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Asana Library Study Guide ASAnA LiBrAry: inTrodUCTion Asana Library Study Guide ASAnA LiBrAry: inTrodUCTion Asana Library Study Guide What’s our approach to asana? ASAnA AnALySiS: BEnEFiTS oF A PoSE “One of my favorite sayings of my teacher is: ‘The recognition of confusion is a form of clarity.’ If you can be clear that you’re confused about something, that’s a very powerful starting place for an inquiry. The non-recognition of confusion is Avidya … and that’s a whole other problem...” —Leslie Kaminoff, paraphrasing T.K.V. Desikachar © The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustratons by Sharon Ellis or Lydia Mann Asana Library i Asana Library Study Guide Please use this space to record any impressions, notes, ASAnA AnALySiS: BrEATH; JoinT & MUSCLE ACTionS or new thoughts you’d like to ponder from these discussions. With the Breath as a startng point…. We’ll look at: ▶ the relationship between breath and the shape-change of the spine ▶ the relationship between the breath and certain alignment objectives ▶ assumptions like “Do we always need to inhale on a back-bend?” With Joint and Muscle actons as a startng point… We’ll look at: ▶ what joints are moving ▶ what muscles are lengthening and shortening ▶ how it would be to come into that position Workshops: What is the Asana About? ▶ What is the asana about? And who gets to decide? ▶ Sometimes it’s dictated by the style. ▶ Sometimes it’s dictated by the teacher. ▶ Sometimes it’s up to you and what experience you’re aiming to have. © The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustratons by Sharon Ellis or Lydia Mann Asana Library ii ASAnA LiBrAry: 01 Tadasana / Mountain Pose ASAnA LiBrAry: 01 Tadasana / Mountain Pose This is an experiential library. Please participate in the physical explorations along with the students on-screen, and use the spaces here to record notes, impressions, or new ideas you’d like to examine in your practice. We recommend gathering your tools before you begin: a yoga mat, blocks, and a blanket. tada = mountain “Even a pose as fundamental as tadasana can play many roles in how we balance our inner and outer experiences.” —Amy Matthews © The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustratons by Sharon Ellis or Lydia Mann Asana Library 1-1 Tadasana / Mountain Pose Record any thoughts or anything else that piqued your curiosity… BREATH JOINT & MUSCLE ACTIONS WORKSHOP © The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustratons by Sharon Ellis or Lydia Mann Asana Library 1-2 ASAnA LiBrAry: 02 Virabhadrasana I / Warrior 1 ASAnA LiBrAry: 02 Virabhadrasana I / Warrior 1 This is an experiential library. Please participate in the physical explorations along with the students on-screen, and use the spaces here to record notes, impressions, or new ideas you’d like to examine in your practice. We recommend gathering your tools before you begin: a yoga mat, blocks, and a blanket. Virabhadra = the name of a ferce mythical warrior “There’s not a right and the wrong way to do this. But the way we initiate movement matters. For example, in Warrior 1, whether we’re thinking of keeping our spine lengthened at all times or starting from a neutral spine. It has an effect on our breathing and the breathing, of course, has an effect on the alignment.” —Leslie Kaminoff © The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustratons by Sharon Ellis or Lydia Mann Asana Library 2-1 Virabhadrasana I / Warrior 1 Record any thoughts or anything else that piqued your curiosity… BREATH JOINT & MUSCLE ACTIONS WORKSHOP © The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustratons by Sharon Ellis or Lydia Mann Asana Library 2-2 ASAnA LiBrAry: 03 Virabhadrasana II / Warrior 2 ASAnA LiBrAry: 03 Virabhadrasana II / Warrior 2 This is an experiential library. Please participate in the physical explorations along with the students on-screen, and use the spaces here to record notes, impressions, or new ideas you’d like to examine in your practice. We recommend gathering your tools before you begin: a yoga mat, blocks, and a blanket. Virabhadra = the name of a ferce mythical warrior “There’s no law of the universe that says certain movements must be done on an inhale and other movements must be done on an exhale. You might choose an asana to experiment with. Try the opposite breathing patterns of whatever your breathing habits are and see if you learn something.” —Leslie Kaminoff © The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustratons by Sharon Ellis or Lydia Mann Asana Library 3-1 Virabhadrasana II / Warrior 2 Record any thoughts or anything else that piqued your curiosity… BREATH JOINT & MUSCLE ACTIONS WORKSHOP © The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustratons by Sharon Ellis or Lydia Mann Asana Library 3-2 ASAnA LiBrAry: 04 Virabhadrasana III / Warrior 3 ASAnA LiBrAry: 04 