make sure core is engaged and possible cue to bend at the knees.
Tracey Eccleston • [email protected] • Ageless Arts Yoga • www.agelessartsyoga.com ALIGNMENT, PRANAYAMA & CUES
Foundation:
• Feet (see mountain)
Core:
• Core (see mountain), slowly hinge (bend) forward at the hips.
• Feel free to use the hands to explore the hip joint and the hinging motion
• scoop the pelvis and send the hips and tailbone back as you move into the forward bend
Alignment:
• Unless stretching hamstrings, be mindful to keep a micro-bend at the knees
• rest arms on thighs or shins but be sure to keep the chest and shoulders open
Pranayama (Breath):
• In general think about the exhale as you move into the pose and inhale as you move out of the pose. (if the pose is being held allow for a gentle pulsation)
Verbal Cues:
• Bend the knees to protect the back
• Hinge forward until you feel the stretch (this is when you’ve reached YOUR full expression)
• Maintain your mountain pose as you hinge at the hips and bend forward
Tracey Eccleston • [email protected] • Ageless Arts Yoga • www.agelessartsyoga.com DRISTI & AWARENESS
Dristi:
• Point of focus is straight down to the floor with soft eyes (Ashtanga as them look up to the horizon)
Awareness:
• Awareness should be drawn to the hamstrings and lower back (bend the knees if you’re looking to focus only on lower back)
NOTES
When lifting up out of the pose, be sure that the core is engaged and the knee may choose to be slightly bend to protect the back.
Tracey Eccleston • [email protected] • Ageless Arts Yoga • www.agelessartsyoga.com High Lunge there is no agreed upon sanskrit term for high lunge
BENEFITS
Makes a gentle transition from forward bend to plank Massage of internal organs Great stretch for the psoas and the front of the thigh
PRECAUTIONS & CONTRAINDICATIONS
Challenging for people with tight hips, thighs and lower back
Round bodies may have to take a wider/shorter stance
Knee challenges
ALIGNMENT, PRANAYAMA & CUES
Foundation:
Tracey Eccleston • [email protected] • Ageless Arts Yoga • www.agelessartsyoga.com • From forward bend lift and lengthen one leg stepping back into the lunge. Back toe is turned under, front foot stays planted
• Stack the knee directly over top of the front ankle
• this is defined as a transitional pose (you can add a lot to the sequence here)
Core:
• Looking to keep a neutral spine whenever possible.
• Back may end up rounding in order to get fingers/hands to the floor. (Blocks can be a great prop to help this.
Alignment:
• during flow the hands/fingers tips will frame the foot. If holding the pose you can shift both hands to the inside for ease and comfort
Pranayama (Breath):
• In the vinyasa flow you will inhale into the pose.
Verbal Cues:
• Keep you front knee directly above your ankle (to protect the joints)
• Sink the hips as low as you can to make bringing hands into contact with floor easier
• Find a way to get your hands to floor in order to transition to plank
• You can drop the back knee to lower the hips to make the transition of hands to floor easier.
Tracey Eccleston • [email protected] • Ageless Arts Yoga • www.agelessartsyoga.com DRISTI & AWARENESS
Dristi:
• Point of focus is neutral gaze
Awareness:
• Awareness should be drawn to the knees, neutral spine, and stepping back far enough so our hands can touch the floor.
NOTES
the closer your hips are to the floor the less distance your hands will have to reach the earth.
