200hr Workbook

Pending
1. Kriyas
2. Ayurveda?

Table of Contents
VOCABULARY & TERMS .......................................................................... 4
Introductory Terms........................................................................................ 5
The 5 Koshas Sheaths of Being .................................................................... 8
The 3 Gunas Forces of Nature.................................................................... 10
Definitions of Yoga....................................................................................... 17
5 Vayus in Yogasana.................................................................................... 19
Purushartha - The Four Aims of Life .............................................................. 21
Four Traditional Schools of Yoga................................................................... 23
Sanskrit Names of Asana.............................................................................. 24
Part 1 ...................................................................................................... 24
Part 2 ...................................................................................................... 26
TEACHING SKILLS ................................................................................ 29
5 Essential Qualities of a Yogi ....................................................................... 30
Cueing & Language...................................................................................... 31
Action Verbs............................................................................................. 33
Pelvic Tilt Matrix .......................................................................................... 34
Pelvic Tilt Worksheet................................................................................. 36
Mini-Lesson Matrix ....................................................................................... 38
Lower Body Stances.................................................................................. 38
Actions of Legs ......................................................................................... 40
Pelvic Tilt & Quad Contraction ................................................................... 41
Upper Body Stances.................................................................................. 43
Stance Matrix .............................................................................................. 45
Balancing Pose Matrix .................................................................................. 46
Piezo Electric Effect................................................................................... 47
Dristi........................................................................................................... 48
Gazing Points ........................................................................................... 48
Eye Exercises ........................................................................................... 50
Shoulder Anatomy & Physiology.................................................................... 52
WORKSHEET: Plate 36 - Bones/Joints in Review ........................................ 53
Study Guide Questions ........................................................................... 54
Shoulder Pose Matrix ................................................................................ 55
Shoulderblade Cueing Chart ...................................................................... 56
Shoulder Strengthening Vinyasas ............................................................... 57

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 Wrist Therapy........................................................................................... 58
Bandhas...................................................................................................... 59
Uddiyana Bandha (Kriya)........................................................................... 59
Mudras ....................................................................................................... 64
Mudras for Practice ................................................................................ 65
Mudras for Meditation ............................................................................ 66
Mudras for Pranayama ........................................................................... 67
Advanced Mudras................................................................................... 68
Teacher Notes on Inversions ........................................................................ 72
Anatomy of the Neck ................................................................................ 74
Brain Stats ............................................................................................... 75
Neck Openers.............................................................................................. 76
Skill Level Chart ........................................................................................... 77
Student FAQs ............................................................................................. 81
PRANAYAMA ......................................................................................... 83
Introduction to Pranayama ........................................................................... 83
Anapanasati ................................................................................................ 84
Ujjayi .......................................................................................................... 86
Samavritti ................................................................................................... 88
Pratiloma .................................................................................................... 90
SEQUENCING ........................................................................................ 91
Warm-up Sequences .................................................................................. 100
Three Movements in Easy Pose................................................................ 100
Three Forward Folds ............................................................................... 100
Circular Movements ................................................................................ 100
Pratapana Vinyasas.................................................................................... 101
Cat/Dog Vinyasa ..................................................................................... 101
Chandra Vinyasa..................................................................................... 102
Ardha Surya Namaskar............................................................................ 103
Challenging Vinyasas ................................................................................. 104
Sun Salute A .......................................................................................... 106
Sun Salute B .......................................................................................... 107
Classical Sun Salute (C)........................................................................... 109
Sun Salute D - for Shoulder Issues........................................................... 112
Reading Notes ................................................. Error! Bookmark not defined.
Yoga for Wellness ...................................................................................... 115
Introduction, pp. xv-xviii ......................................................................... 115
Chapter 1, pp. 3-27 ................................................................................ 116
Accomplishing the Peculiar: Introduction to Balance, pp. 114-125 .............. 117
Revolving: An Introduction to Twists, pp. 61-71........................................ 119
Forward Bends, pp. 35-48 ....................................................................... 120
Inversions .............................................................................................. 122
Anatomy Coloring Book .............................................................................. 123

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Terms of Direction & Movement, p. 2 ....................................................... 123
WORKSHEET: Plate 43 Bones of the Lower Limb...................................... 124
WORKSHEET: Plate 68 Muscles of the Lower Limb ................................... 125

3
VOCABULARY & TERMS
This section covers a variety of vocabulary and introductory terms.

4
Introductory Terms
Asana [AH-sah-nah]
Definition: a yoga pose or posture adopted in the practice of Hatha Yoga
Etymology: to sit, to take a seat; from aste to sit (similar to Greek hesthai - to
sit)

Sthana [STHA-nah]
Definition: the act of standing, standing firmly, being fixed or stationary, a standing
pose or posture
Etymology: staying, abiding, being in or on; also, state or condition, a state of
perfect tranquility

Vinyasa [VIN-yah-sah]
Definition:
a. breath synchronized movement, from Sri K. Pattabhi Jois
b. the sequence of poses of sun salutation A in Ashtanga Yoga (or the
shorter form of chaturanga, up dog, down dog which is technically a
half vinyasa)
c. a modern style of yoga practice found in the west, derived from
Ashtanga Yoga
Etymology: vi special connoting intelligent; nyasa to arrange, order,
sequence, or position

Pranayama [PRAH-nah-YAH-mah]
! Definition: a breathing technique or exercise; traditionally a breathing
technique or practice in which kumbhaka is present, eg nadi shodhana
! Etymology: prana life force energy, spirit, soul, breath; yama restrain,
channel, guide, direct, control

Patanjali [pah-THAN-jah-lee]
! Definition: a sage who composed the Yoga Sutras between 500 and 200 BCE
! Etymology: pata fallen; anjali hands folded in prayer

Sutra [SOO-trah]
! Definition: aphorism, maxim; a short, concise, and dense statement used in
ritual, philosophy, or grammar (in Buddhism, applied to original works rather
than explanatory works)
! Etymology: sutra thread, line, cord, string; suture is derived from sutra

Sthira [STHEE-rah]
! Definition: fixed, motionless, still, calm, firm, steady, durable, lasting
! Etymology: from sthita - standing, staying, situated, resting or abiding or
remaining in

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Sukha [SOO-kah]
! Definition: at ease, comfortable, happy, prosperous, joyful
! Etymology: su happy; kha - place

Pranava [aum, om*]

! The oldest and most sacred and mystical mantra representing the sound of the
universe, originating in the Upanishads and representative of the philosophy of
yoga. Consisting of three syllables a representing creation (Brahma), u
representing preservation (Vishnu), and m representing dissolution (Shiva).
*onomonopia

Namaste [NAH-mah-stay]
! Etymology: nama = bow, as = I, te = you
! I salute the light within your eyes where the whole universe dwells. For when
you are at that center within you and I am at that place within me, we shall be
one.
- Chief Crazy Horse, Oglala Sioux, 1877

Namaste

The gesture Namaste represents the belief that there is a Divine spark within each of us
that is located in the heart chakra. The gesture is an acknowledgment of the soul in one
by the soul in another. "Nama" means bow, "as" means I, and "te" means you.
Therefore, Namaste literally means "bow me you" or "I bow to you."

To perform Namaste, we place the hands together at the heart charka, close the eyes,
and bow the head. It can also be done by placing the hands together in front of the
third eye, bowing the head, and then bringing the hands down to the heart. This is an
especially deep form of respect. Although in the West the word "Namaste" is usually
spoken in conjunction with the gesture, in India, it is understood that the gesture itself
signifies Namaste, and therefore, it is unnecessary to say the word while bowing.

We bring the hands together at the heart chakra to increase the flow of Divine love.
Bowing the head and closing the eyes helps the mind surrender to the Divine in the
heart. One can do Namaste to oneself as a meditation technique to go deeper inside the
heart chakra; when done with someone else, it is also a beautiful, albeit quick,
meditation.

For a teacher and student, Namaste allows two individuals to come together
energetically to a place of connection and timelessness, free from the bonds of ego-
connection. If it is done with deep feeling in the heart and with the mind surrendered, a
deep union of spirits can blossom.

Ideally, Namaste should be done both at the beginning and at the end of class. Usually,
it is done at the end of class because the mind is less active and the energy in the room
is more peaceful. The teacher initiates Namaste as a symbol of gratitude and respect
toward her students and her own teachers and in return invites the students to connect
with their lineage, thereby allowing the truth to flowthe truth that we are all one when

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we live from the heart. ~ Aadil Palkhivala

Recognized as one of the world's top yoga teachers, Aadil Palkhivala began studying
yoga at the age of seven with B.K.S. Iyengar and was introduced to Sri Aurobindo's
yoga three years later. He received the Advanced Yoga Teacher's Certificate at the age
of 22 and is the founder-director of internationally renowned Yoga Centers in Bellevue,
Washington. Aadil is also a federally certified Naturopath, a certified Ayurvedic Health
Science Practitioner, a clinical hypnotherapist, a certified Shiatsu and Swedish bodywork
therapist, a lawyer, and an internationally sponsored public speaker on the mind-body-
energy connection.

Notes

7
The 5 Koshas Sheaths of Being
Vocabulary & Pronunciation
kosha [KOH-shah] sheath, layer, container, covering, capsule
maayaa [mah-YAH] consisting of (instead of maya = apparent, illusion,
shadow)
ananda [ah-NAHN-dah] bliss, unconditioned happiness, pure being - soul or spirit
vijnana [vee-GYAH-nah] literally qualified knowledge, also intellect, sometimes
intuition ekagrata meaning one pointed attention
mano [MAH-noh] matrix of vrittis activated by samskaras mental /emotional
prana [PRAH-nah] system of nadis, network of prana/apana - energy body
anna [AHN-nah] literally food, referring to the physical body

Koshas can work as either a shield, protecting each layer of ones being from harm,
negative energy, and disruptive influences, or a prison, capturing each of these things
inside of ones being.

1. Anna-maya-kosha: The Upanishads refer to the 5 elements of the physical body

as skin, flesh, fat, bones, and filth. The physical body is a container and must be
kept clean and healthy so that it does not present an obstacle to moving through the
more subtle layers toward realizing the soul. Anna means food; the yogi feeds the
body with the most sattvic of all foods.

2. Prana-maya-kosha: Accessed by using the breath (gross) and nerve sensations

(subtle), this layer is composed of the network of nadis that move energy in
particular directions, primarily prana and apana. Prana refers to vital air or the
vayus.

3. Mano-maya-kosha: The layer of the mind contains vrittis or actions. Vrittis are
composed of thoughts, opinions, judgments, plans for the future, memories of the
past, and emotions. Thoughts are like clouds that are moved by the wind.

4. Vijnana-maya-kosha: When one-pointed attention appears, one may develop the

ability to penetrate to the inner most layer. Once a decision is made, a special
energy appears in ones being. This layer contains the higher wisdom that seeks
truth.

5. Ananda-maya-kosha: The spirit or soul, of which its nature is pure bliss.

Yogic tools to access these layers

! anna-maya-kosha: asana to access the physical sheath

! prana-maya-kosha: pranayama to access the energetic sheath
! mano-maya-kosha: chanting/intention to access the mental/emotional sheath
! vijnana-maya-kosha: meditation to access the qualified (truth) knowledge sheath
! ananda-maya-kosha: ritual to access the bliss sheath

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Reflection Questions
Write about your relationship to each of these practicesdo you need more or less of
any?

Asana

Pranayama

Intention & Direction

One-Pointedness

Ritual

9
The 3 Gunas Forces of Nature

Definition
tri = three
guna = [1] primal nature, quality of nature, force of nature
o noun: tamas/rajas/sattva
o adjective: tamasic/rajasic/sattvic
guna = [2] quality
triguna = three qualities of nature

All forms of creation manifest through these qualities, also known as

prakriti or shakti. The gunas are considered the primal substance of the
universe or shakti. As the three universal qualities of nature, the gunas inhabit and
influence the essence of all beings and material objects. Although one of the gunas may
predominate, these three forces are in constant flux and interplay.

Sattva
neutral or balancing
luminosity, light, clarity
harmonizes +/-
oversees and observes

Rajas
initiates change
active, dynamic, stimulating
positive + force
initiates change

Tamas
sustains activity
passive, stabilizing, obstructing
negative - force
obstructs change

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Operating Principles

1. Law of Alternation: the gunas are always in dynamic interaction; it is rare to see
pure Tamas, Rajas, or Sattva. Sattva exists in Tamas and Rajas, Rajas exists in
Sattva and Tamas, Tamas exists in Sattva and Rajas.

2. Law of Continuity: the gunas tend to hold their particular natures for a certain
period once they come into dominance. Substances stabilize on the level of one of
the 3 gunas. Though difficult for Tamas to become Rajas, or Rajas to become
Sattva, once they do so, they will continue in that same quality.

The representations of the gunas in manifested form

Sattva mind Rajas prana Tamas body

The manifestation of the gunas in the spiritual sphere...

Sattva quality of light, love, and life; higher force that allows us to evolve in
consciousness; imparts virtues of faith, honesty, self-control, modesty and
truthfulness

Rajas quality of twilight, passion, agitation;

intermediate or vital force which lacks stability or
consistency; gives rise to emotional fluctuations of
attraction/repulsion, fear/desire, love/hate

Tamas quality of darkness, non-feeling, death; the

lower or material force resulting in ignorance and
attachment; causes dullness, inertia, heaviness, emotional clinging, stagnation

Sattva is the energy of light when it shines we can see with clarity and
we enlighten our true Self. We are sattvic when the body and mind are
clear, alert, tranquil and spacious, whether this happens in meditation, a
focused asana practice or in our daily life. In yoga and ayurveda, we
always want to move toward increasing sattva, as this state of balance
provides the space necessary for healing to occur and for the true
knowledge of the Self to be revealed.

Rajas is the energy of motion. It helps us move from a dull, lethargic state to a place of
clarity and intelligence. In asana and pranayama, we use rajas to move and breathe with
full awareness - channeling energy to develop and expand our consciousness. We need
rajas to quickly adapt to new situations and to act rapidly in emergencies. Rajas is also the
force of creativity and vitality.

Tamas is the inert energy needed for sleep, rest, and stability. We need tamas for strong,
dense bones. We use the energy of tamas in our asana practice for grounding and
stability.

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The gunas can also have negative aspects.

Sattva does not have a negative aspect as it is the healthy energy of a balanced state. We
can be overly rajasic when we overschedule our lives so much that we have no time for
reflection. This can also be a way to avoid or deny our issues, which can only lose their
power once they have been embraced. When tamas is out of balance we may become
dull, dense of mind and unable to see or remove obstacles. We become ignorant,
pessimistic and doubtful. Tamas predominates when a person is depressed. There is no
energy to work or to get out of bed. When rajas is out of balance we are hyperactive,
turbulent, and agitated. We act without awareness, such as an angry outburst at the
slightest infraction by others.

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Study Guide Questions

1. What is the definition of guna?

2. What are the positive manifestations of tamas?

3. What are the negative manifestations of tamas?

4. What are the positive manifestations of rajas?

5. What are the negative manifestations of rajas?

6. What are the positive manifestations of sattva?

7. What are the negative manifestations of sattva?

What are the 2 laws that govern the gunas?

8.

9.

10. Describe a rajasic teacher

11. Describe a tamasic teacher

12. Describe a sattvic teacher

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Definitions of Yoga
joining, uniting;
union, junction, combination;
contact, touch, connection;
employment, application, use;
mode, manner, course, means;
a yoke; a conveyance, vehicle

Katha Upanishad 2.3.11

The firm control of the senses is what is called yoga.

One must then be vigilant; for yoga can be both beneficial and injurious.

tam yogamiti manyante sthiram-indriya-dharanam

apramattastada bhavati yogo hi prabhavapyayau

Shvetasvatara Upanishad 1.3

By practicing the yoga of meditation,

they saw the power of the divine self hidden by its own effects (gunas).

te dhyana-yoga-nugata apashyan
devatmashaktim svagunairnigudham

Bhagavad Gita 2.48

Equanimity is yoga.

samatvam yoga ucyate

Bhagavad Gita 2.50

Yoga is skill/welfare/well-being in actions.

Yoga karmasu kaushalam

Bhagavad Gita 6.16

There is no possibility of ones becoming a yogi if one eats too much or eats too
little, sleeps too much or does not sleep enough.

natyasnatastu yogo sti na caikantamanasnata

na catisvapnasilasya jagrato naiva carjuna

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Bhagavad Gita 6.23

Yoga is known as the disconnection of the connection with suffering.

