tag:blogger.com,1999:blog-40150254858179786122024-03-12T18:25:34.195-07:00BKS Hoot NightThis is some of what I have learned about Yoga so far.Jessicahttp://www.blogger.com/profile/18345447471840584043noreply@blogger.comBlogger24125tag:blogger.com,1999:blog-4015025485817978612.post-91023074497329006922010-08-01T19:11:00.000-07:002010-08-01T19:15:14.826-07:00GomukhasanaGomukhasana- Cow Face Pose<br />
A seated pose in the Virasana family, with legs crossed, one arm up and one arm down, hands clasped behind the back.<br />
<br />
When teaching, allot 2 minutes to demo the pose, and 3 minutes for the students to be in the pose. <br />
<br />
Poses to help us learn Gomukhasana:<br />
<ul><li>Urdhva Baddangullyasana</li>
<li>Namaskarasana</li>
<li>Gomukhasana Hasta Mudra in Tadasana</li>
<li>Paschima Namaskarasana</li>
<li>Adho Mukha Svanasana</li>
<li>Bharadvajasana </li>
<li>Virasana</li>
<li>Vajrasana</li>
<li>Simhasana</li>
</ul>Instructions for Gomukhasana:<br />
<ol><li>Kneel on both knees. Keep your toes pointing straight back, ankles straight not sickled, and tuck your Left knee well behind your Right knee. (R leg is on top first)</li>
<li>Bring your ankles and your heels together, and sit on the ankles, keeping the toes pointing back. </li>
<li>Press the shins down to stabilize the legs, and lengthen your waist up.</li>
<li>Raise your Left arm overhead, and keeping your tricep rolling from the outside in, bend your arm at the elbow. Place your Left palm at the base of the neck between your upper shoulder blades. (Left arm is on top first)</li>
<li>Suck your shoulder blades into the ribs to lift and open the chest. Broaden through your collarbones, and keep the chest open as you lower the Right arm, bend it at the elbow and raise the right forearm up behind the back.</li>
<li>Clasp your hands together behind your back.</li>
<li>Press your shins down as you take the front waist to the back waist to lengthen the side-waist, suck the shoulder blades in to lift the chest, and open your armpits. Make the torso erect. </li>
<li>With the Right leg on top first, the Right hip and sit bone will be up. Rather than try to descend the Right hip, ascend the Left sit bone, as though you could suck it up inside your body. Make the hips more level.</li>
<li>Release the arms, then bring the hands to floor in front of you to untuck your Left knee from behind your right.</li>
<li>Repeat with the opposite crossing of the legs, and opposite placement of the arms.</li>
</ol>Modifications:<br />
<ul><li>If the hands do not yet reach each other, hold a strap between the two hands.</li>
<li>If the knees pain you, place a folded blanket between the heels and the hips to lessen the degree of flexion in the knee joint. </li>
<li>If the knees are in pain, put a rope behind the knees to create space. </li>
</ul>Jessicahttp://www.blogger.com/profile/18345447471840584043noreply@blogger.com0tag:blogger.com,1999:blog-4015025485817978612.post-41188048400235472612010-07-31T21:37:00.000-07:002010-07-31T21:53:08.254-07:00SirsasanaSirsasana, away from the wall - Headstand, away from the wall.<br />
<br />
This pose is an inversion.<br />
<br />
When teaching Sirsasana, allot 1 minute to demo the pose, and 2 minutes to get your students into the pose. When teaching, set your mat down 1 foot from wall, and then tell your students to line their mats up with yours.<br />
<br />
<br />
Poses to help us learn Sirsasana:<br />
<ul><li>Prasarita Padottanasa</li>
<ul><li>Keeping the legs firm, place the crown of the head on the floor.</li>
<li>Lengthen the torso up away from the head.</li>
</ul>
<li>Adho Mukha Svanasana</li>
<ul><li> Press your hands down and lift your chest towards the thighs.</li>
<li>Lenghten the anterior spine.</li>
<li>Snug the shoulder blades tightly into the ribs to lengthen and open the chest. Keep the top shoulder blades broad as you draw the lower tips of the shoulder blades in towards the spine to support and maintain the chest opening.</li>
</ul></ul>Instructions for getting into Sirsasana<br />
<ul><li>Fold your mat in half, or if it is a thin mat, fold it half and then in half again.</li>
<li>Place widest part of your folded mat about a foot from the wall.</li>
<li>Interweave your fingers all the way up to the webbing, and keep the thumb side of the wrist vertical over the pinkie side of the wrist as you place your knuckles very close to the edge of your mat (the edge closest to the wall). Place your elbows as wide as your armpits are wide.</li>