Tracey Eccleston • [email protected] • Ageless Arts Yoga • www.agelessartsyoga.com Plank (Plank-AHS-anna) plankasana = a fun made up term
BENEFITS
Building strength in the entire body
Can be strong and empowering
Tones the core and muscles
Strengthens wrists (can start with knees down first)
PRECAUTIONS & CONTRAINDICATIONS
Joint challenges need to have extra attention paid
Wrist adaptions can be with fists or elbows and forearms down
Lower back issues can raise the hips slightly higher
If working on upper body or core strength drop the knees
Tracey Eccleston • [email protected] • Ageless Arts Yoga • www.agelessartsyoga.com ALIGNMENT, PRANAYAMA & CUES
Foundation:
• Hands (see DWD)
• Feet - hip distance apart (or with comfort and strength)
Core:
• Keep the core engaged (work all the bundhas)
• Rigid helps to create a sense of lightness
• While in the pose think about an upward energy breaking you free from gravity (apana)
Alignment:
• Make sure muscles of arms are engaged through micro bend in the elbow
• Draw the should blades apart (breath into the space between the shoulders)
Pranayama (Breath):
• Use full deep breathes
• Breath into the middle back and arm pits to puff up the strength of the shoulders
Verbal Cues:
• Find rigidity in the core (to create a solid mass to lift which feels lighter)
• send energy out the crown of your head and heals in opposite directions
Tracey Eccleston • [email protected] • Ageless Arts Yoga • www.agelessartsyoga.com • Feel that upward lifting energy.
DRISTI & AWARENESS
Dristi:
• Point of focus is straight down to the mat
Awareness:
• Awareness should be drawn to lower back, upper and shoulders.
NOTES
Tracey Eccleston • [email protected] • Ageless Arts Yoga • www.agelessartsyoga.com Chaturanga Dandasana - Four-limbed Staff (chaht-tour-ANG-ah don-DAHS-anna) chatu = four anga = limb danda = staff
BENEFITS
Energizing pose due to the stimulation of so many muscle groups. Full body exercise
PRECAUTIONS & CONTRAINDICATIONS
Contraindicated for pregnant ladies and those living with carpal tunnel and tendonitis
Wrist challenges of any kind should pay special attention
Lower back challenges should work with extreme caution. Highly recommend dropping knees
Tracey Eccleston • [email protected] • Ageless Arts Yoga • www.agelessartsyoga.com ALIGNMENT, PRANAYAMA & CUES
Foundation:
• See Plank
Core:
• Alignment of core see Plank
Alignment:
• Allow elbows to bend while tucked into the sides to activate the tricep muscle
• Neck is in alignment with the spine.
• Make sure the core body lands evenly on the floor to avoid dumping into the spine.
Pranayama (Breath):
• Slowly exhale through the pose
• Watch for people holding their breath
Verbal Cues:
• Remember to BREATH
• Keep the hips up and make sure the core lands evenly (we want to be sure they don’t “dump” into the lower back)
DRISTI & AWARENESS
Tracey Eccleston • [email protected] • Ageless Arts Yoga • www.agelessartsyoga.com Dristi:
• Point of focus is relaxed gaze straight ahead
Awareness:
• Awareness should be drawn to keeping the elbows tucked into the sides and the upward energy
NOTES
Tracey Eccleston • [email protected] • Ageless Arts Yoga • www.agelessartsyoga.com Ashtanga Namaskara - Eight Point Pose (ash-tANG-ah) ashta = eight anga = limb
BENEFITS
Great heart opening pose (good strech for pectoral muscles “pecs”) Stretches front of throat and back of neck Activate thyroid and thymus glands
PRECAUTIONS & CONTRAINDICATIONS
Due to the heart opening pose, and the heat created in the body MS, hot flashes, rheumatoid arthritis.
Joint challenges (carpel tunnel and tendonitis)
Pregnant women should avoid
Tracey Eccleston • [email protected] • Ageless Arts Yoga • www.agelessartsyoga.com ALIGNMENT, PRANAYAMA & CUES
Foundation:
• Start in plank pose, slowly bend at elbows and lower knees and chest to floor
Core:
• Tail bone scoops up, and the chest opens with a gentle back bend
Alignment:
• Elbows stay tucked into the sides, knees bend to touch the floor
• Working your way down to eight points (hands, chest, knees, toes)
Pranayama (Breath):
• Completed on the exhale
Verbal Cues:
• work to allow chest and knees to touch at the same time - if one need to occur first allow the knees to touch.
