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Ashtangasana Z 200 hr. Yoga Teacher Training Curriculum Y

by Adriana elmes, m.a., e-ryt, rys

Classical Yoga

“Yoga is one of the most re‑ markable accomplishments of human ingenuity and surely one of the most fascinating creations of spiritual aspira‑ tion. It is India’s mature answer to the universal question, “Who am I?” Our modern science‑oriented civilization has all but ousted spirituality and deep‑ er existential questioning. Religion has to a large extent become synonymous with morality, and the mythical – or true spiritual – impulse has been all but forgotten.

Yoga, as understood here, is an esoteric tradition within the versatile religious culture of Hinduism. It is one of the world’s oldest and most continuous branches of spiritual inquiry, and, second only to shamanism, the longest and most intense experiment of the human spirit.

The purpose of the yogic experiment has been to explore not the behavior of matter but the properties and very limits of consciousness. For the Indians realized that consciousness has primacy over matter – a notion that is gradually being resuscitated through new revelations in physics and parapsychology.

The history of yoga encompasses some five thousand years, as compared to two thousand years for Christianity and not quite three centuries of “modern” secular civilization. Its tap roots lie in archaic shamanism, and its long evolution is tied to the gradual unfolding of the plural cultures of India, notably Hinduism, Buddhism, and Jainism

The earliest protoyogic ideas and practices are to be found in the sacred canons of Hinduism – The Vedas.

canons of Hinduism – The Vedas. Mystical and psycho‑cosmological speculators are present already in the Rig Veda, a collection of hymns “seen” by the Rishies of Yore.

The Rig‑Veda [is dated] to the third millennium BCE, with portions of it possibly going back to the fourth millennium BCE and earlier still…The yogi or yogini is primarily concerned with the transcendence of the ego, the deities, and the world as a whole.

His great guiding ideal is liberation, variously styled moksha, mukti, kaivalya, apavarga, and nirvana.

ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: STUDENT MANUAL

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YOGA BRANCHES RAJA

KARMA

JANA

BHAKTI

HATHA

- Royal -

- Action -

- Wisdom -

- Devotion -

- Will -

EIGHT CORE PRINCIPLES

SERVICE TO OTHERS

TRUE KNOWLEDGE

LOVE & WORSHIP

PHYSICAL EXERCISE

ENLIGHTENMENT

What Are the Different Types of Yoga?

Hatha – (Physical) Applied to the vast body of doctrines and practices geared toward self-­realization by means of perfecting the body. The historical roots are varied. The most popular teacher of Hatha Yoga, widely regarded as its inventor, is Goraksha (9th or 10th century CE). The soul represented by “ha” or the sun, and consciousness represented by the moon or “tha,” the moon being reflected light of the sun. Ha means sun, heat, light, energy, creativity, activity, passion, positive, and tha means moon, cook, reflective, receptive, negative. Surya or sun for sympathetic nerves, Chandra or moon for parasympathetic nerves, and sushumna for the central of electrical nervous system.

The hatha yogi strives for liberation by means of the creation of a “yogic body” immune to disease and free from the limitations that characterize the ordinary flesh body, endowing the practitioner with super-­senses and power beyond the capabilities of the normal person.

The first level of yoga attainment is the removal of all diseases from the body; the second is the removal of dullness and impurities resulting from one’s dosha or constitution; the ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: STUDENT MANUAL

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The Eight Limbs of Yoga 1. Yamas – Universal moral

3. Asana – postures

commandments

a. Ahimsa – non-­violence

4. Pranayama – rhythmic control of the

b. Satya – truth

breath

c. Asteya – non-­stealing

d. Brachmacharya –moderation

5.

Pratyahara

withdrawal

and

the

mind

the

chastity

emancipation

domination of the sense and exterior objects

e. Aparigraha – non-­covetousness

2. Niyamas – Self-­purification by discipline

of

–

from

6. Dharana – concentration

a. Sauca – cleanliness

b. Santosha – contentment

c. Tapas – discipline, heat

d. Svadhyaya – self‑study

8. Samadhi – a state of super-­consciousness

e. Ishvara Pranidhana –devotion to

brought about by profound meditation

God

7. Dhyana – meditation

Going Deeper Asana – The physical aspect of yoga, the asanas (postures) are practiced so we can keep the body healthy, build and circulate prana (vital energy/life force), and learn to focus the mind, letting go of external thoughts and learn to be present in each moment. What we learn about ourselves on the yoga mat can then be applied to our daily lives (i.e., balance, strength, ability to yield, equanimity, grace, letting go, facing fears, ability to e in the present moment, etc.).