<li>Place the crown of your head on the floor in the space made by your hands.</li>
<li>Press the forearms down and lift the shoulders up away from the ears.</li>
<li>Lift your knees and straighten your legs, walk your feet in towards your face.</li>
<li>Snug the shoulder blades tightly into the ribs to lengthen and open the chest. Keep the top shoulder blades broad as you draw the lower tips of the shoulder blades in towards the spine to support and maintain the chest opening as you gently hop your feet off the floor with bent knees.</li>
<li>Continue to press your forearms down to lift your shoulders up. Lift your knees and bring your feet, knees bent, to the wall behind you. </li>
<li>Use your feet on the wall to get your shoulder blades firm, and the tailbone in. </li>
<li>Straighten one leg to bring your foot of the wall. Lengthen one leg, and connect the all the way from the forearms, up through the side body to the mound of the big toe, then replace that foot on the wall. Repeat with the other leg.</li>
<li>Straighten both knees and lengthen both legs as you press the forearms down, suck the shoulder blades into the ribs, and lengthen the side body.</li>
<li>Take your thighs back, then your tailbone in to firm the hips, lengthen the lumbar spine, and then reach the legs up.</li>
<li>Keep the forearms pressing down and the shoulders lifting as you bring your feet back to the wall, then bring your knees down, then your feet down to the floor.</li>
<li>Rest in forward virasana. </li>
</ul><ul></ul>When teaching Sirsasana, be sure to get down and look at everyone's face in this pose. Look for color of face, sense of ease or lack thereof, and even-ness of head placement.<br />
<br />
Menstruating ladies do not practice this pose.Jessicahttp://www.blogger.com/profile/18345447471840584043noreply@blogger.com0tag:blogger.com,1999:blog-4015025485817978612.post-50457990852965266532010-07-24T22:39:00.000-07:002010-07-31T21:02:03.834-07:00Urdhva Prasarita EkapadasanaUrdhva Prasarita Ekapadasana - Upright Extended One Foot Pose<br />
A standing pose standing on one leg, bending forward, lifting the other leg extended upwards. <br />
<br />
When teaching, allot 1 minute to demo, and 2 min to get the students into the pose. <br />
<br />
Poses to help us learn Urdhva Prasarita Ekapadasana:<br />
<ul><li>Uttanasana</li>
<ul><li>Lengthen the torso forward and down, climb your torso down your leg</li>
</ul>
<li>Utthita Hasta Padangusthasana</li>
<ul><li>Learn to lengthen and firm both legs.</li>
<li>Keep your torso long and lifted as your press your standing heel firmly into the floor. </li>
</ul>
<li>Parsvottanasana, hands on blocks.</li>
<ul><li>Keep the hips square and even as you climb your torso down the front leg.</li>
<li>Keeping both hips square stabilize the front leg as you re-charge and firm the back leg.</li>
<li>Climb your torso down your leg. </li>
</ul></ul>Instructions for getting into Urdhva Prasarita Ekapadasana:<br />
<ol><li>From Tadasana, lengthen your chest forward and down into Uttanasana.</li>
<li>Press your heels down, roll your thighs from the outside to the inside.</li>
<li>Catch the back of the right ankle with your left hand. Place your right hand on the floor by the side of your right foot.</li>
<li>Keeping your hips square while you roll your thighs in and press your thighs back to sake your belly down.</li>
<li>Keep both legs firm and straight, and lift the left leg back and up.</li>
<li>Extend your legs. </li>
<li>Lengthen torso forward and down while you extend your leg up.</li>
<li>Keep your torso moving towards your arms while you bring your leg down.</li>
<li>Change sides.</li>
<li>After you do both sides, press into your heels, send your sit bones towards your heels as you lift your torso up. Return to Tadasana.</li>
</ol>In a nut shell:<br />
<ul><li>Come to uttanasana</li>
<li>Catch your ankle, lift the other leg up.</li>
<li>Extend both legs. Lengthen your torso down.</li>
<li>Change sides</li>
<li>Return to Uttanasan, then Tadasana</li>
</ul>Modifications:<br />
<ul><li>Place hands on blocks.</li>
<li>Lift back leg to the wall.</li>
</ul>Practice this pose during Standing Pose week.<br />
<ol><li>Tadasana</li>
<li>Vrksasana</li>
<li>Utthita Trikonasana</li>
<li>ParivrttaTrikonasana</li>