Duhkhasamyogaviyogam yogasamjnitam

Yoga Sutra 1.2

Yoga is the stilling of fluctuations in the heart-mind field of consciousness

yogashcitttavrittinirodhah

Charaka Samhita, Sharirasthanam 1.138-139

Happiness and misery arise due to contact of the self, sense organs, mind and
sense objects, but when the mind is steadily concentrated to the self, both cease
to exist due to non-initiation and a supernatural power comes forth in the person.
This state is known as yoga by the expert sages.

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5 Vayus in Yogasana

Bhuta Vayu Direction Breath Force Action Location

Feet to
Earth Apana Exhale Downward Rooting
Perineum
Circulation in
Water Vyana "#$% Exhale Everywhere Spreading
all Directions
Perineum to
Fire Samana Inhale Upward Lifting
Diaphragm
Diaphragm to
Air Prana Inhale Expansion Expanding
Throat
Throat to
Ether Udana & Inhale Aspiration Aspiring
Crown

Notes

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REFLECTION: List 3 poses and 3 practices for each element conducive to activating that particular
energypractices may include bandhas, mudras, kriyas, vihara or ahara

Earth Asana
1.
2.
3.

Water Asana
1.
2.
3.

Fire Asana
1.
2.
3.

Air Asana
1.
2.
3.

Space Asana
1.
2.
3.

Earth Practices
1.
2.
3.

Water Practices
1.
2.
3.

Fire Practices
1.
2.
3.

Air Practices
1.
2.
3.

Space Practices
1.
2.
3.

20
Purushartha - The Four Aims of Life

Purushartha is defined as human effort or exertion; human purpose, aim or end; refers to a goal,
end, or aim of human existence. The four purusharthas originated in the epics of the Ramayana
and Mahabharata

Dharma = spiritual, social, moral order, ritual, purpose

Artha = material prosperity in pursuit of meaning
Kama = pleasure or enjoyment
Moksha = liberation or freedom

Dharma has to do with fulfilling our desires in ways consistent with the flow of the whole universe.
It is a process of alignment, whereby one moves steadily, wisely, and
with clear mind in the natural flow of truth, divinity and love. Dharma,
with many layers of meaning, is also referred to as natural law,
harmony, truth, duty, wisdom, and seeing the inherent nature of things.
The word dharma is from dhri, meaning to hold together or to sustain.
To live in dharma is to live with our individual nature in harmony with
universal nature. Svadharma is dharma for
ones self and sanatana dharma is dharma for
the entire universe.

Artha is vital as a being living in a physical body necessitating food,

clothing and shelter. This material need is not in opposition to the other
aims including liberation. Though some traditions place a lower value on
this purpose. In a deeper sense, artha is
obtaining the material means necessary to
fulfill ones dharma.

Kama is the fulfillment of desire in the world.

Without samskaras, there would be no
incarnation in this life. Kama comes from the same root for karma and
refers to the playing out of our deep impressions of attraction and
aversion. Desires must be acknowledged and reasonably fulfilled with
mindfulness so as to move towards freedom from them, instead of
attachment.

Moksha is the liberation from all of the deep driving impressions that
continually play out in the mind and in our lives. Moksha means the deep
conditions no longer bind us to suffering. It is freedom from bondage of
karma that hold us back. Moksha is the direct experience of the absolute
truth or reality, along with setting aside all false identities of who we
think we are. Moksha simultaneously is packed with self-realization, the
direct experience of our true nature as pure consciousness. That
experience plus the total transcendence of conditioning is Moksha.

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Describe your relationship with each of these aims in life

Artha

Kama

Dharma

Moksha

22
Four Traditional Schools of Yoga

Jnana Yoga
In Sanskrit, jnana means wisdom or knowledge. Jnana Yoga
refers to the technique for seeking liberation in which one
discerns (viveka) between the real self (atma) and the non-
self. After this discernment, then the yogi renounces that
which is the non-self or letting go of the unreal. This non-
attachment is termed vairagya in Sanskrit. Through the study
of philosophical texts of the Vedas, steady effort and self-
inquiry, one is able to understand that the real self is
something separate from one's thoughts, ego, senses, and
intelligence. Remembering ones essential nature is key to
this practice.

Karma Yoga
In Sanskrit, the root word of
karma is kri, which means to
do. Karma yoga is the yoga of action. Karma refers to the universal
principle of cause and effect, for every action there is a fruit of that
action. So to change one's state in life, one must change one's
actions. Doing those things that bring a state of enlightenment is
the key aspect of this practice. There is a second aspect to karma
yoga, which takes action one-step deeper and refers to practicing
in selfless service toward others.

Bhakti Yoga
Bhakti yoga is the yoga of love and devotion to a
personal God, guru/teacher, school or system. The yogi
cultivates love for God until the ego is transcended,
thereby merging with the Divine within the heart.
Practices include puja (rituals), kirtan (devotional
singing), japa (repetition of mantras), and meditation
on the Divine.

Raja Yoga
Raja Yoga translates as
"Royal Yoga." It is the classical eight-fold path presented in
Patanjali's Yoga Sutras
yama (restraints)
niyama (observances)
asana (postures)
pranayama (breath control)
pratyahara (withdrawal of the senses)
dharana (concentration)
dhyana (meditation)
samadhi (complete absorption)

23
Sanskrit Names of Asana
Part 1

Opening & Seated Poses

Sukhasana Easy

Virasana Hero

Balasana Child's

Adho Mukha Svanasana Downward Facing Dog - Down Dog

Padmasana Lotus

Siddhasana Adept

Swastikasana Auspicious Pose

Vajrasana Thunderbolt

Breath Synchronized Movement

Tadasana Mountain

Samasthitihi Equal Standing

Namaskarasana Tadasana with Anjali Mudra

Urdhva Hastasana Upward Hand Position

Uttanasana Standing Forward Fold

Urdhva Uttanasana Upward Standing Forward Fold (aka Monkey)

Sun Salutation A

Chaturanga Dandasana 4 Limb Stick Pose (Chatuari in Ashtanga)

Bhujangasana Cobra

Urdhva Mukha Svanasana Upward Facing Dog, Up Dog

Sun Salutation B

Utkatasana Chair, lit. fierce, difficult

Virabhadrasana I Warrior 1

Sun Salutation C

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 Chandrasana Moon Pose

Astangasana 8 Limb Pose

Sharpasana Serpent (low cobra)

Anjaneyasana Lunge (high, low)

Open Hip Poses

Trikonasana Triangle

Virabhadrasana II Warrior 2

Parsvakonasana Side Angle

Closed Hip Poses

Virabhadrasana 1 Warrior 1

Parsvottanasana Intense Side Stretch Pose (Pyramid)

Prasarita Padottanasana Wide Leg Standing Forward Fold Pose

Balancing Poses

Vrksasana Tree

Garudasana Eagle

Virabhadrasana 3 Warrior 3

Ardha Chandrasana Half Moon B

Hasta Padangusthasana Hand to Big Toe Pose

Natarajasana Dancer's Pose

Vatayanasana Horse Pose

Side Stretches

Ardha Chandrasana Half Moon A

Parsva Virabhadrasana Reverse Warrior

Parsva Anjaneyasana Transverse Lunge

Parighasana Gate Pose

Shoulders

Garudasana Eagle

Gomukhasana Cow's Face

25
 Yoga Mudra United Hand Gesture (fingers interlaced)

Purvottanasana East Side Intense Stretch,

aka Incline Plane/Plank, Reverse Table

Vashisthasana Side Plane/Plank (sage pose)

Dolphin Dolphin

Simhasana Lion

Baby Backbends

Salabhasana Locust

Bhujangasana Cobra

Dhanurasana Bow

Deeper Backbends

Ustrasana Camel

Setu Bandha Sarvangasana Bridge (lit. neck lock)

Urdhva Dhanurasana (Ashtanga) Upward (facing) Bow

Chakrasana (Hatha) Wheel Pose

Sanskrit Names of Asana

Part 2

Hip Openers

Malasana Garland, aka Squat

Bhekasana Frog

Raja Kapotasana King Pigeon

Supta Padangushtasana Reclining Hand to Big Toe Pose

Windshield Wipers Windshield Wipers

Forward Folds

Janu Sirsasana Head to Knee Pose

Ardha Baddha Padma Paschimottanasana Half Bound Lotus Seated FF Pose

26
 Triang Mukhaikapada Paschimottanasana 3 Limb 1 Foot Facing Seated FF Pose

Marichyasana Sage Pose A & B

Dandasana Stick/Staff Pose

Paschimottanasana Seated Forward Fold (lit. West Side Stretch)

Baddha Konasana Bound Angle, aka Butterfly

Upavista Konasana Spread Angle Pose

Kurmasana Turtle

Supta Kurmasana Reclining Turtle

Bidalasana Cat

Shashangasana Rabbit

Abdominals

Navasana Boat

Supta Dandasana Reclining Staff/Stick Pose

Bicycle Crunch non traditional

Standing Twists

Parivritta Trikonasana Revolving Triangle

Parivritta Parsvakonasana Revolving Side Angle

Parivrtta Ardha Chandrasana Revolving Half Moon

Seated & Reclining Twists

Ardha Matsyendrasana Half Lord of the Fish Pose

Marichyasana Seated Sage Twist Pose A, B, C, D

Bharadvajasana Seated Sage Twist Pose

Supta Jathara Parivartanasana Reclining Twist

Arm Balances

Bhujasana Shoulder Pose, aka elephant trunk

Bhujapidasana Shoulder Squeeze Pose

Bakasana Crow

Astavakrasana Eight Crook/Bend Pose

27
 Koundinyasana Sage Pose

Galavasana Sage Pose

Mayurasana Peacock

Tittibhasana Firefly

Tolasana Scales

Uplithi (Astanga) Uplifting Pose

Nakrasana (Astanga) Crocodile

Makarasana Crocodile

Adho Mukha Vrksasana Handstand (lit. downward facing tree)

Pincha Mayurasana Tail Feather of the Peacock,

aka forearm balance

Inversions (Viparita Karani)

Sirsasana Headstand
(King of Asana)

Salambha Sarvangasana Shoulderstand, lit. supported all limbs pose

(Queen of Asana)

Nirlambha Sarvangasana Candlestick, Unsupported Shoulderstand

Closing Poses

Viparita Karani Legs up the Wall (lit. active reversal)

Halasana Plow

Matsyasana Fish

Shavasana Corpse

28
TEACHING SKILLS
This section covers a variety of vocabulary and introductory terms.

29
5 Essential Qualities of a Yogi
~Aadil Palkhivala

Describe your feelings and attitudes for each of the 5 qualities in relationship to your yoga
practice

1. Desire to grow

2. Willingness to change

3. Receptivity to appropriate feedback

4. Persistent effort

5. Patience (time)

30
Cueing & Language
#1: Naming the Pose

First, before anything else, name or announce the pranayama, pose, or sequence
you are about to teach. You may use future tense cues We are now going to
practice Triangle Pose, Trikonasana.
Next, define each Sanskrit term as it's used.
Do not cue the name of the pose for the vinyasa entry Stand in Tadasana.

#2: 2nd Person Singular

Use 2nd person singular only, even for the demo.

#3: Action Verb Commands

Cueing Vinyasa
Breath - "inhale" or "exhale"
Action Verb - "raise"
Body Part - "your arms"
Direction - "to the sky"
Qualifier touching the palms together overhead (if necessary)
Dristi and look up at your thumbs (optional)

Key Points of Cueing Vinyasa

Use inhale/exhale ONLY when you have a synchronized movement to match.
Structure your cue to match the length of one breath - about 4 seconds.
Breath one breath yourself for each cue that you speak.
Start most cues with inhale, end with an exhale cue.
Stances do not need in/exhale cues.

Cueing Asana
Action Verb - "spread"
Body Part - "your fingers "
Direction - "apart"

Key Points of Cueing Asana

Drop the inhale/exhale. When cueing the breath, use fundamental breathing
cues such as breathing through the nose, ujjayi, longer exhales or qualities.
Cue all 3 regions of the body lower, middle (hip position & pelvic tilt), upper.
As a newer teacher, look for 3 key cues per pose.

#4: Cueing Order

31
 1. Name the Pose & call out the Props.
2. Cue the Stance (arms/legs or hands/feet) no breath cues needed
3. Vinyasa Entry
4. Koshas
a. Physical: alignment & action
b. Energetic: breath, bandhas, and nerve relaxation cues
c. Mental: started with the words, notice or feel
d. Silence: for a breath or two
e. Smile & Surrender: this is your dharma
5. Vinyasa Exit

#5: Banned Word List

Avoid the use of the following words

begin or start (only once at the beginning of class)
not, don't, won't, can't (any form of a negative)
always, never, must, only (absolutes)
"ing" form of verbs (gerund form which changes the verb to a noun)
on your next [inhale/exhale] (only for private one-on-one lessons)
I want you to; your going to
yr gonna, ya wanna, yr gonna wanna
you should, you can, see if you can
you may need to
try, should
make sure, keep
yourself or you (too general as a body part)
that or those (refers to the past)
just (minimizes the command)
energy (what is it first?)
press through or press out of or into
lengthen your spine (concept)
release, relax, allow (except for the face, K2 or in shavasana)
square your hips toward me (avoid using me as a direction)
you are doing it incorrectly, wrong, bad (positive framing instead)

Replacement Words
butt > hips or seat
drop > replace with lower
stomach > replace with belly
find a gazing point > replace with gaze at a spot under your nose
tuck the pelvis > instead, tilt the pelvis
bend your arms > replace with bend your elbows
bend your legs > replace with bend your knees
sitsbones > replace with sitbones
hips widths distance > replace with hip distance

*** Key Point: avoid superfluous language

32
Action Verbs

Activate Curve Guide Pull Stand

Align Decrease Hold Push Step
Anchor Deepen Hop Quiet Spread
Arrange Direct Hug Raise Squeeze
Awaken Distribute Increase Reach Stabilize
Balance Draw Kick Relax Step
Bear Ease Launch Release Stimulate
Bend Elongate Lay/lie Repeat Straighten
Bind Energize Lean Rest Strengthen
Boost Engage Lengthen Return Stretch
Brace Establish Lift Roll Support
Bring Exert Lunge Rotate Sweep
Broaden Experiment Move Secure Swing
Center Extend Notice Separate Telescope
Clasp Feel Open Sit Tuck
Concentrate Firm Place Slide Turn
Connect Flex Plant Seal Twist
Continue Free Point Set Wrap
Contract Gaze Position Shift
Control Glide Practice Smooth
Counter Grasp Press Soften

33
Pelvic Tilt Matrix

anterior posterior precise anatomical terminology

forward backward laymans terms
dog cat terms coined by erich schiffmann

lift tail tuck tail anatomical landmark subtle / frontside

descend pubis elevate pubis anatomical landmark subtle / backside
lower asis raise asis anatomical landmark gross / frontside
ascend sitbones descend sitbones anatomical landmark gross / backside
deepen crease stretch crease Iyengar terminology

restricted psoas restricted hamstring musculature (structural)

extends spine flexes spine impact on spine
perky butt shy butt uh?

forward folds backbends asanas

buoyancy (prana) grounding (apana) directional force (vayu)
rajasic tamasic energetic effects (guna)
vata/pitta kapha constitution (dosha)
sensory overload ignorance mental effects (mano maya kosha)
anxiety depression emotional effects (mano maya kosha)

nutation (+) counter-nutation (-) astronomy & physiology *

* [physiology] In upright vertebrates, the sacrum is capable of slight independent movement along the
sagittal plane. When you bend backward the top (base) of the sacrum moves forward relative to the ilium;
when you bend forward the top moves back. The anterior motion of the sacral base is called nutation, and the
posterior motion is called counter-nutation. ~Wikipedia

34
Excessive anterior/dog Excessive posterior/cat

Stretch Stretch
erector spinae (low back muscles) abdominal muscles
hip flexors (iliopsoas, quadratus femoris) hamstrings (back thighs)
quadriceps (front thigh muscles) gluteus maximus (buttocks)

Strengthen Strengthen
hamstrings (posterior thighs) erector spinae (low back)

glutes (buttocks) hip flexors (iliopsoas, rectus femoris)

abdominal musculature quadriceps (front thighs)
(esp. inner core muscles)

too much forward pelvic tilt leads too too much backward pelvic tilt leads too

35
Pelvic Tilt Worksheet

Excessive anterior/dog - list the poses to stretch

erector spinae (low back muscles)

1.
2.
3.

hip flexors (iliopsoas, quadratus femoris)

1.
2.
3.

quadriceps (front thigh muscles)

1.
2.
3.

