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Downward flowing energy
Operates from the base of the torso, in the rectum area
Has to do with eliminating or throwing off what is no longer needed. |
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| The body's own movement causes the stretch. Slow reaching and lengthening. Increases blood and oxygen flow to tissues. Stretching through movement. |
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"Ha" sun "tha" moon
Union of opposites Yin Yang
Strength in softness, and softness in strength
Introduced by Krishnmacharya |
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| A repeated word or phrase that helps focus the mind |
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| Yogic hand positions ((middle and ring finger folded in with thumb, or just ring finger folded in with thumb) |
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"prana" energy or life-force "ayama" means length or expansion
Breathing techniques |
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| Holding the body in a stationary position in order to stabilize the muscles and its connective tissues safely at their greatest length. |
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| Victorious Breath. Brought in and released through the nose. Ujayii pranayama is the breathing for Vinyasa yoga. It sounds like the wind. |
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Union
To unite, connect, bring together with the divine |
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Essence
When describing something's Rasa, you are talking about the qualities and feeling behind these qualities. |
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K Pattabhi Jois refined the physically challenging style of Hatha Yoga. Builds a strong foundation of pranayama, driest, bandha. Produces Heat
Series Based:
Yoga Chkitsa - Aligns and purifies the body
Nadi Shodana - Purifies the nervous system
Advanced series - subdivides into ABCD |
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Founder BKS Iyengar of the Krisnamacharya lineage
Uses props so postures are accessible to everyone, even with physical limitations. Assists with alignment. |
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TKV Desikachar, son of Krishnamacharya
Methodology, intelligently. Includes the entire lifestyle. |
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Shiva Rea is the Yogini
Flow and sequencing. Breath and movement, awareness and alignment, strength and flexibility. |
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| Bikram Choudhury Heat Yoga at 105 degrees and 60% humidity. Detoxifying |
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Yogi Bhajan, an Indian prince
Tantric based (higher states of existence)
pranayma, asana, mantra, meditation aids the ascension of Shakti (feminine energy) from the base of the spinal chord through the charkas. Then unites with Shiva, the masculine energy. |
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Tadasana
core
arm strength, shoulder stabilizers
Grounding, 1st chakra, connects heaven and earth |
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Utkatasana
Core, glutes, quads
angular energy, sharp, fierce, power
Contra: low blood pressure
stimulates abdominal organs and heart |
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Adho Mukha, Svanasana
hamstrings, calves, low back, arm strength, hands
cultivates apana vaya
Contra: Carpal tunnel, shoulder
Helps with menopause |
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| for for expelling fro the body, usually through a downward contracting movement. Impulse to exhale from the pelvic floor. |
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Utthita Trikonasana
Intercostals, obliques, legs, open top hip, pecs, abs
3 points of light
Keep body in one plane. Keep hip drawn in.
Stimulates digestion, helps sciatica |
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Utthita Parsvakonasana
Intercostals, obliques, front quadriceps, groin, spine
One long line of energy
Keep body in one plane. Keep hip drawn in.
Stimulates digestion, helps sciatica, back pain |
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Chandrasana
Front quadriceps, back hip flexor core, psoas
lunar, feminine, reflective energy |
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Utthita Hasta Padangusthasana
quads, hamstrings, adductors
2 lines of energy, heaven and earth and out to the community. |
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Uttanasana
Low back, hamstrings, calves
Release tension from body, calm mind
contra herniated disk, sciatica |
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paschimottanasana
Low back, hamstrings, calves, groins
release tension as upper body folds over legs
contra: herniated disks, low back pain, hypertension |
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| Standing wide legged forward Bend |
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prasarita padotanasana
low back, hamstrings, adductors
fingers interlaced is during tension from body |
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| Seated Wide Legged Forward Bend |
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Upavista Konasana
low back, hamstrings, adductors
2nd chakra stimulated |
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bhujangasana
chest, arms, shoulders, abdomen
coiling upward energy
energizing, helps with asthma |
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Urdhva Mukha Svanasana
chest, arms, shoulders, abdomen
expansion from heart through crown center
improves posture
contra: pregnancy, herniated disc, carpal tunnel, spondolysis |
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Setu Bandha Sarvangasana
chest, shoulders, hip flexors, abs
crossing a bridge from strong physical practice to relaxation and surrender.
back bends energize. helps with thyroid and asthma |
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Ustrasana
chest, shoulders, hip flexors, abs
The drum of the heart being played by the Divine. Belly draws in and up and heart can rise.
Helps with allergies Back bends stimulate nervous system |
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Dhanaurasana
chest, shoulders, hip flexors, abs
vessel with the back of the body to be filled with energy
respiratory conditions |
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Urdhva Danurasana
chest, shoulders, hip flexors, abs, anterior deltoid, rector spinae, rhomboids, biceps, triceps
contra: herniated disc, pregnancy |
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| Seated Twist both legs to side |
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Bharadvajasana (one of the 7 legendary seers) composed hymns
Obliques and low back
digestion and elimination, therapeutic on spine
contra herniated disc |
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| Seated Twist one leg drawn in |
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Maricyasana - ray of light
Obliques and low back, shoulder, chest
upset stomach
move into the pose on the exhalation |
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Jathara Parivartanasana
Obliques and low back
Digestion and elimination |
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outer thigh and hip of front leg, hip flexor, back leg
Releasing tension in hips and thighs
letting go of hurt and anger |
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outer thighs and hips, focus on top of leg
stretches hip and groin
If knee pain, sit in easy cross legged pose.
Look for tightening of jaw and have client relax. |
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| Outer thigh and hip, low back |
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| outer thigh, hip, low back, abs |
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abdominal wall
Do not collapse the back
low back pain, menstruation |
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triceps, abs, serrates anterior, anterior deltoid, core
contra shoulder injury carpal tunnel |
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4 legged staff
triceps, abs |
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hamstring of front leg, hip flexor of back leg, groin
hanuman, delivery of love letter, flying monkey messenger
modification bolster under pelvis |
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Brings fresh oxygenated blood to the brain
Stimulates the crown chakra, 1,000 petal lotus
Perspective, new, upside down |
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child's pose, legs up wall, savanna
stress reduction, surrender, softness |
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Releasing tension in hips and thighs,
letting go of old hurts and anger. |
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Releases tension in muscles that support spine and assisting with digestion and elimination
Spiraling energy, like that of a helix, creativity. The creative force of Kundalini, similar to DNA. |
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Stretches the front of the body
Expanding the energy out from the heart |
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stretching the back body
Introspection |
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Maintaining balance between right and left, top and bottom, front and back
Cultivating patience and a sense of humor |
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twists: limit range of motion. Avoid twists that put pressure against the belly.
Standing Balances to be done against a wall. Limit range of motion in forward bends. Back bends should be done standing at a wall. Half wall hang bend forward with ands agains the wall at 90 degree angle. Alleviates back pain. |
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