Once we begin to train the mind and body, we can move on to deeper yogic practices such as pranayama (rhythmic control of the breath) and meditation. Asana prepares us for these by keeping the physical and energetic body healthier so we have fewer physical distractions while meditating.

Pranayama – Prana is vital energy, including will power and ambition. Ayama means “stretch, expansion, and extension.” Pranayama can be described as the expansion and extension of energy of life force.” The simple ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: STUDENT MANUAL

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act of controlled breathing leads us deeper and deeper into ourselves by teaching us to observe the very act of respiration. Pranayama is the actual process of directing energy inward, making the mind fit for pratyahara (detachment of senses).

Pratyahara – Detachment of the sense, which evolves from pranayama. When the senses withdraw from objects of desire, the mind is released from the power of the senses, which, in turn, become passive. The mind turns inward and is set free from the tyranny of the senses.

Dharana, Dhyana, and Samadhi – Dharana, Dhyana, and Samadhi are grouped under the term samayama, or the integration of the body, breath, mind, intellect, and self. It is not easy to explain the last three aspects of yoga as separate entities. The controlled mind that is gained in pratyahara is made to intensify its attention on a singe thought in dharana. When this concentration is prolonged, it becomes dhyana. In dhyana, release, expansion, quietness, and peace are experienced. This prolonged state of quietness frees an individual from attachment and results in indifference to the joys of pleasure or the sorrows of pain. The experience of samadhi is achieved when the knower, the knowable, and the known become one; a state of total absorption. Though samadhi can be explained at the intellectual level, it can only be experienced at the level of the heart. Ultimately, it is samadhi that is the fruit of the discipline of Ashtanga Yoga.

Taken from: Yoga – The Path to Holistic Health by B.K.S. Iyengar The Eight Limbs of Yoga

Standard Interpretation

Contemporary Interpretation

1. Yamas

Rules of conduct

Conscious being social and moral guidelines of action, words, thoughts

2. Niyama

Rules of personal behavior

We must purify the mind and the body to be able to concentrate on higher things

3. Asana

Physical Postures

We must be in good physical health to allow the spirit to express itself

4. Pranayama

Breath Control

Using the energy of the breath to optimize our nervous system

5. Pratyahara

Control of Senses

Turn in to our reflective quiet nature

6. Dharana

Mind Control

Mastering control over out attention and intentions

7. Dhyana

Meditation

Connection our personal being to the universal collective consciousness

8. Samadhi1

Absorption

True understanding that that we are all One.

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ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: STUDENT MANUAL

8 Limbs - Niyama 2nd Limb of Yoga 2.32 saucasantosatapahsvadhyayesvara-­pranidhanani niyamah “restraint,” “observance,” “rule,” “restriction” In the Yoga Sutra’s of Patanjali, there is a set of prescribed actions to guide you on the spiritual path. This branch is on the 2nd limb of Raja Yoga. It is the need for the body and mind to be purified and clean. For one to be able to concentrate on higher things, the body and mind need to be purified.

1. Shaucha: cleanliness of the body and mind. This is keeping the body clean through bathing,

eating well, asana, and pranayama. Asana – through the movements, the twists detoxify

the internal organs and cleanse the blood through increase blood flow. Pranayama

oxygenates the blood and tonifies the nerves. There must also be a focus on purifying

impure thoughts.

2. Santosha: having satisfaction and contentment. The yogi must experience reality without

emotional attachment to it. Whether it be the highs or lows or maintaining a sense of

groundedness with whatever comes your way, there is a detachment from the emotional

ride of an experience of event. This also includes an acceptance of oneself and others.

No coveting of what one has or what others have but to have joy and happiness is what

we have with no attachment to it.