Excessive anterior/dog - list the poses to strengthen

hamstrings (posterior thighs)

1.
2.
3.

glutes
1.
2.
3.

abdominal musculature (esp. inner core muscles)

1.
2.
3.

36
Page 2

Excessive posterior/cat list the poses to stretch

abdominal muscles
1.
2.
3.

hamstrings (back thighs)

1.
2.
3.

gluteus maximus (buttocks muscle)

1.
2.
3.

Excessive posterior/cat list the poses to strengthen

erector spinae (low back)

1.
2.
3.

hip flexors (iliopsoas, rectus femoris)

1.
2.
3.

quadriceps (front thighs)

1.
2.
3.

37
Mini-Lesson Matrix

Lower Body Stances

Feet Together

Position: Tadasana aka Samasthitii

Instructions
1. Stand with your feet together with the
big toes and heels touching.
2. Then, lean back so the weight is in your
heels while pressing the 4 corners of the
feet down and lifting the inner arches up at the same time.

Purpose
To teach proper alignment of Tadasana.
Create height (minimizes pelvic tilt ability).

Hip Distance from Mountain Pose

Purpose
To modify for pregnancy, instability, etc.
Creates width for stability.

Position: when the student is already in Tadasana.

Instructions
1. Find the front hip bones (ASIS) with your fingertips. Align your second toe with the
middle of the ASIS.
2. Then, align your feet straight and parallel forming the number 11.

Hip Distance from Standing Forward Fold

Purpose
To stabilize the body so that the focus on the upper body may be effective.
Create width to allow pelvis to tip forward (or backward in other poses).

Position: when the student is already in Uttanasana.

Instructions
1. Place your fists side by side between your big toes.
2. Then, align your feet straight and parallel forming the number 11.
3. Set up arm position. Then, bend the knees, spread the toes, and lean forward to
hold the weight in the balls of the feet.

38
Weight Distribution in Tadasana

Purpose
To stabilize the lower body so that the focus on the upper body may be effective.
Balance weight in Tadasana.

Instructions
1. Lift the toes.
2. Lean back so the weight centers in the heels of the feet.
3. Press the ballmounts of the toes down to counter-balance.
4. Lift the ASIS and descend the tail.
5. Contract the quads.

Weight Distribution 1 in Standing Poses

Purpose
To stabilize the lower body in asymmetrical poses

Instructions
1. Shift the weight forward into the ball of the front foot.
2. Shift the weight back into the heel of the back foot.

Weight Distribution 2 in Standing Poses

Purpose
To stabilize the lower body in asymmetrical poses

Instructions
1. Press the outer edge of the back foot down.
2. Lift the inner arch.

39
Actions of Legs
There are 4 ways to cue the legs
1. Quad Contraction see mini-lesson below; good for hip distance apart.

2. Squeeze Legs Together good for legs together, especially when coming up in the
last vinyasa of the sun salute.

3. Femur Grounding press heads of femurs back, then tuck tail.

4. Inner & Outer Spirals not recommended as many do not find lengthening from
these actions; roll inner thighs internally, then from the ASIS bones spreading
apart, tuck tail.

40
Pelvic Tilt & Quad Contraction

Seated

Purpose
To neutralize the pelvis so that a long/tall spine can be created (anna-maya-
kosha).
To create a clear pathway of prana toward the heart (prana-maya-kosha).
To open and clarify the senses (mano-maya-kosha).
To teach the student the vocabulary of pelvic tilt use at the beginning of class
and/or in intro/basics classes.

Position: Sukhasana, Virasana, or Padmasana.

Instructions
1. With the hands on the hips, tilt/tip
the pelvis forward and back making
the movements smaller and smaller
until your seat is right on top of the
sitbones.
2. With deep and fluid breaths (kosha
2), notice how light and tall you feel
(kosha 3) [once other upper body
cues are given].

Standing

Purpose
To neutralize the pelvis so that a long/tall spine can be created (anna-maya-
kosha).
To create a clear pathway of prana toward the heart (prana-maya-kosha).
To open and clarify the senses (mano-maya-kosha).
To teach the student the vocabulary of pelvic tilt use at the beginning of class
and/or in intro/basics classes.

Position: stand in Tadasana with feet hip distance apart

Instructions for pelvis (R/L)

1. With the hands at the hips, place fingertips on the top rim of the front hip bones
(ASIS) and the thumbs on the top edge of the pelvis (PSIS).
2. Tilt the pelvis (most often posterior into cat) so that the top rim of the ASIS is
aligned with the top edge of the PSIS.

Instructions for pubis (midline)

1. Once the eyes are closed*, place heels of hands over ASIS bones and fingertips on
pubis.

41
 2. Tilt the pelvis (most often posterior into cat) until the hands and fingertips align on
the vertical plane.
* Eyes closed when asking students to touch sacred space areas such as pubis or tail
for awareness and alignment purposes.

Quadricep Contraction

Purpose
To stabilize knee joint.
To pump blood flow up toward heart (next pump is
mulabandha).
To a send signal to the hamstrings to stretch/release
through reciprocal inhibition.

Position: sit with one leg forward in Janushirshasana.

Instructions
1. Relax extended leg, take pointers fingers and move the kneecap side-to-side
noticing the mobility of the patella (kneecap bone).
2. Then flex the foot and contract the quad; with the pointer fingers, notice how the
kneecap becomes stable and unmovable.
3. Extend both legs and contract and release the quads about 10 times to create a
clear nerve pathway from brain to muscle.
4. Stand up and apply quad contraction to one of the following posestadasana,
trikonasana, parsvotanasana, or prasarita padottanasana.
5. Key Point: use quad contraction whenever the knee is straight whether seated
or standing.

42
Upper Body Stances
*Especially important for vinyasa-based classes in which down dog is used as the primary
transition pose between standing or seated poses or between sides of poses.

Shoulder Distance

Purpose: to teach proper alignment of hands for any pose in which weight is borne on the
hands.

Position: come onto all fours into Table.

Instructions
1. Place your hands shoulder distance apart so
that the wrists are under the heads
of the shoulders or the middle finger aligns
with the head of the shoulder [width].
2. Then, press [levels cue here] down as
follows
a. Beginner: root of first finger;
b. Intermediate: inner triad;
c. Advanced: horseshoe down and center of palm up.
3. Add align wrist crease with front edge of mat [rotation]. And align thumb and first
finger into a J (instead of an L which may strain hand ligaments).

Inner Triad

Purpose: to stabilize and strengthen the position of the hands and the upper body.

Instructions from seated

1. Lift your hand up and
spread your fingers.
2. Use the pointer finger of
your other hand to touch
the root of the index
finger, the root of the
thumb, and the inner heel
of the hand (inside the
carpal tunnel). This is the
inner triad.
3. Key Point: go into a pose
(table or down dog)
immediately following the
mini-lesson and apply the
cue, press the inner triad
of the hand firmly down.

43
Shoulderblade Wrap

Purpose: to stabilize and strengthen the serratus anterior and upper

body protecting the rotator cuff muscles; to turn the traps off in order
to lengthen the cervical spine; thereby releasing tremendous amount
of stress and tension often stored in the upper body.

Instructions from seated

1. Bend your elbows to the side.
2. Roll your elbows in toward the midline (without lowering the arms down toward
the floor) so that the shoulderblades spread apart and the traps turn off* which
frees the neck) [through reciprocal inhibition].
3. Straighten the arms by pressing [levels cue here] down.
4. Squeeze the outer upper arms in (to place the arm in socket).
5. Key Point: go into down dog and immediately teach the mini-lesson with the
same cues as the demo.

Chest Muscle Contraction

Purpose: to stabilize and strengthen the

position of the hands and the upper body.

Instructions from seated

1. Lift your hand up and spread your
fingers. Use the pointer finger of your
other hand to touch the chest muscle.
2. Squeeze the chest muscle and feel
how the upper arm pulls in, relax the
chest muscle and notice how the upper arm releases away from the chest.
3. Key Point: go into a chaturanga immediately following the mini-lesson and apply
the cue, squeeze the chest muscles before/during/after you lower down slow into
chaturanga.

44
Stance Matrix

45
 Balancing Pose Matrix

Balancing Poses Balancing Poses

Matrix
vertical spine horizontal spine

Ardha Chandrasana
Vrkshasana
Half Moon B
Tree
dristi is thumb
Open Hip dristi is horizon
kickstand w/ fingers (bottom) &
anjali or padma mudra
abhaya mudra (top)
enter/exit from Tadasana
enter/exit from Triangle

Garudasana Virabhadrasana 3
Eagle Warrior 3
Closed Hip dristi is 3rd eye dristi is thumbs
Parivritta hasta mudra kali mudra
enter/exit from Tadasana enter/exit from Warrior Lunge

Hasta Padangusthasana Natarajasana

Advanced Poses
Hand to Big Toe Pose Dancer's Pose

Ardha Baddha Padottasasana Eka Pada Utktasana

Half Bound Lotus Standing FF One Leg Chair
Specialty Poses to
Vatayanasana Vakra Pada Utkatasana
Horse Pose Cross Leg Chair

46
Piezo Electric Effect

Piezoelectric Effect and Bone Density

Piezoelectric effect is the property of some materials to convert mechanical energy to
electrical current. Piezo is a Greek word that means to squeeze. The effect was first
discovered by Pierre Curie and Jacques Curie in 1880. Dr. I. Yasuda in 1957 discovered
the existence of piezoelectric effect in bones.

Bone
The majority of bones consist of bone matrix that is inorganic and organic in nature.
Hydroxyapatite, which is crystalline, forms the inorganic part of the bone matrix. On the
other hand, Type 1 collagen is the organic part of the matrix. Hydroxyapatite has been
discovered to be responsible for piezoelectricity in bones.

Origin of Piezoelectricity in Bones

When collagen molecules, consisting of charge carriers, are stressed, these charge carriers
from the inside move to the surface of the specimen. This produces electric potential
across the bone.

Bone Density and Piezoelectric Effect

The stress acting on the bone produces the piezoelectric effect. This effect, in turn,
attracts bone-building cells (called osteoblasts) because of the formation of electrical
dipoles. This subsequently deposits mineralsprimarily calciumon the stressed side of
the bone. Hence, the piezoelectric effect increases bone density.

Significance
An external electrical stimulation may lead to healing and repair in bone. In addition, the
piezoelectric effect in bone may be used for bone remodeling. Dr. Julius Wolff in 1892
observed that bone is reshaped in response to the forces acting on it. This is also known
as Wolffs law.

Resource: Wikipedia
Recommended Yoga Poses to strengthen the bones
Tree
Eagle
Half Moon B
Warrior 3
Dancers Pose

47
Dristi

Gazing Points

Common gazing points in asana practice...

1. Urdhva: upward or internal as in Virabhadrasana

2. Adho: downward as in Urdhva Dhanurasana
3. Hastagra: hand as in Trikonasana
4. Angustamadya: thumb(s) as in the first pose of Surya Namaskara A
5. Padhyagra: toes as in Paschimottanasana
6. Padangustha: big toe as in Janushirshasana
7. Nahbi: navel as in Adho Mukha Svanasana
8. Parsva: left or right as in Ardha Matsyendrasana

Esoteric gazing points used in pranayama and meditation

Nasagrai: down at the tip of the nose, center of ida and pingala nadis, used most
frequently, as in Padmasana - also called Vishnu Dristi
Broomadhya: up at the eyebrow center as in Urdhva Dhanurasana - also called Shiva
Dristi

Upanishads

The ancient texts describe three types of gaze during meditation practice...

new moon (ama-dristi) with the eyes closed

first phase moon (pratipad-dristi) with half-open eyes
full moon (purnima-dristi), with the eyes wide open

Vocabulary

dristhi = attitude, vision, eyesight, opinion, wisdom, sight, point of view, seeing, beholding, minds
eye

drishya = that which is to be seen

In classical yoga, this refers to prakriti,

the comprehensive term for nature. Yoga
Sutra 2.18 defines nature as having three
constituent qualities: clarity or brightness
(prakasa), movement or activity (kriya),
and inertia (sthithi), also known as to
Samkhya Dharsana as purity (sattva),
activity (rajas), and obscurity (tamas).

48
Drashtri = seer

o The term for the Self in its role as witness of the flux of psycho-mental phenomena.

dridhata = firmness/steadiness

o A result of the practice of asana.

divya dristhi = intuition

o Receiving guidance from the super-soul (paramatma) within the heart.

Patanjali Sutras

Sutra 1.3

Tada drastuh svarupe avasthanam.

Then the seer is established in ones own true self.

49
Eye Exercises

1. Roll the Eyes

Roll the eyes in circles tracing the numbers on an imaginary clock
o Seated, close the eyes
o Inhale, hold the breath, look up at the imaginary number twelve
o Follow the numbers on the clock clockwise as fast as you can but stopping on each
number 12, 1, 2, 3, 4
o Exhale, lower eyes to center, repeat counter-clockwise 12, 11, 10, 9, 8

2. Quadrants
Dart the eyes back and forth in sections
Seated, close the eyes; Inhale, hold the breath; Shift the eyes back-and-forth from
12 to 3; Exhale, eyes to center
Inhale, hold the breath; Shift the eyees back-and-forth from 3 to 6; Exhale, eyes
to center
Inhale, hold the breath; Shift the eyes back-and-forth from 6 to 9; Exhale, eyes to
center
Inhale, hold the breath; Shift the eyes back-and-forth from 9 to 12; Exhale, eyes
to center
Repeat, counter-clockwise

3. Near & Far

Shift the eyes from your thumb to a point far
Seated, keep the eyes open, straighten your arm in front of you with the thumb in
front of the nose
Inhale, hold the breath
Shift the eyes from your thumbnail to a point furthest forward in the room, move
the eyes back and forth as fast as you can but stopping to completely focus on
each of the 2 points thumbnail and far point
Exhale, eyes to center, switch thumbs and repeat

4. Left & Right

Turn the eyes to the side separate from the movement of the head, then follow with the
head, repeat other side
Seated, inhale, hold the breath, keep the head still and turn the eyes to the right,
then turn the head; turn the eyes to center, then to turn the head, exhale
Inhale, hold the breath, keep the head still and turn the eyes to the left, then turn
the head to the left; turn the eyes to center, then to turn the head to center,
exhale
Repeat on your own for several rounds

5. Peripheral Vision
Gaze with one pointed attention holding the dristi at a fixed point straight forward on the
horizon, circle the arms up and down with the breath.
In tadasana, circle the arms up on inhale, down on exhale with the gaze fixed
straight forward at the horizon; at the same time, use your peripheral vision to

50
 look/see/sense everything else around you, repeat on your own for several rounds

6. Warming the Eyes

Warm the eyes with heated hands
Seated, exhaling rub the hands back-and-forth quickly to generate heat, cup and
place over the eyes, then breath in deeply soaking in the heat
SAFETY: do not press on the eyeballs at any time!

Notes

51
Shoulder Anatomy & Physiology
In human anatomy, the shoulder comprises the
part of the body where the arm attaches to the
torso. The shoulder is made up of 3 bones - the
clavicle (collarbone), the scapula
(shoulderblade), and the humerus (upper arm
bone) as well as associated muscles, ligaments,
and tendons. The articulations* between the
bones of the shoulder make up the shoulder
joint. The shoulder must be both flexible and
strong. Flexibility is used for its wide range of
motion and to enable the arms and hands to perform
action. Strength is used for lifting, pushing, and pulling.
Due to the competing nature of flexibility vs. strength in
the shoulder and its wide range of motion unlike the hip,
the shoulder is suspect to injury and dysfunction.

The 3 joints of the shoulder are glenohumeral,

acromioclavicular, and the sternoclavicular joint. The
shoulder can adduct, abduct, rotate, be raised in front
and in back of the torso, and move through a full 360
degrees in the saggital plane. This range of motion
makes the shoulder unstable and far more prone to
dislocation and injury compared to other joints.

The major muscles are the serraturs anterior, the

subclavius, pectoralis minor, sternocleidomastoid, levator
scapulae, rhomboid major/minor, trapezius, and deltoid.