DRISTI & AWARENESS
Dristi:
• Point of focus is a neutral gaze
Awareness:
Tracey Eccleston • [email protected] • Ageless Arts Yoga • www.agelessartsyoga.com • Awareness should be drawn to keeping elbows tucked, chest opening and upward energy
NOTES
Tracey Eccleston • [email protected] • Ageless Arts Yoga • www.agelessartsyoga.com Bhujangasana - Cobra (boo-jang-GAHS-anna) bhujanga = serpent, snake
BENEFITS
Heart opening pose (creates an expansion in the front of the chest) Builds muscle in the arms Brings awareness to the shoulders Great back stretch (and builds strength)
PRECAUTIONS & CONTRAINDICATIONS
Pregnant ladies (in certain trimesters) should not do cobra.
Lower back injuries need move in and out of the pose mindfully and limit range of motion.
Carpel tunnel and tendonitis may choose a lower level of cobra
Tracey Eccleston • [email protected] • Ageless Arts Yoga • www.agelessartsyoga.com ALIGNMENT, PRANAYAMA & CUES
Foundation:
• Hands stay in the same position as plank & chatarunga
• Thighs and legs stay connected to the earth
Core:
• As we lengthen the spine we slowly lift and bend into an upward facing direction.
• Engage the muscles of the core to support the back bend
• Allow the shoulder to draw down and away from the ears.
• Shoulders can open wide expanding the back and the chest
• Watch for the muscles in the buttocks contracting to cue the full range of motion of your body today
Alignment:
• Elbow stay tucked into the sides fingers are spread wide (see plank/ chaturanga)
• Extend through the arms keeping the elbows soft
• Legs stay hip distance apart (avoid taking feet wide)
Pranayama (Breath):
• Slowly inhale as you rise into the pose
Tracey Eccleston • [email protected] • Ageless Arts Yoga • www.agelessartsyoga.com • Take the breath into the backside of the body to create a cushion and find length
Verbal Cues:
• Allow your head to release from the shoulders like a turtle coming out of its shell
DRISTI & AWARENESS
Dristi:
• Point of focus is gentle gaze
Awareness:
• Awareness should be drawn to extension of the spine
• engagement of the core
• release of the shoulders
• breathing into the back side of the body
NOTES
Great to slowly build up to for COPD (Congestive Obstructive Pulmonary Disease - aka tight chest hard to breath)
Tracey Eccleston • [email protected] • Ageless Arts Yoga • www.agelessartsyoga.com Adho Mukha Svanasana - Downward Facing Dog (AH-doh MOO-kah shvah-NAHS-anna) adho = downward mukha = face svana = dog
BENEFITS
Improves digestion Strengthens wrists, arms, legs, torso etc Stretches almost the entire body (back, arms, legs, torso) For some it calms and relaxes the body decreasing insomnia In sun salutations it is considered a resting pose where you can center and balance the body and the breath
PRECAUTIONS & CONTRAINDICATIONS
Joint injuries in the wrists, shoulders and ankles need to make modifications
High & Low (unmedicated) blo0d pressure
Tracey Eccleston • [email protected] • Ageless Arts Yoga • www.agelessartsyoga.com Sciatica & Pyraphormis syndrome no Downward Dog when aggrivated and lots when it’s in good health
ALIGNMENT, PRANAYAMA & CUES
Foundation:
• Hands have fingers spread wide with pressure at the base of the fingers and the fingers tips
• Feel the lift in the center of the palm engaging the muscles of the arms and the wrists
• Ensure the hands have grounding through the thumb and index finger
• Feel free to slightly rotate through the shoulders to release tension.
• Avoid over extension of the arms by having a slight bend in the elbows (this can help to release shoulders
• Use plank pose as a foundation for the hands and feet locations
• hands are approximately shoulder distance apart (maybe further)
• feet are hip distance apart (again play and explore)
Core:
• think about mountain and lengthen and engage
• pull the belly up and in lengthen the spine
• externally rotate the hips by internally rotating the thighs (let your tailbone blossom like a flower (tee hee))
Tracey Eccleston • [email protected] • Ageless Arts Yoga • www.agelessartsyoga.com Alignment:
• Equal balance between hands and feet
• In cases where hands are week we can shift our weight back into our feet
• let the neck be and extension of the spine
Pranayama (Breath):
• Look for the moment where the breath shifts in order to find the full expression of the pose
Verbal Cues:
• Lengthening of the spine with engagement of the core
• Remember to keep awareness in the pressure points of the hands (hasta bandha)
• be mindful of locking any joints (especially elbows)
• release tension from the shoulders
DRISTI & AWARENESS
Dristi:
• Point of focus is a neutral gaze when the neck is extended
Awareness:
• Awareness should be drawn to the body part than you are looking to focus on. Either hamstrings or lengthening the spine (or playing between them both)
Tracey Eccleston • [email protected] • Ageless Arts Yoga • www.agelessartsyoga.com NOTES
Bend your knees if there are any challenges in the hamstrings or hips. This is a great way to access the stretching and strengthening of the core and the spine.