3. Tapas: discipline, austerity, self-­control. When you do something you don’t want to do,

the result has a positive impact on your life. When your will conflicts with your desire,

there is a “fire” that is created inside you. This fire helps to burn the impurities of the

mental and physical aspects of our being. The fire can also be a source of spiritual energy,

thus leading to enlightenment. There are three branches or tapas:

a. Body: chastity (brahmacharya) and non-­violence (ahimsa);

b. Speech: using words not to offend, speaking your truth, speaking kind words;

and

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c. Mind: balanced in mind and thought. Retaining self-control of your thoughts.

ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: STUDENT MANUAL

4. Svadhyaya: the study of the self. The continuous desire to learn and gain wisdom and

insight. Study of the Vedic scriptures to learn more of the soul and God. Leads to

introspection of thoughts, speech, and actions. This allows us to explore our true nature

5. Isvara Pranidhana: all of your actions are to grow our connection to God. As we grow in our connection to God, we move away from the “I” and “me” view of the world. All our actions are to be carried out through our devotion to God. This combines two aspects of yoga: the surrender and devotion of something greater than the Self and the selfless action of Karma Yoga.

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Mantra Overview Man = “to think” Trai = “to protect or free from bondage” Sanskrit = “vehicle of the mind” The thought that liberates and protects

Mantras are words of phrases that are chanted out loud or internally as objects of meditation.

Often mantras are paired with visual Buddhist images, whose qualities can be cultivated by repetition of the mantra.

Mantras go as far back as the Vedic tradition (about 500 years before Buddha). In the Hindu tradition, mantras used to call on, influence, and even control the various Gods.

Saying mantras out load have strong and powerful effects. They tap into the primordial sounds.

Not only Patanjali, but also Iyengar and contemporary physicists explain that the universe was created from sound/vibration, Om more specifically the “OM.” “Om” is the root mantra from which all other Sanskrit mantras Au… (exhale out)…mmm (mouth closed and have emerged. vibrates) Mantras can be chanted, spoken, sung, Going from external to internal focus within thought or written but vocalizing creates the the Om vibration in the body. Affects your energy.

“a” starts in our chest 4th Chakra Almost all cultures in the world use a form of

mantra.

“o” center throat 5th Chakra “m” head 6th & 7th Chakra

Increases our prana energy upward.

Earth was created out of this vibration.

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ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: STUDENT MANUAL

Sa, Re, Ga, Ma, Pa, Dha, and Ni all originated from the vibrations of Om. All sounds, all energies, all motions, and everything existing started from this original sound.

Sacred word of the Tibetans, amin for the Muslims, amen for Egyptians, Greeks, Romans, and Christians.

Chanting Around the World Gregorian’s chant (Catholic) Sufis – chant for healing Kabbalah – chant names of God Mongolian Shamans – hoomi (throat singing) Native American Shamans – during rituals Aborigines of Australia – blow through instruments to create intense vibrations Tibetan Buddhists – for meditation. Teacher to student, passed down.

Hinduism – mantras given as gifts from the divine spirit, passed down thru millennia from teacher to student.

Tibetan Buddhism The mantras are a huge part of the Tibetan Buddhist tradition. They use visualization, with mantra and focused awareness for their spiritual practices. The teachings have been passed down through mantra, from teacher to student traveling back to Buddha. The mantra is said to contain spiritual power and once spoken, these powers are released. The more times a mantra is chanted, the stronger the power/energy becomes.

Prayer wheels & Prayer Flags Each spin of a prayer wheel sends the prayers they contain into the universe, and has the power of chanting the mantra as many times as it is written. So, if the prayer wheel has a prayer written 1, 000 times and it is spun 10 times, the mantra has been released 10,000 times into the universe.

Prayer flags have a similar effect. When the wind blows it carries the prayers away.

Om Mani Padme Hung Basic non-­spiritual model -­prolongs your exhale, calms the mind, slows the heart beat, brings you into a meditative state.

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What Makes Up a Pose?

There are many elements to consider when teaching an individual pose. The following will discuss the various components of what makes up a pose.

• Alignment

• Adjustment - entering into someone’s personal space slowly, carefully and without hesitation. 4 phases: Approach, Touch, Manipulation, Release.