The rotator cuff is a structure composed of

tendons that, with associated muscles
(supraspinatus, infraspinatus, teres minor and
subscapularis), holds the ball at the top of the
humerus in the glenoid socket. The tendons of the
rotator cuff muscles also connect to the capsule of
the glenohumeral joint. Two filmy sac-like
structures called bursae permit smooth gliding
between bone, muscle, and tendon. They cushion
and protect the rotator cuff from the bony arch of
the acromion.

* articulation = 2 the state of being jointed or a

specified joint; from Latin, articulare "divide into
joints utter distinctly" from articulus "small
connecting part"
Source: wikipedia.org/wiki/shoulder

52
WORKSHEET: Plate 36 - Bones/Joints in Review
Instructions: answer questions #A-H & #1-3

53
Study Guide Questions

Anatomy...
1. What is the definition of "shoulder"?
2. What are the 3 bones of the shoulder?
3. What is the definition of the shoulder joint?
4. Why is the shoulder more prone to dislocation and injury compared to other joints?
5. Name 3 of the 8 shoulder muscles...
6. What is the rotator cuff?
7. What are the 4 muscles of the rotator cuff?

Asana...
1. Name 3 fundamental shoulder opening poses...
2. Name 3 fundamental shoulder strengthening poses...
3. In down dog, what muscle is in reciprocal inhibition to the contraction of the
serratus anterior? What cue is related to this action?
4. In chaturanga, what is the degree of angle at the elbow joint, between the
forearm and upper arm bone?
5. In chaturanga, what are the key muscles to contract when lower down to protect
the shoulder?
6. In up dog, what is wrong with this cue - "pull the shoulderblades back"?
7. What is the relationship of the inner triad to vinyasa flow yoga?
8. What inversion is prepped with yoga mudra and why? What inversion is prepped
with gomukhasana and why?
9. What is the Sanskrit term for stability?
10. What is the Sanskrit term for bone?

54
Shoulder Pose Matrix

Arms in Cactus / Field Goal

Yoga Mudra
inhale, raise hands up and
Palms facing toward & away
then lower back of hands to floor
inhale, raise arms up and overhead
exhale, raise hands up and
exhale, raise arms up over chest
then palms down to floor

Warm-ups Yoga Mudra in Bridge

Grab Opposite Elbows
in apanasana lower shoulders & inhale raise hips,
exhale to the side
raise shoulders, then exhale lower hips
inhale to the center
rounding the back and cat tilted the pelvis

Arms in a T-position
Warrior 1 next to Wall
exhale twist arms in opposite directions
elbow bent / sholderblade down
inhale to the center

Arms up & down Arms side to side

inhale, raise hands up inhale, raise hands up and
Openers exhale, lower behind back exhale, lower behind back
with a strap inhale, raise hands up inhale, raise hands up and
seated in exhale, hands down to floor exhale, palms down to floor
virasana Military Press Yoga Mudra Neck Stretch
on a block inhale, raise hands up, with fingers interlaced behind back
exhale, lower hands down, draw hands to the side body
behind the head then tilt head sideways in opposition
Openers Strengtheners
Adho Mukha Svanasana Chaturanga Dandasana
Downward Facing Dog 4 Limb Stick Pose
wrap shoulderblades toward armpits squeeze elbows in and contract pec's
Sun Salutes Sun Salute A/B Sun Salute A/B
A&B Bhujangasana Urdhva Mukha Svanasana
Low Cobra Upward Facing Dog
pull shoulderblades down the back pull shoulderblades down the back
Sun Salute A modification Sun Salute A/B

Garudasana - Eagle (arms)

Dolphin
lift elbow & lower shoulderblades,
Ardha Pincha Mayurasana
forearms forward & closest thumb back
+ Dolphin Push-ups
explore in warrior stances
Gomukhasana - Cow's Face (arms)
Side Plane
top s-blade around & up,
Fundamentals Vashisthasana
bottom down & in (beg: strap)
+ Side Plane Vinyasa
use in padottanasana or virasana
Yoga Mudra - Gesture of Union Incline Plane
straighten elbows, reach hands up & over, Purvottanasana
then clasp palms (beg: strap) literally east side intense stretch
best in uttanasana or padottanasana + Reverse Table Vinyasa

Wrist Therapy & Hands Reversed on Floor in Table Cobra Rolls & Wrist Circles
Counterposing Back of Hands on Floor in Table Elbow Twists

55
Shoulderblade Cueing Chart

Chart Up/Down Together/Apart Forward/Back

Arms 1) DOWN 2) FORWARD

at Side
or in a called depression Neutral toward front
T-Position (vs elevation) body

Neutral
Arms * down tends to APART
slightly forward
above shorten side called abduction
Head to front body
body and leave or protraction
traps contracted

Neutral
* down tends to
Arms TOGETHER
flatten cervical slightly forward
behind called adduction
Back curve and strain to front body
or retraction
the nuchal
ligament

56
Shoulder Strengthening Vinyasas

Dolphin (facing the earth)

From dolphin
Step the feet back 3-4 inches.
1. Inhale lean forward taking shoulders past elbows.
2. Exhale press forearms down to lift hips up.
Repeat

In dolphin plank, slide shoulders past elbows, look at thumbs, tuck tail, draw navel to
spine and press heels back in space. In dolphin, apply all the same principles of down
dog, including wrapping the shoulderblades toward the armpits. Look for the shoulders to
intersect the line from wrist to hip.

Reverse Table (facing the sky)

From seated on the floor
Bend the knees and place the feet hip distance apart
Place the hands 3-4 inches behind the hips shoulder distance apart and lift the
sternum higher than the shoulders as you straighten the arms
1. Inhale, lift the hips higher than the knees
2. Exhale, lower the head back and rest on the upper traps
3. Inhale, lift the head
4. Exhale, lower your seated between your hands a few inches off the floor while
flexing the feet and contacting the quads
Repeat

In reverse table, lift toes and press 4 corners of feet down, contract the hamstrings,
buttocks (keeping knees no wider than hip distance or squeezing a block), squeeze the
shoulderblades together, press the hands down, and rest the head back if the sternum is
higher than the heads of the shoulders. Look for the arms and lower legs to be
perpendicular to the floor.

Side Plane (facing the horizon)

From side plane with feet hip distance apart
Exhale, reach the arm over the head into a half moon shape while lifting the hips
higher
1. Inhale, lower the hips a few inches off the floor drawing the hand in front of the
belly in jnana mudra
2. Exhale, lift the hips (higher than tadasana to make it easier) and reach the arm
over the head wrapping the shoulderblade toward the armpit
Repeat
Keep pelvis in cat tilt, navel to spine, sternum up

57
Wrist Therapy

Inside Wrist Stretch

From seated on the heels
Turning the palms forward, place the hands flat on the
floor with the fingertips pointing toward the knees.
Once the palms are flat on the floor (right in front of your
knees), then step the knees back about a foot into table
stance. For more stability, hook the toes under.
Stage 1 inhale, bend the elbows back toward the knees,
then exhale and lean hips back to heels.*
Stage 2 inhale, straighten the elbows straight (for
hyperextension, bend 1-2 degrees), then exhale and lean
hips back to heels. Lean back until you feel sensation but
not pain (the edge).

Outside Wrist Stretch

From seated on the heels
Place the back of the hands flat on the
floor with the fingers pointing toward each
other. Bend the elbows 5-10 degrees. Do
you feel like a gorilla?
Once the back of the hands are flat on the
floor, step the knees back about a foot
into table stance. For more stability, hook
the toes under.
Inhale open and spread the fingers.
Exhale close the fingers and thumbs into a fist.*
* Do as many rounds as emails you sent this week

Intermediaries & Counterposes

Practice Position: sit up on the heels (or stand up on the knees)

Cobra Rolls
Inhale bring fingers together and bend forward at the wrist coming up
Exhale spread fingers and backbend the wrist going down

Wrist Circles
Interlace fingers together and squeeze elbows together.
Roll wrists in circles, one direction, then the other.

Elbow Twists
Bring hands together in anjali mudra with arms straight. Turn back of hands
toward each other, then cross at the wrists.
Inhale - interlace fingers. Exhale rotate and twist down and then around and
down to your edge. Straighten your elbows until you feel sensation but not pain.

58
Bandhas
Uddiyana Bandha (Kriya)
Flying Upward Bind (Cleanse)

Vocabulary
Uddiyana means to fly up or to rise
upward.

Uddiyana is both the practice (technique)

and result (effect) signifying a light or
weightless quality, found in the more
subtle aspects of the body (kosha). The
subtle energy of prana (the great bird) is
forced (ha-tha) at the navel center
(manipura chakra) into the central energy
channel (sushumna) rising to the heart
(anahata chakra). See Krishnamacharya in
photo at right in Mulabandhasana.

Prep
Practice on an empty stomach,
preferably in the morning. Drink a
glass of room temp water. Begin after evacuating the bowels and bladder. If you
didn't empty before practice, this should do it for you.

Stance
Standing stance: for beginning students, stand with the feet hip distance apart, the
knees bent, and the hands above the knees on the thighs with the fingers pointing
inward. Keep the elbows straight. Do not place the head below the heart. Keep the
eyes open and gaze toward the earth. Activate pada bandha (spread toes, open
soles of feet, and stay grounded).

Seated stance: for more experienced students,

sit in vajrasana with the fingertips on the floor
shoulder distance apart. Activate mula bandha in
conjunction with uddiyana bandha. Gaze at the
tip of the nose.

Mahabandha in janusirsasana A: Holding the

foot, lift up and away from the leg with the spine
in extension. See photo at right of BKS Iyengar.

59
Technique

1. Inhale deeply through nose and exhale slowly and completely through the mouth
with the lips pursed. When exhaling, round the back, tuck the tailbone and
squeeze the abdominal muscles without straining to empty almost all of the air
from the lungs (residual lung volume). Not all of the air will empty otherwise the
lungs would collapse!

2. Very Important: The next step, after the air is completely exhaled, is to relax the
abdominals. This action of relaxing the abs will create a suction action. If you
have suction automatically (naturally), then proceed to step 3. If you do not have
suction, return to step 1 and exhale even more completely/deeply/fully. [Perhaps
the student missed the Viloma 2 lessons and practice?]

3. As the suction automatically

begins, take a mock inhalation
(don't actually inhale but act as if
you will) by pulling the belly and its
contents inward and upward
toward the chest cavity.

4. Suspend the breath in bahira

kumbhaka (suspension after
exhalation) as long as you can
without straining. Tuck the chin to
the sternal notch (jalandhara
bandha) to assist in retention. Lift
the low ribs and chest up. See
photo of Ana Forrest at right.

5. Before inhaling, lower the lower

ribs, release the contraction of the belly, release the tailbone tuck, and lift the
chin. Inhale through the nose slowly. If you gasp for air, you held the breath too
long.

6. Repeat 3-10 times with an experienced teacher (or as your intuition guides you for
advanced students).

Summary Cues

1. Exhale slowly and completely.

2. Relax the belly (if there is suction, proceed; if no suction, return to exhale).
3. Suck in and up.
4. Hold, as long as you can without strain.
5. Before inhaling, release the belly, then inhale.
6. Repeat.

60
Benefits

Anna-maya-kosha
Assists in digestion and
elimination.
Compresses, massages, and
tones the "organ ring" of the
stomach, liver, pancreas, spleen,
and gall bladder, hence, stale
blood flow and toxics are
removed and the organs are
energized.
Encourages the cardiovascular
system by giving the heart a
subtle massage as the heart sits
on top of the diaphragm and is
connected by a layer of fascia.

Prana-maya-kosha
Inspires respiratory functioning
by stretching the diaphragm and
activating the vagus nerve.
Stimulates the solar plexus and
its ganglion of nerves innervating
the nervous system and open the
pathway of the fire element in the body.
The adrenal glands are balanced thereby removing fatigue and creating a soothing
and calming effect.

Mano-maya-kosha
Stimulates the functioning of the senses by cleansing these energy channels,
thereby assisting in seeing reality as it truly is, knowing right knowledge vs. wrong
knowledge.

Vijnana-maya-kosha
Induces upward energy flow (prana-vayu) connecting our subtle body with higher
consciousness, the spirit realm and one's higher power.

Ananda-maya-kosha
Moksha is automatically and spontaneously induced.

61
Contraindications
high blood pressure
ulcers
hernia
hiatal hernia
inguinal hernia
menstruation
pregnancy

High blood pressure: Holding the

breath is contraindicated for anyone
with high blood pressure, heart
disease, or hypertension. Especially dangerous is the rush of venus blood back to the
heart after release of the breath. Avoid practicing uddiyana if this condition is present.

Ulcers: An ulcer is a sore, which means it's an open, painful wound. Peptic ulcers are
ulcers that form in the stomach or the upper part of the small intestine, called the
duodenum. Avoid practicing uddiyana if this condition is present.

Hernia: A hernia is a protrusion of an organ or tissue through an abnormal opening in the

body. Most hernias occur when a piece of intestine slips through a weakness in the
abdominal wall, creating a bulge you can see and feel. Hernias can develop around the
naval, in the groin, or any place where you may have had a surgical incision. Some
hernias are present at birth. Others develop slowly over a period of months or years.
Hernias also can come on quite suddenly. Avoid practicing uddiyana if this condition is
present.

Hiatal hernia: The upper part of the stomach may herniate through the diaphragm into
the thoracic cavity.

Inquinal hernia: The abdominal organs (especially the small intestine) may herniated
through the inguinal canal, through which the testis pass around the time of birth into the
scrotum. Less common in women than in men.

Menstruation: practicing uddiyana bandha before menstruation is reported to relieve

conditions associated with PMS. However, yogic texts advise not to practice uddiyana
during menstruation.

Pregnancy: practicing uddiyana bandha during pregnancy is contraindicated. Never hold

the breath during pregnancy. Avoid practicing uddiyana if you think you may be pregnant
as there is the possibility the embryo can be dislodged from the uterine wall. Avoid
practicing uddiyana after pregnancy. The fascia that connects the two rectus abdominis
muscles in the midline may have weakened during pregnancy and childbirth and may be
pulled uncomfortably apart.

62
Going Deeper

Hatha Yoga Pradipika, Verses 55-59

Maxim #55: Uddiyana bandha is named by the yogis because through its practice, the
prana is concentrated at one point and rises through the sushumna.

Maxim #56: The bandha described is called the rising or flying bandha, because through
its practice, the great bird (shakti) flies upward with ease.

Maxim #57: Pulling the abdomen back in and making the navel rise is uiddyana bandha. It
is the lion which conquers the elephant (death).

Maxim #58: Uddiyana is easy when practiced as told by the guru. Even an old person can
become young when it is done regularly.

Maxim #59: The region above and below the navel should be drawn backward with effort.
There is no dobut that after six months of practice, death is conquered.

Maxim #60: Of all the bandhas, uddiyana is the best. Once it is mastered, mukti
(liberation) occurs spontaneously.

Notes

63
Mudras
Mudra means seal (lit. that
which brings happiness - mu
meaning happiness and dra
meaning to draw forth). The
word mudra has many layers
of meaning as with so many
terms in Sanskrit. Mudras are
said to give both enjoyment
(bhoga) and liberation (mukti)
and have great curative and
rejuvenating powers in
addition to increasing digestive
strength. Mudra also refers to
particular hand gestures used
during yogic rituals and in
particular poses. Mudras are
found in traditional Indian
dances such as
Bharatanatyam, Odessi, and
Kathakali and amongst
numerous cultures and civilizations around the world. Mudras help to convey and share the human
range of feelings, thoughts, emotions, and ideas. Though mudras (and all yogic techniques and
practices) are best learned from an authentic teacher.

Anjali Mudra

Anjali is Sanskrit for offering, a gesture of reverence, benediction, salutation,
and is derived from anj, meaning to honor or celebrate. The gesture is also
known as hrdayanjali mudra meaning "reverence to the heart seal" from hrd,
meaning "heart" and atmanjali mudra meaning "reverence to the self seal"
from atman, meaning "self". The gesture first appears c.4000 years ago on
the clay seals of the Indus Valley Civilization. Fold the hands in prayer
position. Krishnamarcarya was known to cup the knuckles in this mudra
creating space inside the hands, representing the idea of a spacious body
and mind. Use this mudra to chant Om, at the beginning of a class or to start
a sun salutation (namaskarasana), or to create a balanced and centered
psychic condition.

Directions

1. Place hands in prayer with fingers closed

together.
2. Open thumb and pointer into a J.
3. Slide the back of the thumbs to the heart
center.