Walking the dog (bending at ankles and knees can be a great stretch)
Tracey Eccleston • [email protected] • Ageless Arts Yoga • www.agelessartsyoga.com Balasana - Child’s Pose (bah-LAHS-anna) bala = child
BENEFITS
What are some of the benefits of the pose
Can be calming and centering.
In sun salutations it is considered a resting pose.
PRECAUTIONS & CONTRAINDICATIONS
People prone to leg cramps may choose to keep their toes curled under (flexed rather than pointed)
Pregnant ladies (may need to adjust or add bolsters to create comfort)
If head is below heart you can stack fists to make pillow
Be mindful of joint challenges in the ankles, knees and hips
Tracey Eccleston • [email protected] • Ageless Arts Yoga • www.agelessartsyoga.com ALIGNMENT, PRANAYAMA & CUES
Foundation:
• For hands see Downward Facing Dog (DFD) notes
• Knees are wider than the hips to give space for the core and breath
• Tops of the feet are pressing into the earth or toes are turned under
Core:
• Engage the core by drawing belly up and in
• Lengthen through both front and back of the body
• Release and open through the hips
• Actively press the tailbone in the opposite direction of the crown of the head
• Look to keep and engage neutral spine
Alignment:
• Let the neck be an extension of the spine
Pranayama (Breath):
• This is a great pose to “catch your breath” by slowing it down and extending its length
Verbal Cues:
• Lengthen, strengthen, extend, expand
• Cue awareness of breath through senses
Tracey Eccleston • [email protected] • Ageless Arts Yoga • www.agelessartsyoga.com DRISTI & AWARENESS
Dristi:
• Point of focus is soft and relaxed with the option of closing the eyes
Awareness:
• Awareness should be drawn to breath
• Extension of the spine and lengthening of tail bone
• Release through shoulders and hips
NOTES
Two variations of child’s pose. Knees together and knees apart.
Tracey Eccleston • [email protected] • Ageless Arts Yoga • www.agelessartsyoga.com Surya Namaskar: Sun Salutation SERIES A & B
Ashtanga Yoga Surya Namaskara A & B
Surya Namaskara A
Let’s talk about Surya Namaskara ...
Surya Namaskara B
Let’s talk about Surya Namaskara ... Shavasana - Corpse Pose (shah-VAH-sah-nah) shava = corpse
BENEFITS
What are some of the benefits of the pose
Stress relief - calming and relaxing
Way to relax all the muscles
Helps to reduce high blood pressure
PRECAUTIONS & CONTRAINDICATIONS
Pregnant ladies need to use a pillow or blanket under the right side of the body to shift the weight of the baby,
Pregnant ladies should find any position that is comfortable ALIGNMENT, PRANAYAMA & CUES
Foundation:
• Lying on our back
• If extension through the legs causes discomfort in the spine “bend the knees, plant feet on floor then knock knees together”
Core:
• Spine is neutral
• The neck should continue the neutral spine, and may need some support through blocks or blankets.
Alignment:
• Arms resting down the sides with the palms facing up. (look to Mountain to see distance from the body - usually 25-45 degrees)
• Legs extended hip distance apart and relaxed (this may allow for toes to turn out or in)
Pranayama (Breath):
• Follow the natural rhythms
Verbal Cues:
• Find ease in the body (and still maintain the core elements of the pose)
• Let go of anything which no longer serves you.
• Surrender DRISTI & AWARENESS
Dristi:
• Point of focus is relaxed closed eyes
Awareness:
• Awareness should be drawn to relaxation, and let go of the awareness of the body
NOTES