• Benefits • Contraindication • Counter Pose

- FF < > BB/Twist - BB < > FF - Twist < > FF BB - Inversion < > FF BB - Lateral < > FF - Headstand < > Shoulderstand, knees to chest - Shoulderstand < > Cobra Fish - Uttanasana < > Utkatasana (awkward chair) or Cat - Cobra < > Child’s Pose - FF < > Bridge or Incline Plane - Warrior I < > Uttanasana (forward bend)

- Locust < > Knee’s to Chest

• Drishti - Nasagrai – Tip of the nose (Lotus-­Padmasana) - Broomadhya – Third Eye (Up Dog-­Urdhva Dhanurasana) - Nabi Chakra – Navel (Down Dog-­Adho Mukha Svanasana) - Hastagrai – Hand (Triangle-­Trikonasana) - Padhayoragrai – Toes (Wide Angle FF-­Paschimottanasana) - Parsva Drishti – Far to the left and right (Ardha Matsendrasana – spinal twists) - Angusta Ma Dyai – Thumbs, start of SS - Urdhva Drishti or Antara Drishti – Up to the sky (Virabhadrasana – WI) - Horizon – straight ahead

• Energy Lines

• Sequencing/Cycling - Introduction - Breath Awareness/Meditation - Opening Postures - Surya Namaskara - Standing Poses

- Cycling: Backbends, FF, Twists, Inversions, Lateral - Closing Postures - Savasana 92

ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: STUDENT MANUAL

Level of Your Poses The level of pose is based on three things

1. Joint rotation

2. Number of joints involved -­NOT based on how hard the pose is!

3. Joints that may restrict the pose This is a very important concept to understand. This is the complexity of the pose in relationship to the joints. How many places can someone get hurt?

If you are teaching a level one or beginner class, there are poses that should not be included due to these three variables. As a pose incorporates one, two, or three of these variables, the level of class increases. For example: Prayer Spinal Twist-­you have rotation at the hip and all along the spine. You have the hips, lower back, mid back, and shoulders involved in this pose.

There is no weight bearing on rotating joints, yet there is a lot of rotation. I would not put this in a beginner class. You can start in the general class and can always introduce modifications to help those first learning the pose.

1 – Beginners 2 – General (for most students) 3 – Intermediate (experienced practitioner) 4 – Advanced (very experienced practitioners)

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____Tadasana – Mountain ____Adho Mukha Svanasana – Down Dog ____Parivrtta Parvakonasana – Prayer Spinal Twist ____Utkatasana – Awkward Chair ____Virabhadrasana 2 – Warrior 2 ____Parivrtta Ardha Chandrasana – Revolved Half Moon ____Upavistakonasana – Seated Wide Angle ____Eka Pada Rajakapotasana – King Pigeon Sleeping variation ____Virasana – Hero ____Eka Pada Raja Kapotanasana – King Pigeon overhand grab version ____Supta Parivartanasana – Reclining Twist ____Salamba Sarvangasana – Shoulderstand ____Bakasana – Crow ____Parigasana – Gate ____Parsvottanasana – Pyramid, Runner’s fold ____Dhanurasana – Bow on Belly

ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: STUDENT MANUAL

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Ashtangasana Z 200 hr. Yoga Teacher Training Curriculum Y

by Adriana elmes, m.a., e-ryt, rys

Asana Manual â&#x20AC;&#x153;When you inhale, you are taking the strength from God. When you exhale, it represents the service you are giving to the world.â&#x20AC;? - BKS Iyengar