Poses
Beginning and ending; greeting

64
Mudras for Practice

Kali Mudra

Interlace the fingers, uncross the thumbs, point the index
fingers. Use this mudra in powerful Warrior 1 poses to focus
one's attention and develop determination, will power, resolve,
single-mindedness and tenacity. Also known as Jupiter mudra
or ksepana mudra.

Directions

1. Interlace your fingers.

2. Point the index fingers and uncross the thumbs.
3. Form a J with the first fingers and thumbs.

Poses
Warrior 1
Warrior 3
Chair

Mushti Mudra

Use this mudra in balancing poses to restrain outward energy

thereby creating balance and focus. When you are feeling vata
deranged or nervous, try this mudra to calm the nervous system.

Directions
1. Fold the thumb into the palm.
2. Wrap the fingers around the thumb.
3. Squeeze gently.

Poses
Warrior 3
Cross Legged
One Legged Chair

Notes

65
Mudras for Meditation

Jnana Mudra

Known as the seal of knowledge or wisdom, join the tip of
the first finger to the tip of the thumb to form a circle,
while the remaining 3 fingers are extended. The first
finger symbolizes the Self (Atma) and the thumb
symbolizes the Universal Self (Paramatma). When you
take one step toward the divine, the divine will take one
step toward you. The 3 extended fingers represent time
(past, present, future), gunas (tamas, rajas, sattva), or the
Trimurti (Brahma, Vishnu, Shiva).

Directions
1. Touch the pointer finger to the thumb, spread the other three fingers apart.
2. Place the back side of the wrists over the knees.
3. Straighten the elbows and wrists.

Poses
Sukhasana
Padmasana

Dhyana Mudra

Known as the seal of meditation. One of the
classical meditation asanas is typically used.

Directions
1. Place the left hand on the lap with the
palm facing up.
2. Place the right hand over the left palm
facing up.
3. Touch the tips of the thumbs together.

Poses
Vajrasana
Virasana

Notes

66
Mudras for Pranayama

In classical pranayama, the breath consists of an inhale (puraka), exhale (rechaka), and pause
(sthamba). The ring finger represents the heart meridian and the thumb represents the lung
meridian, both sustainers of life force. A couple key points

Use the tips instead of the pads of the thumb and ring finger.
Place the tips where the ridge of the nostril creases at the bridge of the nose.

Use in the following pranayamas

Pratiloma 1 & 2
Nadi Shodhana

Vishnu Mudra

Directions
1. Open the 5 fingers from the center of the palm.
2. Close the first two fingers in.
3. Touch the tips of the thumb and ringer finger to
the nose.*

Shiva Mudra

Directions
1. Open the 5 fingers from the center of the palm.

2. Close the last two fingers in and touch the first two fingers on the 3rd eye.
3. Touch the tips of the thumb and ringer finger to the nose.*

* Place the tips of the ring finger and thumb at the crease where the ridge of the nostril meets the
bridge of the nose.

Notes

67
Advanced Mudras

Ganesh Mudra

Ganesh, with his elephant head, is worshipped as
the lord of beginnings, the ruler of obstacles,
patron of arts and sciences, and god of intellect
and wisdom. Use this mudra to bring attention to
the root, where Ganesh is the residing deity.

Directions

1. Twist the wrists in opposite directions.

2. Clasp the fingers together.

3. Place the thumbs on the top and bottom.

Poses

Mermaid (Eka Pada Rajakapotasana)

Seated poses to release jaw tension.

Shiva/Shakti Mudra

The connection of Shiva (consciousness) to Shakti
(nature) makes one feel complete and whole. Use this
mudra to calm the mind without effort. Also called yoni
mudra.

Directions

1. With the hands folded in prayer, cross and extend the ring fingers.
2. Squeeze the tips of each first finger behind the opposite ring finger.
3. Cross the pinkie fingers.
4. Squeeze the middle fingers side-by-side.
5. Reach the tips of the thumbs to the tips of the first fingers creating jnana mudra with those
appendages.
6. Bring the tips of the middle fingers to the third eye connecting the feminine (body/hand
gesture-mudra, nature, the material world) with the masculine (mind, consciousness,
space).

68
Dharadhara (Mountain) Mudra

Use this mudra in conjunction with Sutra 1.12 the two
opposing discernments of always let go (vairagya) and
never give up (abhyasa).

Directions

1. Open the hands facing up.

2. Cross the pinkie fingers, then take each thumb and squeeze the pinkie fingers apart.

3. Squeeze the ring fingers side-by-side.

4. Cross the middle fingers behind the ring fingers.

5. Then take each first finger and squeeze the middle fingers apart.

6. Chant Om 3 times spinning the mudra in front of the root, heart, and 3rd eye. Turn the
mudra updside down and dissolve the mudra back into time and space.

Anahata (Heart) Mudra

Use this mudra to center ones attention in the heart.

Directions

1. Bring the hands into prayer. Extend the arms forward.

2. Cross the hands at the wrists with the back of the hands touching.

3. Hook the pinkie fingers together.

4. Hook the ring fingers together.

5. Hook the middle fingers together.

6. Touch the pointer fingers to the thumbs.

7. Hold the mudra in front of the heart.

Variation A

1. Bring the hands into prayer. Extend the arms

forward.

69
 2. Cross the hands at the wrists with the back of the hands touching.

3. Hook only the pinkie fingers together.

4. Touch the pointer fingers to the thumbs.

5. Hold the mudra in front of the heart.

Variation B

1. Bring the hands into prayer. Extend the arms forward.

2. Cross the hands at the wrists with the back of the hands touching.

3. Hook the pinkie fingers together.

4. Squeeze the ring and middle fingers to the thumbs.

5. Then hook the first fingers together.

6. Hold the mudra in front of the heart.

Surabhi (Charming, Friendly) Mudra

Surabhi was a divine cow that would grant humans any
wish they desired.

Directions

1. Gently touch the ring finger to the middle finger

and the opposite middle finger to the other ring
finger.

2. Do the same with the other two fingers - gently touch the first finger to the ring finger and
the opposite ring finger to the other first finger.

Kalasvara (Low Sound) Mudra

This mudra calms the mind. It is powerful and can change
character traits and eliminates addictive behavior.

70
Directions
1. Touch the middle fingers of both hands at the tips.
2. Touch the first two joints of the index finger and the thumbs.
3. Bend the little finger and the ring finger inward.
4. Point the thumbs towards the chest and spread the elbows out to side.

Nirvana (Final Enlighenment) Mudra

Using the heart mudra as its set-up, and with a twist and spin, this mudra challenges one to remain
calm in the midst of a challenging situation.

Directions

1. Bring the hands into prayer.

2. Cross the hands at the wrists with the palms facing out.

3. Hook the pinkie fingers together.

4. Squeeze the ring and middle fingers to the thumbs.

5. Then hook the first fingers together.

6. Spin and twist the hands in, down, then up.

7. Point the index finders.

8. Uncross the thumbs.

9. Touch the first fingers to the 3rd eye.

71
Teacher Notes on Inversions
What is an inversion?
Aadil Palkhivala when the front pelvic rim is higher than the diaphragm.
Gary Kraftsow when the legs are raised above the head and the head below the
waist.
Goraksha (ancient sage) When the navel is above and the palate is below, that is
to say when the sun is above and the moon is below, then that is known as the
inverted pose.
Daren Friesen when you go upside down lol.

Benefits
Arthritis
Digestive problems
Headache or Migraine
High and low blood pressure
Respiratory ailments
Urinary disorders
Varicose veins
Menstrual cramps
Premenstrual syndrome
Menopause
Headache or Migraine
Insomnia
Anxiety
Mild depression

Aadil Palkhivala: Gives the body a break from the effects of gravity. Gives the upper
body a chance to be flushed with blood, benefitting the lungs and brain and allowing the
body to move toxins that have settled in the body into circulation and eventually out of
the body.

Gary Kraftsow
tones organs
stimulates the endocrine glands
promotes the balanced and efficient functioning of our entire physiology
key is to remain in the inversion for as long as possible without stress

D.I.C.E.R. Improves digestion, immunity, circulation, endocrine system, and respiration.

Contraindications for headstand and shoulderstand

ref: Gary Kraftsow, Yoga For Wellness, p. 107

1. Severe asymmetry in the spine (scoliosis, kyphoisis, lordosis)

2. Neck, shoulder, upper back weakness, strain, or stiffness
3. Forward head posture
4. Military neck, flat neck -work therapeutically with senior teacher
5. Small upper torso with a large lower torso

72
 6. Disc problems in the neck
7. High blood pressure
8. Glaucoma or eye surgery within the last 6 months
9. Obesity
10. Menstruation
11. Heart conditions
12. Brain problems, including epilepsy

Sutras from the Goraksha Paddhati - The Path of Goraksha

2.32 In the place of the navel dwells the one sun, of the essence of fire. And the moon,
of the essence of nectar, is always situated at the root of the palate.

2.33 The moon, facing downward, showers nectar; the sun, facing upward, devours that
lunar nectar. Hence the inverted pose (viparita karani) is to be known so that the
ambrosia can be obtained.

2.34 When the navel is above and the palate is below, that is to say when the sun is
above and the moon is below, then that is known as the inverted pose.

Notes

73
Anatomy of the Neck

The paxwax or nuchal ligament is a fibrous

membrane, which, in the neck, represents the
supraspinal ligaments of the upper vertebr. As it
is required for running, not all animals have a
nuchal ligament. It extends from the external
occipital protuberance and median nuchal line to
the spinous process of the seventh cervical
vertebra. From its anterior border a fibrous lamina
is given off, which is attached to the posterior
tubercle of the atlas, and to the spinous processes
of the cervical vertebrae, and forms a septum*
between the muscles on either side of the neck.
The trapezius and splenius capitis attach to the
nuchal ligament. *In anatomy, a septum is a wall
dividing a cavity or structure.

Source: wikipedia.org/wiki/nuchal_ligament

74
Brain Stats

100
Number, in billions, of neurons in a human brain

100
Estimated number, in terabytes, of information it can store

1
Number, in terabytes, of information a typical desktop computer can store

2
Percentage of the bodys weight represented by the brain

20
Percentage of the bodys energy used by the brain

95
Number of diagnoses in the 1952 DSM-I,
the first edition of psychiatrys manual for diagnosing mental illnesses

283
Number of diagnoses in the 2011 DSM-IV-TR, the most recent edition

303
Highest number of random digits memorized
at the 2012 USA Memory Championship, a record

10
Approximate percentage drop, in one study,
in the accurate recall of random letters as a result of chewing gum

50
Percentage of times that human volunteers successfully recalled a sequence of five
numbers presented briefly on a computer screen

80
Percentage of times that a chimpanzee named Ayumu succeeded at the same task

Smithsonian, p.19, Aug 2012

75
Neck Openers
SEATED

1. Neck Circles
In Tadasana, SLOWLY spin the head clockwise and counterclockwise; inhaling when the head
tilts back, and exhaling as the head tilts forward; continue with a few more rounds without
clicking sounds by making the circles smaller then widening only without clicking.

2. Bound Seated Side Neck Stretch

1) In Sukhasana, slide the palm facing down under the seat with the fingers pointing inward
(internally rotating the upper arm), then inhale reach the other hand over the top of the
head toward the ear, exhale and tilt the head sideways
2) In Virasana on a block, grab the ankle with one hand and inhale reach the other hand over
the top of the head toward the ear, exhale and tilt the head
sideways

3. Bound Angle Adjustment

In Bound Angle, press with the heels of the hands from the top of the
side neck to the acromion* process.

STANDING

4. Cuckoo Clock Back of Neck Stretch

In Tadasana, Interlace the fingers behind the head and squeeze your elbows together
shoulder-distance, lower the chin and lift the sternum, then roll the elbows up and down
pointing to the floor

5. Yoga Mudra Side Neck Stretch

In Tadasana, interlace fingers behind the back, exhale reach the hands around the side waist,
then tilt your head sideways toward the hands

6. Rabbit Pose Vinyasa

In Rabbit pose, lower the hands to the floor on either side of the head, lift the hips so they
come over the knees, then roll the head
1) Forward and back
2) Side to side
3) Diagonal in both directions

7. Childs Pose Neck Twist

In Childs Pose with both elbows on floor under the shoulders, place one hand to occipital,
other hand to jaw, tuck chin, then twist

8. Jaw exercises
In a comfortable Seated Pose, make circles in each direction

*In human anatomy, the acromion (from Greek: akros, "highest", mos, "shoulder", plural: acromia) is a
bony process on the scapula (shoulder blade), together with the coracoid process extending laterally over the
shoulder joint. The acromion is a continuation of the scapular spine, and hooks over anteriorly. It articulates
with the clavicle (collarbone) to form the acromioclavicular joint.

76
Skill Level Chart
1.

Opening Poses
Sukhasana Write English name of pose Beginner Intermediate Advanced
in this column. EASY POSE
Virasana Beginner Intermediate Advanced
Adho Mukha Svanasana Beginner Intermediate Advanced
Tadasana Beginner Intermediate Advanced
Samasthitii Beginner Intermediate Advanced

Breath Synchronized Movement Vinyasas

Cat/Dog Vinyasa Beginner Intermediate Advanced
Chakra Vakrasana Vinyasa Beginner Intermediate Advanced
Ardha Surya Namaskar Beginner Intermediate Advanced
Surya Namaskar A Beginner Intermediate Advanced
Surya Namaskar B Beginner Intermediate Advanced
Surya Namaskar C Beginner Intermediate Advanced

Sun Salutation Poses

Tadasana Beginner Intermediate Advanced
Urdhva Hastasana Beginner Intermediate Advanced
Uttanasana Beginner Intermediate Advanced
Urdhva Uttanasana Beginner Intermediate Advanced
Utkatasana Beginner Intermediate Advanced
Adho Mukha Svanasana Beginner Intermediate Advanced
Bhujangasana Beginner Intermediate Advanced
Urdhva Mukha Svanasana Beginner Intermediate Advanced
Anjaneyasana Beginner Intermediate Advanced
Virabhadrasana I Beginner Intermediate Advanced
Chandrasana Beginner Intermediate Advanced
Chaturanga Dandasana Beginner Intermediate Advanced
Astangasana Beginner Intermediate Advanced

Standing Poses
Ardha Chandrasana A Beginner Intermediate Advanced
Trikonasana Beginner Intermediate Advanced
Parsvottanasana Beginner Intermediate Advanced
Virabhadrasana I Beginner Intermediate Advanced
Virabhadrasana II Beginner Intermediate Advanced
Parsvokonasana Beginner Intermediate Advanced
Prasarita Padottanasana Beginner Intermediate Advanced
Parivritta Trikonasana Beginner Intermediate Advanced
Parivritta Parsvakonasana Beginner Intermediate Advanced
Parivrtta Ardha Chandrasana Beginner Intermediate Advanced

77
Balancing Poses
Vrksasana Beginner Intermediate Advanced
Garudasana Beginner Intermediate Advanced
Parighasana Beginner Intermediate Advanced
Virabhadrasana III Beginner Intermediate Advanced
Ardha Chandrasana B Beginner Intermediate Advanced
Hasta Padangusthasana Beginner Intermediate Advanced
Natarajasana Beginner Intermediate Advanced
Vatayanasana Beginner Intermediate Advanced

Shoulders
Yoga Mudra Beginner Intermediate Advanced
Gomukhasana Beginner Intermediate Advanced
Garudasana Beginner Intermediate Advanced
Dolphin n/a Beginner Intermediate Advanced
Vasisthasana Beginner Intermediate Advanced
Purvottanasana Beginner Intermediate Advanced
Lappa Shoulder Openers Beginner Intermediate Advanced
Simhasana Beginner Intermediate Advanced

Backbends
Bhujangasana Beginner Intermediate Advanced
Salabhasana Beginner Intermediate Advanced
Setu Bandhasana Beginner Intermediate Advanced
Dhanurasana Beginner Intermediate Advanced
Ustrasana Beginner Intermediate Advanced
Urdhva Dhanurasana Beginner Intermediate Advanced
Kapotasana Beginner Intermediate Advanced

Hip Openers
Supta Hasta Padangushta' Beginner Intermediate Advanced
Supta Raja Kapotasana Beginner Intermediate Advanced
Mandukasana Beginner Intermediate Advanced
Windshield Wipers Beginner Intermediate Advanced
Raja Kapotasana Beginner Intermediate Advanced
Malasana Beginner Intermediate Advanced