Virabhadrasana III / Warrior 3 This is an experiential library. Please participate in the physical explorations along with the students on-screen, and use the spaces here to record notes, impressions, or new ideas you’d like to examine in your practice. We recommend gathering your tools before you begin: a yoga mat, blocks, and a blanket. Virabhadra = the name of a ferce mythical warrior “What happens if you come into the pose all at once? What about in pieces? How does that change your experience? What about your breathing?” —Leslie Kaminoff © The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustratons by Sharon Ellis or Lydia Mann Asana Library 4-1 Virabhadrasana III / Warrior 3 Record any thoughts or anything else that piqued your curiosity… BREATH JOINT & MUSCLE ACTIONS WORKSHOP © The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustratons by Sharon Ellis or Lydia Mann Asana Library 4-2 ASAnA LiBrAry: 05 Uthita Trikonasana / Extended Triangle Pose ASAnA LiBrAry: 05 Uthita Trikonasana / Extended Triangle Pose This is an experiential library. Please participate in the physical explorations along with the students on-screen, and use the spaces here to record notes, impressions, or new ideas you’d like to examine in your practice. We recommend gathering your tools before you begin: a yoga mat, blocks, and a blanket. uthita = extended tri = three kona = angle “How do you build your Trikonasana? Do you set your feet, and then drop “Quote” into it from above? Or do —Citation you build your stable base first and then build the rest of the pose on top of that foundation? Does your experience of the pose change based on how you get into it?” —Leslie Kaminoff © The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustratons by Sharon Ellis or Lydia Mann Asana Library 5-1 Uthita Trikonasana / Extended Triangle Pose Record any thoughts or anything else that piqued your curiosity… BREATH JOINT & MUSCLE ACTIONS WORKSHOP © The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustratons by Sharon Ellis or Lydia Mann Asana Library 5-2 ASAnA LiBrAry: 06 Prasarita Padotanasana / Wide-Stance Forward Bend ASAnA LiBrAry: 06 Prasarita Padotanasana / Wide-Stance Forward Bend This is an experiential library. Please participate in the physical explorations along with the students on-screen, and use the spaces here to record notes, impressions, or new ideas you’d like to examine in your practice. We recommend gathering your tools before you begin: a yoga mat, blocks, and a blanket. prasarita = spread, expanded pada = foot ut = intense tan = to stretch out “We can spend a lifetime of our yoga practice getting our breath and movement to happen together. … And then someone asks us to have them not happen together. It can be a little disorienting. But it’s actually a useful thing. As my teacher always would say, ‘Our yoga practice always has to be a little more clever than our habits,’ even our yoga habits.” —Leslie Kaminoff © The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustratons by Sharon Ellis or Lydia Mann Asana Library 6-1 Prasarita Padotanasana / Wide-Stance Forward Bend Record any thoughts or anything else that piqued your curiosity… BREATH JOINT & MUSCLE ACTIONS WORKSHOP © The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustratons by Sharon Ellis or Lydia Mann Asana Library 6-2 ASAnA LiBrAry: 07 Vrksasana / Tree Pose ASAnA LiBrAry: 07 Vrksasana / Tree Pose This is an experiential library. Please participate in the physical explorations along with the students on-screen, and use the spaces here to record notes, impressions, or new ideas you’d like to examine in your practice. We recommend gathering your tools before you begin: a yoga mat, blocks, and a blanket. vrksa = tree THoUGHTS on BALAnCE: “Balance is not static, it’s active.” —Leslie Kaminoff “Balance is shifting state, not a fixed position.” —Amy Matthews © The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustratons by Sharon Ellis or Lydia Mann Asana Library 7-1 Vrksasana / Tree Pose Record any thoughts or anything else that piqued your curiosity… BREATH JOINT & MUSCLE ACTIONS WORKSHOP © The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustratons by Sharon Ellis or Lydia Mann Asana Library 7-2 ASAnA LiBrAry: 08 Paschimotanasana / Seated Forward Bend ASAnA LiBrAry: 08 Paschimotanasana / Seated Forward Bend This is an experiential library. Please participate in the physical explorations along with the students on-screen, and use the spaces here to record notes, impressions, or new ideas you’d like to examine in your practice. We recommend gathering your tools before you begin: a yoga mat, blocks, and a blanket. pascha = behind, afer, later, westward utana = intense stretch noTE: The back of the body is referred to as west because of the traditional practice of facing the rising sun when performing morning worship.
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