Table of Contents Foreward........................................................................................................................................5 About Us........................................................................................................................................6 Terminology...................................................................................................................................10 Categorization.........................................................................................................................10 Drishti (view or gaze)..............................................................................................................10 Posture Naming Conventions................................................................................................11 Surya Namaskara (Sun Salutations) A,B,C.................................................................................12 Surya Namaskara A.................................................................................................................14 Surya Namaskara B.................................................................................................................15 Surya Namaskara C (Classic Sun Salutations)......................................................................17 Fundamental Asanas....................................................................................................................19 Tadasana (Mountain Pose)....................................................................................................20 Ardha Uttanasana (Half Forward Fold).................................................................................22 Kumbhakasana (Plank)...........................................................................................................24 Chaturanga Dandasana (Four Limbed Pose or Plank)........................................................26 Ashtangasana (8 Limbed Pose).............................................................................................28 Urdhva Mukha Svanasana (Upward Facing Dog)................................................................30 Adho Mukha Svanasana (Downward Facing Dog Pose).....................................................32 Eka Pada Adho Mukha Svanasana (One Leg Downward Dog)..........................................33 Virabhadrasana (Warrior I).....................................................................................................34 Alanasana/Banarasana (High Lunge)....................................................................................36 Anjaneyasana (Low Lunge)....................................................................................................38 Standing Poses..............................................................................................................................40 Ardha Chandrasana I (Standing Side Bend Half Moon I)....................................................42 Uttanasana (Standing Forward Fold)....................................................................................44 Utkatasana (Awkward Chair/Fierce Pose)............................................................................46 Parighasana (Gate Pose)........................................................................................................48 Virabhadrasana II (Warrior 2)................................................................................................50 ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: ASANA WORKBOOK 1

Viparita Virabhadrasana II (Reverse Warrior 2)...................................................................52 Trikonasana (Triangle Pose)...................................................................................................54 Parivrtta Trikonasana (Revolving Triangle)..........................................................................56 Utthita Parsvakonasana (Side Angle)....................................................................................58 Parivrtta Parsvakonasana (Relvolving Side Angle)..............................................................60 Parsvottanasana (Pyramid)....................................................................................................62 Prasarita Padottanasana (Feet Spread Intense Stretch Pose)...........................................64 Utkata Konasana (Goddess/Horse Stance/Temple Pose)..................................................66 Balancing Poses............................................................................................................................68 Virabhadrasana III (Warrior 3)...............................................................................................70 Vrksasana (Tree Pose).............................................................................................................72 Ardha Chandrasana II (Half Moon Balance 2)......................................................................74 Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)................................................76 Garudasana (Eagle Pose)........................................................................................................78 Utthita Hasta Padangusthasana (Extended Hand Big Toe Pose)......................................80 Natarajasana (Dancer Pose)..................................................................................................82 Vasisthasana (Side Plank).......................................................................................................84 Eka Pada Uttanasana (Standing Splits).................................................................................86 Svarga Dvijasana (Bird of Paradise)......................................................................................88 Forward Folds................................................................................................................................90 Ardha Baddha Padma Paschimottanasana (Half Bound Lotus Forward Bend)..............92 Halasana (Plow Pose)..............................................................................................................94 Janu Sirsasana (Head to Knee Pose).....................................................................................96 Paschimottanasana (Seated Forward Fold).........................................................................98 Sasangasana (Rabbit Pose)....................................................................................................100 Trianga Mukhaikapada Paschimottanasana (3 Limbed Forward Bend)..........................102 Back Bends....................................................................................................................................104 Bhujangasana (Cobra Pose)...................................................................................................106 Salamba Bhujangasana (Sphinx)...........................................................................................108 Salabhasana (Locust Pose).....................................................................................................110 Setu Bandhasana (Bridge Pose) aka: Setu Bhandasana.....................................................112 Matsyasana (Fish Pose)..........................................................................................................114 Ustrasana (Camel Pose).........................................................................................................116 Purvottanasana (Upward Facing Plank)...............................................................................118 Dhanurasana (Bow Pose).......................................................................................................120 Urdhva Dhanurasana (Upward Bow Pose)..........................................................................122 2

ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: ASANA WORKBOOK

Seated Poses/Hip Openers..........................................................................................................124 Dandasana (Stick Pose)..........................................................................................................126 Akarna Dhanurasana (Archer Pose)......................................................................................128 Baddha Konasana (Bound Angle Pose)................................................................................130 Gomukhasana (Cow Face Pose)............................................................................................132 Paripurna Navasana (Boat Pose)...........................................................................................134 Sukhasana (Easy Pose)...........................................................................................................136 Padmasana (Lotus Pose)........................................................................................................138 Virasana (Hero Pose)..............................................................................................................140 Supta Virasana (Reclining Hero)............................................................................................141 Agnistambhasana (Fire Log Pose).........................................................................................142 Eka Pada Rajakapotasana (One-Legged King Pose)............................................................144 Eka Pada Rajakapotasana B (King Pigeon - Overhand Grab).............................................146 Upavistha Konasana (Seated Wide Angle Pose)..................................................................148 Spinal Twists..................................................................................................................................150 Ardha Matsyendrasana (Half Lord of the Fishes)................................................................152 Bhardavajasana (Bounding Twisting Pose)..........................................................................154 Marichyasana [A,B,C,D] (a Twisting Pose)............................................................................156 Supta Parivartanasana (Reclining Twist)..............................................................................158 Inversions.......................................................................................................................................160 Adho Mukha Vrksasana (Face Down Tree/Handstand)......................................................162 Ardha Pincha Mayurasana (Dolphin Pose) Aka: Makarasana............................................164 Pincha Mayurasana (Feathered Peacock Pose)...................................................................166 Salamba Sarvangasana (Shoulder Stand)............................................................................168 Sirsasana (Headstand)............................................................................................................170 Arm Balances.................................................................................................................................172 Bakasana (Crow)......................................................................................................................174 Bhujapidasana (Shoulder Pressing Pose).............................................................................176 Eka Hasta Bhujasana (One Hand Pressure Pose/Elephant Trunk)...................................178 Nakrasana (Crocodile Pose)...................................................................................................180 Tolasana (Swinging Pendant Pose).......................................................................................182 Relaxation......................................................................................................................................184 Savasana (Corpse Pose).........................................................................................................185 Useful & Additional Poses............................................................................................................186 Anahatasana (Melting Heart).................................................................................................187 Ananda Balasana (Happy Baby)............................................................................................188 ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: ASANA WORKBOOK 3

Anatasana (Side Reclining Leg Lift).......................................................................................189 Apanasana (Knee to Chest)....................................................................................................190 Ardha Bhekasana (Half Frog).................................................................................................191 Balasana (Childâ&#x20AC;&#x2122;s Pose)...........................................................................................................192 Bhagerasana (Tiger Pose).......................................................................................................193 Marjaryasana (Cat) Aka: Bidalasana......................................................................................194 Bitilasana (Cow).......................................................................................................................195 Camatkarasana (Wild Thing)..................................................................................................196 Hindolasana (Baby Cradle).....................................................................................................197 Kumara Svanasana (Downward Dog Hip Opening)............................................................198 Parivrtta Adho Mukha Svanasana (Twisting Downward Dog)...........................................199 Malasana (Squat).....................................................................................................................200 Parsva Balasana (Threading the Needle).............................................................................201 Supta Baddha Konasana (Reclined Bound Angle)...............................................................202 Supta Konasana (Reclined Angle with Toe Grab.................................................................203 Supta Padangusthasana (Reclining Hand to Big Toe).........................................................204 Sucirandhrasana (Eye of the Needle)...................................................................................205 Viparita Karani (Legs Up the Wall).........................................................................................206 Advanced Poses............................................................................................................................208 Astavakrasana (Eight Angle Pose).........................................................................................209 Bhekasana (Frog Pose)...........................................................................................................210 Garbha Pindasana (Embryo in the Womb)..........................................................................211 Hanumanasana (King of Monkeys/Splits)............................................................................212 Karnapidasana (Ear Squeeze)................................................................................................213 Krounchasana (Heron Pose)..................................................................................................214 Kukkutasana (Rooster Pose)..................................................................................................215 Mayurasana (Peacock Pose)..................................................................................................216 Pasasana (Noose Pose)..........................................................................................................217 Samakonasana (Middle Splits)...............................................................................................218 Supta Kurmasana (Tortoise Pose).........................................................................................219 Tittibhasana (Firefly)...............................................................................................................220 Vatayanasana (Horse Pose)...................................................................................................221 Vrschikasana (Scorpian).........................................................................................................222 Yoga Mudrasana (Yoga Mudra) aka: Baddha Padmasana (Bound Lotus)........................223 Index...............................................................................................................................................224 4

ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: ASANA WORKBOOK

Urdhva Mukha Svanasana (Upward Facing Dog)

Urdhva Mukha Svanasana (Upward Facing Dog) (OORD-vah MOO-kah shvah-NAH-sahn-ah)

Upward Facing Dog (Urdhva Mukha Svanasana)

Urdhva= Upward; Mukha= Facing; Svan= Dog; Asana= Pose Drishti: Urdhva or Antara Drishti – Up to the sky Level 1

How to do it…

1. From Chaturanga: draw the chest forward as you pull the shoulders back, keeping the abs engaged. This action should result in the arms beginning to straighten. Pay close attention to using the back body muscles (triceps and back) rather than the chest. Bring the tops of the feet to the floor. Knees lifted and toes pointed.

2. Squeeze your glutes/butt. Strong contracted quads. Pull navel to the spine as you arch the upper back. Keep lower back supported with a powerful core. Lift your knees off the floor while pressing into the tops of the feet.

3. Keep shoulder blades down the back. If too intense, adjust to Cobra or Sphinx Pose by opening just the chest upward while abdomen and ribs remains on the floor.

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ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: ASANA WORKBOOK

FUNDAMENTAL ASANAS

BENEFITS/PURPOSE:

CAUTIONS/CONTRAINDICATIONS

PREP/COUNTER POSES/LOCATION IN SEQUENCE

MODIFICATIONS/VARIATIONS

VERBAL/NON-VERBAL CUES (where to touch, encourage extension, develop edge)

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Ashtangasana Z 200 hr. Yoga Teacher Training Curriculum Y

by Adriana elmes, m.a., e-ryt, rys

by Adriana Wright

Class Agendas { Overview of Classes } Day 1 of each week is a five hour class and includes a 1 hour yoga class Day 2 varies a little on pace of class, is a two to three hour class Page references are linked to the Student Manual

{ Week 1 - Day 1 } History/Philosophy

What is Yoga to you?

What is Yoga? Modern sense of the term Classical Yoga Yogic Timeline Yoga Sutras

p. 12 p. 14 p. 17

Teaching Poses

What Makes Up a Pose

Pose Focus:

Tadasana (Mountain Pose)

p. 104 Asana Manual

Meditation

10

Meditation Practice & Basics

p. 53-56

ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: STUDENT MANUAL

DIRECTIONS: 1. Lead discussion on “What is yoga to you?” Using a dry erase board, create a group list. Refer to the student manual for content to discuss.

Note: For the remainder of the class, lecture out of the Student Manual. The students have not read anything ahead of time (unless you plan on giving textbook and homework assignment prior to the start of class).

2. Pose Focus: There is a Group Pose on the back side of the pose sheet. As a group, this pose should be discussed. With the group, go through the details of side A and then discuss side B. On all the poses, students will then go on the mat, pair up and go through hands on adjustments. Be sure to stress hands on adjustments and verbal cues. The Teacher’s Manual provides details on the group pose sheet to help you.

Using Ray Long M.D.’s Yoga Mat Companion Series is a fantastic way to work with the Anatomy and the details of the poses. HIGHLY recommend these as supporting texts.

Asana Manual has both Table of Contents and Index to help find pose pages in Asana Manual. Teacher’s Manual, use Table of Contents to find Notes for Group Worksheets.

details of the pose and outline the inner workings of the pose as well as the details and depths of the pose. Students can refer to the page numbers at the bottom of the page for reference. Go through each component #1 -­#12.

Use textbooks and internet references to help with this process.

4. Pose Sheets Page 2: This is the practical, teaching part of going through poses, and where alignment and “Seeing” the pose comes into play.

Think about biomechanics and alignment. This is also where cueing comes in. This working pose sheet shifts to the outward aspect of teaching. Pose Sheet 1 is the foundation, the details, and fundamentals of the pose.

Pose Sheet 2 is the outward teaching aspects of the pose.

This is what you need to do and how you interact with the pose and your students.

lines. This can be discussed.

You can decide to include each line from each leg and arm, or if both arms and legs are going the same direction, that may be counted as one line.

7. Drishti: There are fixed gaze points for each pose.

The moment we get settled in the pose, we can fix our gaze there, instead of floating our gaze around.