Forward Folds
Bidalasana Beginner Intermediate Advanced
Janu Sirsasana Beginner Intermediate Advanced
Baddha Konasana Beginner Intermediate Advanced
Shasangasana Beginner Intermediate Advanced
Balasana Beginner Intermediate Advanced

78
 Ardha Baddha Padma Pasch. Beginner Intermediate Advanced
Triang Mukhaikapada Pasch. Beginner Intermediate Advanced
Paschimottanasana Beginner Intermediate Advanced
Upavista Konasana Beginner Intermediate Advanced
Kurmasana Beginner Intermediate Advanced
Marichyasana A Beginner Intermediate Advanced
Marichyasana B Beginner Intermediate Advanced
Supta Kurmasana Beginner Intermediate Advanced

Abdominals
Bicycle Beginner Intermediate Advanced
Navasana Beginner Intermediate Advanced
Supta Dandasana Beginner Intermediate Advanced

Twists
Ardha Matsyendrasana Beginner Intermediate Advanced
Marichyasana C Beginner Intermediate Advanced
Supta Jathara Beginner Intermediate Advanced
Parivartanasana
Bharadvajasana Beginner Intermediate Advanced
Marichyasana D Beginner Intermediate Advanced

Arm Balances
Adho Mukha Vrksasana Prep Beginner Intermediate Advanced
Bhujasana Beginner Intermediate Advanced
Bakasana Beginner Intermediate Advanced
Astavakrasana Beginner Intermediate Advanced
Koundinyasana Beginner Intermediate Advanced
Adho Mukha Vrksasana Beginner Intermediate Advanced
Pincha Mayurasana Beginner Intermediate Advanced
Salambha Sarvangasana Beginner Intermediate Advanced
Nirlambha Sarvangasana Beginner Intermediate Advanced
Sirsasana Beginner Intermediate Advanced
Galavasana Beginner Intermediate Advanced
Nakrasana Beginner Intermediate Advanced
Mayurasana Beginner Intermediate Advanced

Seated Poses
Sukhasana Beginner Intermediate Advanced
Vajrasana Beginner Intermediate Advanced
Swastikasana Beginner Intermediate Advanced
Padmasana Beginner Intermediate Advanced
Virasana Beginner Intermediate Advanced
Siddhasana Beginner Intermediate Advanced

79
 Swastikasana Beginner Intermediate Advanced

Closing Poses
Viparita Karani Beginner Intermediate Advanced
Happy Baby Beginner Intermediate Advanced
Supta Jathara Beginner Intermediate Advanced
Parivartanasana
Salambha Sharvangasana Beginner Intermediate Advanced
Halasana Beginner Intermediate Advanced
Matsyasana Beginner Intermediate Advanced
Shavasana Beginner Intermediate Advanced

Notes

80
Student FAQs

What is your response to the following complaints from students at the beginning of class?

1. I've never done Yoga before.

2. I started my period today.

3. I have high blood pressure.

4. I'm fasting.

5. I have sciatica.

6. I have a bad back.

7. I want to lose weight.

8. I have scoliosis.

9. I don't want you to touch me.

10. Im pregnant.

11. My doctor told me that Yoga will adversely stretch my ligaments.

What is your response to the following complaints during class?

1. I feel dizzy.

2. I have a headache.

3. Virasana hurts my knees.

4. I can't sit up straight in forward fold.

5. I can't do headstand.

6. I can't get warmed up or sweat.

7. My legs wont stretch.

8. I cant breath in childs pose.

9. Jumping back hurts my lower back.

10. Down dog hurts my wrists.

11. I have a cramp in my calf.

What is your response to the following complaints after class?

1. You did not speak loud enough.

2. The person next to me smells.

81
3. I think I tore a muscle in your class.

4. I hurt my neck in headstand.

5. I feel exhausted.

6. I didnt like your class.

7. I liked your class.

8. You did not adjust me enough.

9. I think you arent teaching the poses correctly.

10. I dont have time to practice.

11. I cant find a parking place at this studio.

82
PRANAYAMA

Introduction to Pranayama

83
Anapanasati
Mindfulness Breathing

Pronunciation
Ah-nah-PAH-nah SAH-tee

Vocabulary
anapana = breathing, respiration, inhalation and
exhalation
sati = mindfulness, awareness, skillful attentiveness

According to ancient tradition, anapanasati was originally

taught by the Buddha in the Anapanasati Sutta, an ancient
text popular with Theravada Buddhism. In this ancient
practice, the focus is on feeling the sensations caused by
the movements of the breath in the body, as is practiced in the context of mindfulness.
Watch for the judgmental mind that discounts small movements as insignificant or unimportant or the
ambitious mind that ju mps in to tell you to make your breath bigger or deeper, or labels your perceptions as
good or bad in order to arrive at a conclusion. - Donna Farhi

Purpose
The primary purpose of this breathing concept is to gather more specific information
about one's breathing patterns, rhythm, and intelligence. Simply observe the natural
breath, do not breathe in a certain way or make your breath imposing. It is helpful to
enter this inquiry with curiosity and inquisitiveness rather than a desire to get it right. Be
watchful. Thoughts will sneak up on you - come back to natural breathing.

Technique
Lay on your back with your knees bent up, resting together and feet pigeon-toed to
release the low back, and place the arms to the side with the palms facing up; or in a
seated position such as sukhasana. Ask open-ended questions about the breath

Location & Origin: Where is the movement of the breath most noticeable? In the
lower part of my body or in the upper part? Where does the movement of the breath
begin? Just as an earthquake has an epicenter that scientists can locate, your breath
has an epicenter.

Frequency & Phrasing: Is your breath fast or slow or somewhere in between? Is

there a noticeable difference between the length of your inhalation and exhalation?
Are they equal?

Texture & Temperature: Is the texture of your breath smooth and even or is it
jerky and uneven? Is the temperature cool as it passes at the rim of the nostrils and
warm as it exits?

84
 Depth & Quality: Does the breath feel deep or shallow? How far does the energy of
the breath go into your tissues? If you could describe the quality of your breath what
word or words would you use? Is it labored, non-resistant, constrictive, expansive? Let
descriptive worlds or images arise without changing them in any way. What images do
you associate with your breathing?

For the more experienced students, the Anapanasati Sutta gives a pathway leading from
the body, feeling, and mind to mental objects such as impermanence and dispassion or
non-attachment. This ancient text gives 16 steps to focus the mind for meditation

1. Contemplation of Body - Kaya

a. Discerning the in and out breath
b. Discerning long or short breaths
c. Experiencing the whole body
d. Calming bodily formations

2. Contemplation of Feeling - Vedana

a. Being sensitive to the joy of deep tranquility (piti)
b. Being sensitive to pleasure (sukha)
c. Being sensitive to mental fabrication (chitta-samskara*)
d. Calming mental fabrication (chitta-prasad)

3. Contemplation of Mind - Chitta

a. Being sensitive to the mind
b. Satisfying the mind
c. Steadying the mind
d. Releasing the mind

4. Contemplation on Mental Objects - Dhamma

a. Dwelling on impermanence - anitya
b. Dwelling on dispassion - vairagya
c. Dwelling on cessation - nirodha
d. Dwelling on relinquishment

* English terms for the Sanskrit word samskara

Activities
Conditions
Conditioned things
Determinations
Fabrications
Formations
Volitional activities
Volitional formations

85
Ujjayi
Victory Breath
aka Psychic Breath

Vocabulary
ud = bondage
ji = to conquer or to acquire by conquest

Ujjayi is the technique which inspires one to overcome suffering. It also is commonly
referred to as the psychic breath. The root of all suffering according to ancient wisdom, is
the fear of death. So ujjayi is the pranayama that can be used to create a psychic
condition in which one achieves freedom from fear. The sound is sibilant (derived from the
Latin root sibilare meaning hiss).

When should I practice ujjayi?

Classical texts state that ujjayi may be practiced laying down, sitting in a
comfortable upright position, or standing up.
In Pattabhi's Astanga Yoga system, ujjayi is used throughout the entire asana
practice (except for savasana).
Ujjayi can also be used as its own pranayama practice in a seated position for 5-10
minutes for beginners, longer for advanced students.

Teaching
Ask students to exhale out of the mouth making a loud whispering "ahh" sound;
demonstrate immediately after the instruction asking your students to join in.
Ask students to exhale out of the mouth again and half way through the exhale,
close the mouth and make a whispering "ahh" sound.
Again, ask the students to exhale, but instructing to keep the mouth closed and
continue to make the whispering "ahh" sound.
Ask students to slightly constrict the epiglottis (the flap which closes over the air
passageway when swallowing) and breath slowly and gently over the vocal cords
making a "hissing" sound.
Avoid straining, tensing the throat or jaw, or pursing the lips.
Keep the tongue on the roof of the mouth behind and above the top teeth.
Then, place the hands over the ears and listen to the sound, asking the students
to notice the similarity to a seashell or a scuba breath.

Benefits

Anna-maya-kosha
Restricts the passageway of the throat thereby forcing the diaphragm to work
harder to draw a breath, strengthening the muscles of respiration
Generates a subtle vibration of the thyroid/parathyroid glands thereby stimulating
the release of hormones and chemical transmitters and creating homeostasis in the
various functions of the body
Heats and moisturizes the breath increasing the quality of the inhale before
entering the lungs

86
 Reduces phlegm and aids the digestive process

Prana-maya-kosha
Slows the heart rate and benefits those with high blood pressure (practiced
without breath retention)
Calms, balances, and soothes the nervous system and the energetic layer (prana-
maya-kosha) of one's being
Relieves insomnia and promotes sound sleep

Mano-maya-kosha
Establishes a point of concentration (eka-grata) thereby aiding in the development
of concentration; having a point of concentration brings one into the present
moment of time.
Reminds one to be aware in the practice of asana, bandha, and mudra.

Going Deeper
Imagine the breath is moving directly in and out of the throat chakra as if
breathing through a tracheotomy.
Soften the sound so it becomes almost imperceptible thereby conserving energy;
new students should be asked to do the opposite and make the sound loud in
order to learn and remember to practice the technique throughout class, but only
temporarily.

Study Guide Questions...

1. When should you practice ujjayi?
2. What are the benefits of ujjayi physically, energetically, and mentally?
3. What does ujjayi sound like?
4. Why is it important to study and practice under a qualified teacher?

Notes

87
Samavritti
Equal Breathing

Vocabulary
sama = same, equal, identical, or balanced
vritti = fluctuation, action, movement, a course of conduct or method; in this case,
the phrase or length of the breath.

Practice
Samavritti describes a breathing pattern in which the length of the inhale and
exhale is matched, of equal length, texture, and phrasing.
Samavritti must be used in vinyasa (movement from pose to pose) but can be
either samavritti or visamavritti can be used in asana (holding poses).

Benefits:
Creates a state of equanimity and balance
Stabilizes one's physical, emotional, and mental health

Going Deeper: BKS Iyengar states the ideal ratio is 1:1:1 (inhale, retention, exhale). One
should practice only under the guidance of an
experienced teacher.

Visamavritti
Unequal Breathing

Vocabulary
vi = not or against
sama = same, equal, identical, or
balanced
vritti = fluctuation, action, movement, a
course of conduct or method; in this case,
the phrase or length of the breath.

Visamavritti describes a breathing pattern in

which the length of the inhale and exhale is
varied, irregular, or not the same. The phrasing is
altered or varied. One should never practice inhaling longer than exhaling. So visamavritti
is always the exhale longer than the inhale in varying proportions.

Practice: Utilize visamavritti in asana (holding poses) and samavritti in vinyasa

(movement from pose to pose).

88
Going Deeper: BKS Iyengar states the ideal ratio is 1:4:2:1 (inhale, retention, exhale,
retention). Practicing visamavritti with advanced ratios is "fraught with danger" and should
be practiced only under the guidance of an experienced teacher.

Benefits:
Decreases excess carbon dioxide in the blood
Reduces stress and tension in the body
Calms the nervous system
Focuses the mind and lessens excessive thinking
Establishes grounding in the energetic body

Notes

89
Pratiloma
Vocabulary
prati = opposite
loma = hair, direction or grain or flow

This pranayama is the converse of Anuloma. Inhalation is alternate through either nostril
and then exhalation is through both nostrils as in Ujjayi.

Technique
1. Sit in a comfortable position with a long and tall (vertical) spine - Sukhasana,
Padmasana, or Virasana.

2. Place the index and middle fingers towards the palm, keeping them passive. Bring
the ring and little fingers towards the thumb as in alternating nose breath, Nadi
Shodhana. Place the right thumb on the right side of the nose just below the nasal
bone and the ring and little fingers on the left side of the nose just below the nasal
bone, just above the curve of the fatty tissue of the nostrils. Press the ring and
little fingers to block the left side of the nose completely. With the right thumb,
press the right side of the fatty tissue so as to make the outer edge of the nostril
parallel to the lower edge of the cartilage of the septum. The right thumb is bent
at the top joint and the tip of the thumb is placed at a right angle to the septum.
Now inhale slowly and deeply, controlling the aperture of the right nostril with the
tip of the thumb nearer the nail.

3. Then close the right nostril so that both the nostrils are now blocked. Hold the
breath for about 5 to 10 seconds. Those working deeper, engage the bandhas.

4. Lower the right hand. Those working deeper, release the bandhas. Exhale through
both nostrils slowly and deeply as in Ujjayyi until the lungs are completely empty.

5. Again raise the right hand to the nose. Inhale through the partially opened left
nostril slowly and deeply, keeping the right nostril completely closed. Hold the
breath with the bandhas. The retention of breath (antara kumbhaka) after
inhalation from either nostril should be of equal duration. Lower the right hand,
release the bandhas, exhale slowly and deeply, completely expelling all air from
the lungs with Ujjayyi.

Caution
Persons suffering from blood pressure problems, heart ailments and nervous
system disorders should not practice this breathing technique.

90
SEQUENCING
This section covers a variety of essential and important aspects of sequencing.

91
Introductory Terms

Asana [AH-sah-nah]
Definition: a yoga pose or posture adopted in the practice of Hatha Yoga
Etymology: to sit, to take a seat; from aste to sit (similar to Greek hesthai - to sit)

Sthana [STHA-nah]
Definition: the act of standing, standing firmly, being fixed or stationary, a standing
pose or posture
Etymology: staying, abiding, being in or on; also, state or condition, a state of
perfect tranquility

Vinyasa [VIN-yah-sah]
Definition:
2. Breath synchronized movement, from Sri K. Pattabhi Jois
3. The sequence of poses of sun salutation A in Ashtanga Yoga (or the shorter
form of chaturanga, up dog, down dog which is technically a half vinyasa)
4. A modern style of yoga practice found in the west, derived from Ashtanga Yoga
Etymology: vi special connoting intelligent; nyasa to arrange, order, sequence,
or position

Pranayama [PRAH-nah-YAH-mah]
! Definition: a breathing technique or exercise; traditionally a breathing technique
or practice in which kumbhaka is present, eg nadi shodhana
! Etymology: prana life force energy, spirit, soul, breath; yama restrain, channel,
guide, direct, control

Patanjali [pah-THAN-jah-lee]
! Definition: a sage who composed the Yoga Sutras between 500 and 200 BCE
! Etymology: pata fallen; anjali hands folded in prayer

Sutra [SOO-trah]
! Definition: aphorism, maxim; a short, concise, and dense statement used in
ritual, philosophy, or grammar (in Buddhism, applied to original works rather than
explanatory works)
! Etymology: sutra thread, line, cord, string; suture is derived from sutra

Sthira [STHEE-rah]
! Definition: fixed, motionless, still, calm, firm, steady, durable, lasting
! Etymology: from sthita - standing, staying, situated, resting or abiding or
remaining in

Sukha [SOO-kah]
! Definition: at ease, comfortable, happy, prosperous, joyful
! Etymology: su happy; kha - place

92
Pranava [aum, om*]
! The oldest and most sacred and mystical mantra representing the sound of the
universe, originating in the Upanishads and representative of the philosophy of
yoga. Consisting of three syllables a representing creation (Brahma), u
representing preservation (Vishnu), and m representing dissolution (Shiva).
*onomonopia

Namaste [NAH-mah-stay]
! Etymology: nama = bow, as = I, te = you
! I salute the light within your eyes where the whole universe dwells. For when
you are at that center within you and I am at that place within me, we shall be
one.
- Chief Crazy Horse, Oglala Sioux, 1877

Namaste

The gesture Namaste represents the belief that there is a Divine spark within each of us
that is located in the heart chakra. The gesture is an acknowledgment of the soul in one
by the soul in another. "Nama" means bow, "as" means I, and "te" means you. Therefore,
Namaste literally means "bow me you" or "I bow to you."