This will allow us to go more inward during the practice.

8. Cueing & Adjustments: Verbal and Non ‑ Verbal cues, Adjustments and Assists are so important to deeply understand. This is how you look at your student’s postures and how you might have to adjust them to give them a better experience.

This has to be well understood because you might have only a few seconds to notice and then correct the posture.

5. Biomechanical Alignment: Look at the pose and how to be safely in the pose.

That includes looking at the pelvis, knees, feet, shoulders, hands and head.

6. Energy Lines: Next we look at the pose energetically.

Where are we directing our energy? How do we create energy in the joint and flow out the extremities? This sense of energetic lines 3. Pose Sheets Side 1: creates lightness. Each pose These sheets go into the has a number of energetic ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: STUDENT MANUAL

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HOMEWORK: 1. Hand out Week 1 Homework. This will be a bit heavy since next class students will be given homework for week 2. You can give them Homework Week 1, prior to start of program as well.

2. Discuss using Yogaglo. Students need to sign-­up online and choose aclass to do this week.

This will be a valuable tool for the group. They will take classes that coincide with the category of poses they are learning about. It will also be used for meditation and pranayama exercises and ideas for sequencing.

3. Anatomy plates need to be completed for next class. Having an understanding of whatâ&#x20AC;&#x2122;s below the surface is very important. The coloring book is a beautiful tool. When we slow down, take the time to color each individual bone and muscle, we tap into longer term memory. We are using multiple senses to memorize these parts and this creates a very different learning experience.

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ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: STUDENT MANUAL

{ Week 1 - Day 2 } Meditation - Just Sit

p. 57

History/Philosophy

What is Yoga – Patanjali Discussion on Sanskrit 8 Limbs of Yoga

p. 24-25 p. 105 p. 26-27

Yoga Basic Terms

Discussion on Terms: Intro to ABC’s* Alignment Assisting & Adjusting Cues

p. 229 p. 108 p. 106 p. 109-110

Antatomy

Anatomy Plates: Anatomy Coloring Book Axial and Appendicular Articular System: Classification of Joints Articular: Terms of Movement Articular: Integration of Muscle Action Introduction to Skeletal Muscles

p. 19 p. 20 p. 21 p. 43 p. 42

LEAD TIPS:

private thoughts, so I suggest that the contents not be read by anyone other 1. Pose sheets: Hand out the rotation of than the author. Students need to assigned pose sheets. be free to journal their thoughts and experiences without concern.

2. There will be a meditation/journaling/ reflection component each week. *3. The ABC’s are terms that students Students should purchase a journal for need to write on note cards. We will be these assignments. This week, when covering these terms thru “L” in class, doing their first Yogaglo class, students and then they need to find and define should reflect on what they liked and these terms on their own. Then review didn’t like about their first class. these together as a group.

It is up to the Program Leader as to HOMEWORK: whether the journals will be collected periodically. Express that the journal is a 1. Hand out Homework Week 2 wonderful part of this journey students are embarking on. This journal can record their experiences through this program. The journals contain their ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: STUDENT MANUAL

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{ Homework Week 3 } Source:

Location

Light on Yoga, Iyengar

Bandhas #201, page 425-­427 Pranayama pages 429-­440

Heart of Yoga, Desikachar

184-­214 Sutras Bandhas Ch 7 p. 71-­77 Pranayama Ch 6 p. 53-­70

Power Yoga, Birch‑Bender

p. 87-­95

Yoga: Spirit, Schiffman

p.101

Anatomy Coloring Book

plates 1, 2, 25-­28

ABC’s

D-­F Definitions on notecards

Pose Sheets

Standing Poses 1-­6 Fill outs sheets, reference bottom page Sanskrit/English notecards

Daily Journaling or Meditation

Each day write ten things of Gratitude One class‑ Vinyasa General Class

ADDITIONAL HOMEWORK: Create five Opening Sequences. Look at ten Yogaglo openings to get ideas for your own opening creations. You will build onto these sequences for the entire course. By the end of the program you will have five complete sequences. Be creative and try to make each sequence unique.

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ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: STUDENT MANUAL