To perform Namaste, we place the hands together at the heart charka, close the eyes,
and bow the head. It can also be done by placing the hands together in front of the third
eye, bowing the head, and then bringing the hands down to the heart. This is an
especially deep form of respect. Although in the West the word "Namaste" is usually
spoken in conjunction with the gesture, in India, it is understood that the gesture itself
signifies Namaste, and therefore, it is unnecessary to say the word while bowing.

We bring the hands together at the heart chakra to increase the flow of Divine love.
Bowing the head and closing the eyes helps the mind surrender to the Divine in the heart.
One can do Namaste to oneself as a meditation technique to go deeper inside the heart
chakra; when done with someone else, it is also a beautiful, albeit quick, meditation.

For a teacher and student, Namaste allows two individuals to come together energetically
to a place of connection and timelessness, free from the bonds of ego-connection. If it is
done with deep feeling in the heart and with the mind surrendered, a deep union of spirits
can blossom.
Ideally, Namaste should be done both at the beginning and at the end of class. Usually, it
is done at the end of class because the mind is less active and the energy in the room is
more peaceful. The teacher initiates Namaste as a symbol of gratitude and respect toward
her students and her own teachers and in return invites the students to connect with their
lineage, thereby allowing the truth to flowthe truth that we are all one when we live
from the heart.

-Aadil Palkhivala

Recognized as one of the world's top yoga teachers, Aadil Palkhivala began studying
yoga at the age of seven with B.K.S. Iyengar and was introduced to Sri Aurobindo's yoga

93
three years later. He received the Advanced Yoga Teacher's Certificate at the age of 22
and is the founder-director of internationally renowned Yoga Centers in Bellevue,
Washington. Aadil is also a federally certified Naturopath, a certified Ayurvedic Health
Science Practitioner, a clinical hypnotherapist, a certified Shiatsu and Swedish bodywork
therapist, a lawyer, and an internationally sponsored public speaker on the mind-body-
energy connection.

Notes

94
OPENING SEQUENCE

Preparation
Anushasanam prior preparation for the study and practice of yoga.

Arrive early
Leave plenty of time to make it to class without rushing.

Organize the Room

Feng shui the room - consider the most conducive spot for your students mats and your
own. Set up 2 mats in a cross. Set up an extra mat at the side for open hip pose demos.

Greetings
Greet students at the door or on their mat. Ask new students for their names.

Announcements
Make a few announcements for the beginners in class:

Adjustments: this class will include some hands-on adjustments; speak up and let
us know if you would like more pressure, less pressure or none at all.

Injuries or Issues: if you feel hot or sharp pain, come out of the pose; otherwise, if
you feel sensation, stay in the pose and breath; you have my permission to
change, modify, or come out of any pose during the class.

What is Yoga: give your definition here.

KOSHAS
Kosha means sheath, layer, shadow, covering, or body and are introduced to yogis in the
ancient set of sacred texts called the Upanishads. By organizing the opening sequence in
the order of the koshas, the teacher is able to give a true and authentic yoga experience,
not just an exercise class.

Synopsis of Kosha Model for Opening Sequence

1. Ananda greet, eye contact, smile, look for the same

2. Vijnana moment of silence & stillness
3. Mano set the intention (theme or goal pose),
chant OM
4. Prana connect with the breath
5. Anna static warm-ups are called pratapana,
dynamic warms-ups are vinyasas or sun salutes

95
Ananda Maya Kosha bliss sheath
Soul or Spirit (Atma)
accessed by ritual & eye contact

First, take your seat (asana) at the center of the front of the room, which is your power
position; lift your sternum as you speak; introduce yourself, then greet, welcome, and pay
salutations to your students; use your students names when greeting them at the start
and throughout the class; make eye contact the window to the soul; smile and share
your enthusiasm for life and yoga; show you are happy and excited to be present and
teaching - unconditioned happiness or ananda. Observe your student's bodies, facial
expressions, posture, speech, and breathing with a discerning eye yet non-judgmental
attitude (ahimsa).

96
Vijnana Maya Kosha special knowledge layer
Higher Knowledge (Intellect)
accessed by stillness & silence

Also called higher wisdom, take a moment for silence and stillness to transition from the
outer world to the inner world. Guide students in their posture, observation of breath
(anapana-sati), and mental focus. Access your higher level of understanding and
intuition, sensing samskaras that bubble desires and thoughts to the surface.

Focus the mind by choosing an object - the breath, an intention, a mantra, or a

feeling/emotion. Help the student to shift from the external world to the internal world.
Sankalpa is the Sanskrit word for intention. Another meaning of sankalpa is to see things
clearly as they are. When one is able to see clearly, right action is possible. Sit in stillness
and silence for a moment - it has wonderful effects on the nervous system.

97
Mano Maya Kosha mental/emotional shadow
Network of Chitta-Vrittis (mind)
accessed by chanting, intention, visualization

Call attention the theme, goal, or focus of the class. Read a poem or sutra. Tell a story.
Set intention (sankalpa). Chant OM. Create a ritual "signature" opening that you repeat in
each and every class that you teach.

98
Prana Maya Kosha energy covering
Network of Nadis, Marmas & Chakras (energy)
accessed by breath

Essential for establishing a relationship between your body and mind, teach not only
traditional yogic breathing practices, but also simply how to breath. Teach one or more of
the fundamental pranayamas for intro/beginner students. Assuming students are
breathing through the nose, these pranayama techniques have no contraindications

Fundamental / Asana
1. Nose breath only in and out of the nose.
2. Circular reduce or eliminate any gaps or pauses in the breath.
3. Ujjayi victory or psychic breath a whispering ahh sound over the throat.
4. Qualities (guna) - make the breath smooth, deep and fluid.
5. Ratios (ritm) - make the inhales and exhales the same length or exhales
longer.

Movement / Vinyasa
1. Synchronize, energize or coordinate the movement with the breath.
2. Make the breath longer than the movement, meaning start the breath before
the movement and finish the breath after the movement.
3. Use any of the fundamental cues above during vinyasa.

99
Anna Maya Kosha physical body
You are what you eat (food)

Warm-up Sequences
Pratapana

Three Movements in Easy Pose

Seated Side Stretch
Seated Twist
Seated Forward Fold

Three Forward Folds

Childs Pose
Down Dog
Standing Forward Fold A & B

Circular Movements
Big toe (hip distance)
Knees (feet together)
Hips (feet together)
Swinging side-to-side (hip distance, lift heel to protect knee)
Shoulders (asymmetrical/symmetrical)
Wrist Circles (elbows together)
Neck (with and without clicks)
Eyes (spock mudra)

Vinyasas & Sun Salutes breath synchronized movement

Pratapana Vinyasas easy

Cat/Dog Vinyasa 2 vinyasas
Chandra Vinyasa 6 vinyasas
Ardha Surya Namaskar 6 vinyasas

Sun Salutes challenging

Surya Namaskar A 10 vinyasas (Ashtanga)
Surya Namaskar B 18 vinyasas (Ashtanga)
Surya Namaskar C 12 vinyasas (Classical)

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Pratapana Vinyasas
Use these vinyasas for beginners, morning practices when feeling fatiqued, and those with
illnesses or injuries, restorative

Cat/Dog Vinyasa

Kosha 1

Alignment
1. Come onto your hands and knees.
2. Place your hands shoulder distance apart, spread the fingers, open the thumbs
into a J.
3. Align your shoulders over your wrists and knees under hips, then press your
shoulders away from the floor and pull your shoulders down away from your ears.

Action
1. Now, round your back like a cat moving the spine into flexion.
2. Then, arch your back like a cereal bowl moving the spine into
extension.
3. Exhale, round your back and tilt the pelvis backward tucking your
tail.
4. Inhale, arch your back and tilt the pelvis forward lifting your tail.
*Do not cue drop or lower your belly to the floor.
5. Exhale, round your back, tilt the pelvis backward into cat, gaze
toward your navel.
6. Inhale, arch your back, tilt the pelvis forward into dog, gaze in
front of your hands. *Do not cue gaze up.
7. Exhale, now continue on your own for a few more rounds.

Kosha 2

Fundamental / Asana
1. Nose breath only in and out of the nose.
2. Circular reduce or eliminate any gaps or pauses in the breath.
3. Ujjayi (victory or psychic breath) a whispering ahh sound over the throat.
4. Qualities (guna) - make the breath smooth, deep and fluid.
5. Ratios (ritm) - make the inhales and exhales the same length or exhales longer.

Movement / Vinyasa
1. Synchronize, energize or coordinate the
movement with the breath.
2. Make the breath longer than the movement,
meaning start the breath before the movement
and finish the breath after the movement.
3. Or use any of the fundamental cues above
during self-practiced vinyasa.

101
Chandra Vinyasa
Moon Salute
aka Chakra-Vakrasana
Bending the Wheel

Vocabulary
Chandra = moon
chakra = wheel
vakra = bend
asana = pose or posture
chakravakrasana = bending the wheel (vinyasa)

Kosha 1

Alignment
Start in table position
4. Place your hands shoulder distance apart, spread the fingers, open the thumbs
into a J.
5. Align your shoulders over your wrists and knees under hips, then press your
shoulders away from the floor and pull your shoulders down away from your ears.
6. Align your knees under your hips hip-distance apart with toes pointing straight
back.

Action
8. Now, exhale and as you sink your hips toward your heels into childs pose round
your back like a cat moving the spine into flexion.
9. Inhale, lift up onto all fours into table as you arch your back like a cereal bowl
moving the spine into extension gazing in front of your hands.
10. Exhale, tuck the toes under and press down to lift up into down dog.
11. Inhale, lower the knees gently to the floor into table while arching your back and
tilting the pelvis forward into dog tilt giving to the front of your mat.
12. Exhale, round your back as you sink your hips to your heels into childs pose.
13. Inhale, stand up on your knees and reach forward to the sky into candlestick.
* Exhale, reach forward with the arms and lower into childs pose as you draw the
navel to the spine - repeat the sequence 3-5 times.

Kosha 2
Choose one or more of the fundamental breath cue

Notes

102
Ardha Surya Namaskar

Vocabulary
ardha = half
surya = sun
namaskar = salutations
ardha surya namaskar = half sun salutation

Kosha 1

Alignment
Start in tadasana

Action
14. Now, inhale, circle the arms to the sky and press the palms together into urdhva
hastasana.
15. Exhale, fold forward at the hips into uttanasana.
16. Inhale, lift the chest upward half way into urdhva [mukha] uttanasana.
17. Exhale, fold in half at the hip creases into uttanasana.
18. Inhale, circle the arms to the sky and press the palms together into urdhva
hastasana.
19. Exhale, circle the arms to the side into tadasana.
* Repeat the sequence 3-5 times.

Kosha 2
Choose one or more of the fundamental or vinyasa breath cues

Kosha 3
Notice or feel

103
Challenging Vinyasas

104
Sun Salute A modified for beginners
* Additional vinyasas give more instruction, time, and energy to the student.

Samasthitii Breath Tadasana Mountain (Equal Standing)

Vinyasa 1 Inhale Urdhva Hastasana Upward Hand Position
Vinyasa 2 Exhale Uttanasana Standing Forward Fold w/ bent knees
Vinyasa 3 Inhale Urdhva Uttanasana Monkey
Vinyasa 4* Exhale plank position & lower knees to floor
Vinyasa 5* Inhale gaze forward
Vinyasa 6 Exhale Nakrasana Crocodile
Vinyasa 7 Inhale Bhujangasana (Sarpasana) Low Cobra (High Cobra is advanced)
Vinyasa 8* Exhale lower forehead and hook toes under
Vinyasa 9* Inhale press up onto all 4s into Table
Vinyasa 10 Exhale Adho Mukha Svanasana Downward Facing Dog
! hold for 5 breaths
Vinyasa 11* Inhale lift heels
Vinyasa 12* Exhale bend knees, look up, step or hop
Vinyasa 13 Inhale Urdhva Uttanasana Monkey
Vinyasa 14 Exhale Uttanasana Standing Forward Fold w/ bent knees
Vinyasa 15 Inhale Urdhva Hastasana Upward Hand Position
Vinyasa 16 Exhale Tadasana Mountain
Stance: Step to the front of your mat with your feet together and your arms at your sides.
Vinyasa
1. Now, inhale, circle the arms to the sky and press the palms together [urdhva
hastasana].
2. Exhale, fold forward at the hips bending the knees, bending the knees [uttanasana].
3. Inhale, lift the chest up half way sliding the hands onto the shins [urdhva mukha
uttanasana].
4. Exhale*, step back into plank (push-up position) and lower knees to floor.
5. Inhale*, look forward.
6. Contracting the chest (pec) muscles, exhale lower down slow, onto the belly
[nakrasana].
7. Inhale, lift the chest up without using the hands [bhujangasana].
8. Exhale*, lower forehead to floor.
9. Inhale*, press up onto all fours into table.
10. Exhale, press the hands down to lift the hips up and back [adho mukha
svanasana]. Take a few [3-5] deep breaths.
11. Inhale*, lift heels
12. Exhale*, bend knees, press back, look up, then nearing the end of the exhale, step or
lightly hop forward, with the feet together.
13. Inhale, lift the chest up half way sliding the hands onto the shins [urdhva mukha
uttanasana].
14. Exhale, fold in half at the hip creases, bending at the knees [uttanasana].
15. Contracting the quads, inhale, circle the arms to the sky and press the palms together
[urdhva hastasana].
16. Exhale, circle the arms down to the side [tadasana]. Repeat sequence [3-5] times.

105
Sun Salute A
in the tradition of Sri K. Pattabhi Jois & Ashtanga Yoga

Samasthitii Breath Sanskrit Samasthitii (Tadasana) Equal Standing (Mountain)

Vinyasa 1 Inhale Ekam Urdhva Hastasana Upward Hand Position
Vinyasa 2 Exhale Dwe Uttanasana Standing Forward Fold
Vinyasa 3 Inhale Trini Urdhva Uttanasana Monkey
Vinyasa 4 Exhale Chathuari Chaturanga Dandasana 4 Limb Stick
Vinyasa 5 Inhale Pancha Urdhva Mukha Shvanasana Upward Facing Dog
Vinyasa 6 Exhale Shat Adho Mukha Shvanasana Downward Facing Dog
! hold for 5 breaths
Vinyasa 7 Inhale Sapta Urdhva Uttanasana Monkey
Vinyasa 8 Exhale Ashto Uttanasana Standing Forward Fold
Vinyasa 9 Inhale Nava Urdhva Hastasana Upward Hand Position
Vinyasa 10* Exhale Dasha Samasthitii (Tadasana) Equal Standing (Mountain)

Stance
Step to the front of your mat with your feet together and your arms at your sides.

Vinyasas
1. Now, inhale, circle the arms to the sky and press the palms together [urdhva
hastasana].
2. Exhale, fold forward at the hips, bending the knees [uttanasana].
3. Inhale, lift the chest up half way sliding the hands onto the shins [urdhva mukha
uttanasana].
4. Exhale, step back to plank or hop back to chaturanga.
5. Inhale, lift the chest and straighten the arms [urdhva mukha shvanasana].
6. Exhale, press the hands down to lift the hips up and back [adho mukha
shvanasana]. Take a few deep breaths. At the end of the this breath, lift the heels,
bend the knees, look up, then step or lightly hop forward.
7. Inhale, lift the chest up half way sliding the hands onto the shins [urdhva mukha
uttanasana].
8. Exhale, fold in half at the hip creases, bending the knees [uttanasana].
9. Inhale, circle the arms to the sky and press the palms together into [urdhva
hastasana].
10. Exhale, circle the arms to the side [samasthitii].

* Repeat the sequence [3-5] times.

106
Sun Salute B

Vinyasa 0* Samashtitihii Tadasana Mountain

Vinyasa 1 Inhale Ekam Urdhva Hastasana Upward Hand Position
Vinyasa 2 Exhale Dve Uttanasana Standing Forward Fold
Vinyasa 3 Inhale Trini Urdhva Uttanasana Monkey
Vinyasa 4 Exhale Chatuari Chaturanga Dandasana 4 Limb Stick
Vinyasa 5 Inhale Pancha Urdhva Mukha Svanasana Upward Facing Dog
Vinyasa 6 Exhale Shat Adho Mukha Svanasana Downward Facing Dog
Vinyasa 7 Inhale Sapta Virabhadrasana 1 Warrior 1 - right
Vinyasa 8 Exhale Ashto Chaturanga Dandasana 4 Limb Stick
Vinyasa 9 Inhale Nava Urdhva Mukha Svanasana Upward Facing Dog
Vinyasa 10 Exhale Dasha Adho Mukha Svanasana Downward Facing Dog
Vinyasa 11 Inhale Ekadasha Virabhadrasana 1 Warrior 1 - left
Vinyasa 12 Exhale Dwedasha Chaturanga Dandasana 4 Limb Stick
Vinyasa 13 Inhale Triyodasha Urdhva Mukha Svanasana Upward Facing Dog
Vinyasa 14 Exhale Chaturadasha Adho Mukha Svanasana Downward Facing Dog
! hold for 5 breaths
Vinyasa 15 Inhale Panchadasha Urdhva Uttanasana Monkey
Vinyasa 16 Exhale Shatdasha Uttanasana Standing Forward Fold
Vinyasa 17 Inhale Septadasha Urdhva Hastasana Upward Hand Position
Vinyasa 18* Exhale Samashtitihii Tadasana Mountain

107
Basic Instructions

Now, we will practice Surya Namaskar B

Step to the front of your mat with your feet together and arms at your sides.

1. Bend the knees deep and Inhaling, circle the arms up to the sky pressing the palms
together and looking at the thumbs (forward for beginners) - utkatasana.
2. Exhale, fold forward at the hips first, straighten the knees last - uttanasana.
3. Inhale, lift the chest upward half way - urdhva [mukha] uttanasana.
4. Exhale, step or hop back to chaturanga (dont say lower hands to floor).
5. Inhale, lift the chest up and straighten the arms - urdhva mukha svanasana.
6. Exhale, press the hands down to lift the hips up and back - adho mukha
svanasana.
7. Then lunge the right foot forward, roll the back foot flat to the floor; inhale, circle
hands to sky with palms touching - virabhadrasana 1.
8. Exhale, circle the hands to the floor, step back to chaturanga dandasana.
9. Inhale, lift the chest and straighten the arms - urdhva mukha svanasana.
10. Exhale, press the hands down to lift the hips up and back - adho mukha
svanasana.
11. Then lunge left foot forward, roll back foot flat; inhale, circle hands to sky with palms
touching - virabhadrasana 1.
12. Exhale, circle the hands to the floor, step back, and lower down slow - chaturanga
dandasana.
13. Inhale, lift the chest up and straighten the arms - urdhva mukha svanasana.
14. Exhale, press the hands down to lift the hips up and back - adho mukha
svanasana. Take a few deep [3-5] breaths. At the end of the last breath, lift the
heels, bend the knees, look up, then step or lightly hop forward.
15. Inhale, lift the chest upward half way - urdhva [mukha] uttanasana.
16. Exhale, fold in half at the hip creases - uttanasana.
17. Inhale, bend the knees and circle the arms up to the sky pressing the palms together -
utkatasana.
18. Exhale, stand up and circle the arms down to the side samasthitii.

* Repeat sequence 3-5 times.

Modifications (for beginners or injuries)

One leg balancing poses to create heat
Circular movements to open joints
Chakravakrasana, half sun salute, sun salute A for breath synchronized movement

Notes

108
Classical Sun Salute (C)

Classical Version

Vinyasa 1 Exhale Namaskarasana Mountain

Vinyasa 2 Inhale Chandrasana Standing Backbend
Vinyasa 3 Exhale Uttanasana Standing Forward Fold
Vinyasa 4 Inhale Vanarasana Monkey (Low Lunge)
Vinyasa 5* Hold Phalakasana Plank
Vinyasa 6 Exhale Ashtangasana 8 Point Pose
Vinyasa 7 Inhale Bhujangasana Cobra
Vinyasa 8 Exhale Adho Mukha Svanasana Downward Facing Dog
Vinyasa 9 Inhale Vanarasana Monkey (Low Lunge)
Vinyasa 10 Exhale Uttanasana Standing Forward Fold
Vinyasa 11 Inhale Chandrasana Standing Backbend
Vinyasa 12 Exhale Tadasana Mountain

109
Version without breath-hold

Vinyasa 0 Stance Namaskarasana Hands in Prayer

Vinyasa 1 Inhale Chandrasana Standing Backbend
Vinyasa 2 Exhale Uttanasana Standing Forward Fold
Vinyasa 3 Inhale Vanarasana Monkey (Low Lunge)
Vinyasa 4 Exhale Adho Mukha Svanasana Downward Facing Dog
Vinyasa 5 Inhale Phalakasana Plank
Vinyasa 6 Exhale Ashtangasana 8 Point Pose
Vinyasa 7 Inhale Bhujangasana Cobra
Vinyasa 8 Exhale Adho Mukha Svanasana Downward Facing Dog
Vinyasa 9 Inhale Vanarasana Monkey (Low Lunge)
Vinyasa 10 Exhale Uttanasana Standing Forward Fold
Vinyasa 11 Inhale Chandrasana Standing Backbend
Vinyasa 12 Exhale Namaskarasana Hands in Prayer

110
Basic Instructions (Version without breath-hold)

Now, we will practice classical Surya Namaskar

Stance: Step to the front of your mat with your feet together and your hands in prayer -
namaskarasana

1. Hook the thumbs together and contract the quads, then inhale, reach up to the
sky into a slight backbend, pressing hips forward and leaning back into the heels
- chandrasana.
2. Exhale, fold forward at the hips, bending the knees to protect the low back -
uttanasana.
3. Inhale, lunge the R foot back 4.5-5 ft lowering the knee to the floor, come up
on the fingertips and look up - vanarasana.
4. Exhale, step back to adho mukha svanasana.
5. Inhale, lean forward into plank - phalakasana.
6. Exhale, lower the knees, chest and chin - ashtangasana.
7. With the legs together, inhale, slide through lifting your chest without using
your hands bhujangasana (sarpasana).
8. Exhale, press the hips up and back into adho mukha svanasana.
9. Inhale, lunge the R foot forward lowering the left knee to the floor, come up
on the fingertips and look up - vanarasana.
10. Exhale, step forward with the feet hip distance apart, bending the knees to
protect the low back - uttanasana.
11. Hook the thumbs together, contract the quads then inhale, reach up to the sky
into a slight backbend, pressing hips forward and leaning back into the heels
urdhva hastasana.
12. Come up, then exhale, lower the hands to the heart in prayer - namaskarasana.

* Repeat the sequence in even numbered sets alternating between R and L foot

Modifications (for beginners or injuries)

One leg balancing poses to create heat
Circular movements to open joints
Chakravakrasana or half sun salute for breath synchronized movement

Notes

111
Sun Salute D - for Shoulder Issues

Starting Position
Step to the front of your mat.

Stance No breath cues necessary

a) Step your feet hip distance apart.
b) Hook your thumbs together and spread your fingers.

Round 1-2 Sequence (low/high lunge)

Stance Breath Tadasana Hip Distance Mountain

Vinyasa 1 Inhale Chandrasana Moon
Vinyasa 2 Exhale Uttanasana Standing Forward Fold
Vinyasa 3 Inhale Urdhva Uttanasana Monkey
Vinyasa 4 Exhale Anjaneyasana Lunge (low/high)
Vinyasa 5 Inhale Urdhva Hasta Anjaneyasana Upward Hand Position
Vinyasa 6 Exhale Transition to Stance
Vinyasa 7 Inhale Urdhva Uttanasana Monkey
Vinyasa 8 Exhale Anjaneyasana Lunge (low/high)
Vinyasa 9 Inhale Urdhva Hasta Anjaneyasana Upward Hand Position
Vinyasa 10 Exhale Transition to Stance
Vinyasa 11 Inhale Urdhva Uttanasana Monkey
Vinyasa 12 Exhale Uttanasana Standing Forward Fold
Vinyasa 13 Inhale Chandrasana Moon
Vinyasa 14 Exhale Tadasana Hip Distance Mountain

Round 3 Sequence (twisting crescent warrior)

Inhale Lift the arms up, lean back into the heels as you press the hips forward.
Stance Breath Tadasana Hip Distance Mountain
Vinyasa 1 Inhale Chandrasana Moon
Vinyasa 2 Exhale Uttanasana Standing Forward Fold
Vinyasa 3 Inhale Urdhva Uttanasana Monkey
Vinyasa 4 Exhale Anjaneyasana Lunge (low/high)
Vinyasa 5 Inhale Urdhva Hasta Anjaneyasana Upward Hand Position
Vinyasa 6 Exhale Parivritta Virabhadrasana Crescent Warrior Twist
Vinyasa 7 Inhale Urdhva Hasta Anjaneyasana Upward Hand Position
Vinyasa 8-11 Repeat vinyasa 5-6 twice more
Vinyasa 12 Exhale Lower hands and step forward to Stance
Vinyasa 13 Inhale Urdhva Uttanasana Monkey
Vinyasa 14 Exhale Anjaneyasana Lunge (low/high)
Vinyasa 15 Inhale Urdhva Hasta Anjaneyasana Upward Hand Position
Vinyasa 16 Exhale Transition to Stance
Vinyasa 17 Inhale Urdhva Uttanasana Monkey
Vinyasa 18 Exhale Uttanasana Standing Forward Fold
Vinyasa 19 Inhale Chandrasana Moon
Vinyasa 20 Exhale Tadasana Hip Distance Mountain

112
(1) Chandrasana (Moon Pose)

Exhale Fold forward, bending the knees slightly.

(2) Uttanasana (Standing Forward Fold)

Inhale Sliding the hands onto the shins, lift the chest up halfway.
(3) Urdhva Uttanasana (Monkey)

Exhale Lunge the R foot back 4.5-5 ft long, then

(4) Round 1 - lower the knee to the mat pointing the toes, folding the long edge of
the mat over to protect the knee. Low Lunge / Anjaneyasana

Round 2 straighten the leg keeping the toes hooked under.

High Lunge / Crescent Warrior

Round 3 from high lunge, exhale and lower the arms to the R into a T
position with the palms up. Twisting High Lunge

Inhale Circle the arms up touching the palms.

(5)

Exhale a) Circle the arms down touching just the fingertips to the floor;
(6) b) Hook the back toes under and step forward to hip distance stance.

Inhale Lift the chest up halfway, sliding the hands onto the shins.
(7) Urdhva Uttanasana (Monkey)

Exhale Lunge the other (L) foot back 4.5-5 ft long; lower the knee to the mat pointing
toes.
(8) *fold the long edge of the mat over or double up with 2 mats from the start

Inhale Circle the arms up touching the palms.

(9) Urdhva Hasta Anjaneyasana (Lunge)

Exhale a) Circle the arms down touching just the fingertips to the floor;
(10) b) Hook the back toes under and step forward to hip distance stance.

Inhale Lift the chest up halfway, sliding the hands onto the shins.
(11) Urdhva Uttanasana (Monkey)

Exhale Fold forward, bending the knees slightly; hook the thumbs the other way
(12) Uttanasana (Standing Forward Fold)

Inhale Contract the quads, (inhale) lift the arms up the sky, press the hips forward
and lean
(13) back into the heels

Exhale Lower the arms.

(14) Tadasana (Mountain Wide Stance)

113
READING NOTES
In this section, use the study guide questions to retain and deepen the knowledge of the
readings assigned.

Foundation Program

Yoga for Wellness, Gary Kraftsow

Fire of Love, Aadil Palkhivala
Anatomy Coloring Book

Advanced Program

Hatha Yoga Pradipika

Shiva Samhita
Gerandha Samhita

114
Yoga for Wellness
Study Guide & Quiz Questions

Introduction, pp. xv-xviii

1. Yogas deep and lasting value as a comprehensive system for

is being discovered by people form every culture, in every part of the globe.

2. Yet while it is true that we are each born with certain genetically predetermined
characteristics that influence our health, who we are and how we feel is strongly
influenced by our .

3. The process of achieving wellness, however, is complicated by the fact that our
day-to-day activity is influenced by our conditioning: what is know in the yoga
tradition as .

4. What is the meaning of personal practice?

5. Name the 6 qualities that asana practice brings to ones body

6. Describe a popular misconception of yoga

7. What are the goals of an asana practice?

8. Asana practice is described as skill in __________ and ____________.

9. What 3 qualities should one be open to that are essential in a yogis attitude?

115
Chapter 1, pp. 3-27

1. According to Gary, what 3 functions are promoted by asana practice?

2. What are the 2 essentials qualities of a yoga practice according to Patanjali?

3. What is the goal of our practice on a practical level?

4. What is the key to the art of personal practice?

5. What are release valves? (note: important!)

6. What is the form-function problem?

7. What does setting appropriate goals involve?

116
Accomplishing the Peculiar: Introduction to Balance, pp. 114-125

Study Guide Questions...

1. What word did the ancient yogis use to describe balancing postures?

2. Leg balances help us refine the way we hold and move our body weight true or
false?

3. Name the muscles that are strengthened with arm balances.

4. What is the primary intention of balance postures according to the Viniyoga

tradition?

5. What is the secondary intention?

6. When the weight of the body is aligned vertically above a broad and stable base of
support, there is [maximum / minimum] stability?

7. What is the key to accomplishing balance postures?

8. It will be difficult to stabilize the joints through which the body weight is
transferred and therefore difficult to maintain the postures if what is present in the
body?

117
9. What is the key to our ability to maintain equilibrium in balancing poses?

10. Name the 5 release valves of leg balances

11. Name the 4 release valves of arm balances

12. What are the most common risks in leg balances?

118
Revolving: An Introduction to Twists, pp. 61-71

1. What is the purpose of twisting in an asana practice? In your opinion/view, then

what is the purpose of rotating the spine?

2. What is the primary intention in the Viniyoga tradition of twisting? The secondary
intention?

3. In order, which region of the spine has the most/least capacity for rotation?
cervical, thoracic, lumbar?

4. What is the key technique for twisting?

5. Name the 3 common release valves discussed in this section.

119
Forward Bends, pp. 35-48

1. What did the ancients call forward folding in Sanskrit and what is the etymology?

2. What is the purpose of forward folds in an asana practice?

3. What is the primary intention in the Viniyoga tradition of forward folds?

4. The secondary intention?

5. What is the key technique for forward folding?

6. What is the lumbar-pelvic rhythm?

7. What is the cause of excessive forward rotation of the pelvis?

8. What is the cause of a reversal of the lumbar curve?

9. What is often the structural cause of low back pain?

120
10. Gary mentions the key to the lumbar-pelvic rhythm, and therefore all forward
bends, is the technique of abdominal contraction on inhale or exhale?

11. Name the 5 common release valves discussed in this section...

121
Inversions

1. What are the benefits of inversions?

2. In your opinion/view, then what is the purpose of achieving the reversal effect?

3. What is the key technique for inversions?

4. The vertebral canal is larger at the top and smaller at the bottom OR smaller at the
top and larger at the bottom? The spinal cord is thicker or thinner at the top than
at the base?

5. What percentage of weight is recommended for the head vs. the arms/shoulders?

6. What is the benefit/risk ratio?

7. Name the 14 contraindications for inversions...

1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.

122
Anatomy Coloring Book
Terms of Direction & Movement, p. 2

1. Name the pose set (forward folds, backbends, side stretches and twists) for each
plane of movement:

a. Sagittal:

b. Coronal:

c. Transverse:

2. The coronal plane is also known as the plane.

3. The transverse plane is also known as the plane.

4. What plane do the following poses work in?

a. Uttanasana:

b. Virabhadrasana 1:

c. Urdhva Mukha Svanasana:

d. Adho Mukha Svanasana:

e. Parivritta Trikonasana:

5. What body parts are on the saggital plane of Parivritta Trikonasana?

6. What body parts are on the saggital plane of Parsvokonasana?

7. What body parts or landmarks intersect the coronal line from the head to the hip
to the feet when teaching Tadasana?

123
WORKSHEET: Plate 43 Bones of the Lower Limb
Instructions: Upper Limb A1-H1, Lower Limb A-H, & Joints #1-2

124
WORKSHEET: Plate 68 Muscles of the Lower Limb
Instructions: answer all A, B, and C1-C3 questions

125
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