<li>Parsvakonasna</li>
<li>Utthita Hasata Padangusthasana</li>
<li>Parsvottanasna</li>
<li>Padangustasana</li>
<li>Uttanasana</li>
<li>Urdhva Prasarita Ekapadasana</li>
<li>Uttanasana</li>
<li>Adho Mukha Svanasana, hands to wall</li>
<li>Sirsasana </li>
<li>Virasana - yoga mudrasana</li>
<li>Dandasana</li>
<li>Lolasana</li>
<li>Forward Swastikasana</li>
<li>Rope I</li>
<li>Chatoosh Padasana</li>
<li>Salaamba Sarvangasana</li>
<li>Halasana</li>
<li>Setu Bhanda Sarvangasana</li>
<li>Swastikasana - yoga mudrasana</li>
<li>Paschimottanasna</li>
<li>Savasana</li>
</ol>Jessicahttp://www.blogger.com/profile/18345447471840584043noreply@blogger.com0tag:blogger.com,1999:blog-4015025485817978612.post-27901533640916198412010-07-22T22:50:00.000-07:002010-07-31T21:48:12.612-07:00Adho Mukha VrksasanaAdho Mukha Vrksasana, palms turned outward; against wall.<br />
Full Arm Balance a.k.a. Downward Facing Tree<br />
<br />
Take 30 seconds to demo the pose, count on 1 minute to get students into the pose. <br />
<br />
Poses to help us learn Adho Mukha Vrksasana:<br />
<ul><li>Adho Mukha Svanasana</li>
<ul><li>Press your hands down to lenthen your torso towards your hips.</li>
<li>Firm the back shoulder blades into the ribs to support lengthening and opening the chest. </li>
<li>Firm the thigh muscles to the bone, lengthen from heel to buttocks</li>
</ul>
<li>Purvottanasana</li>
<ul><li>Press the hands down while you firm the shoulder blades and lift the chest up.</li>
<li>Keep the tailbone well in while you firm and lengthen the legs. </li>
</ul>
<li> Sirsasana</li>
<ul><li>Take the thighs back, then the tailbone in, to firm the hips. Always take the thighs back first, then the tailbone in second. </li>
<li>Use the thigh action to lift the legs up off the torso</li>
<li>Press the forearms down to lift the shoulders up away from the ears.</li>
<li>Snug the shoulder blades tightly into the ribs to lengthen and open the chest. Keep the top shoulder blades broad as you draw the lower tips of the shoulder blades in towards the spine to support and maintain the chest opening.</li>
</ul></ul>Instructions for getting into Adho Mukha Vrksasana:<br />
<ol><li>Place your hands about a foot away from the wall, with your hands turned out. Your middle finger is parallel to the wall. </li>
<li>Press circle of the palm down as you suck the triceps to the bone to straighten your arms completely.</li>
<li>Keep your arms impeccably straight, exhale, kick ,and swing the legs against the wall.</li>
<li>Press your hands down, firm the shoulders into the ribs just like in Down Dog; suck the shoulder blades tightly into the ribs to lengthen and open the chest. Keep the top shoulder blades broad as you draw the lower tips of the shoulder blades in towards the spine to support and maintain the chest opening, and lengthen the torso up towards the ceiling. Take your shoulders back, and your shoulder blades in to lengthen your chest. </li>
<li>Firm your outer thighs to your inner thighs as you take the tailbone well in to compact the hips.</li>
<li>Move your thighs back, and lengthen your inner hells up to lengthen your inner legs up away from the torso. Take your thighs back, and your tailbone in as you push your heels up.</li>
<li>Spread the ball of your foot.</li>
</ol>In a nut shell:<br />
<ol><li>Turn your hands out, and set your hands about a foot from the wall.</li>
<li>Straighten and lengthen your arms.</li>
<li>Kick your feet up to the wall.</li>
<li>Lift the buttocks up towards the heels.</li>
<li>Firm and lengthen the legs.</li>
<li>Keep the arms long and straight as you lift your buttocks to lengthen your torso.</li>
</ol>Modifications:<br />
<ul><li>Menstruating ladies do not practice this pose. They can do 1/2 Uttanasana at the horse, or Adho Mukha Svanasana.</li>
<li>If someone cannot kick up, they can place their hands one leg length away from the wall, do Down Dog with heels at the wall, and walk their feet up the wall until their legs are parallel to floor; Ardha Adho Mukha Vrksasana. They also can walk up braced in a doorway, or with their back to the wall and their feet on the horse. </li>
<li>Assistance from the teacher may be all that is needed by a student who cannot yet do this pose confidently or capably. </li>
</ul>Jessicahttp://www.blogger.com/profile/18345447471840584043noreply@blogger.com0tag:blogger.com,1999:blog-4015025485817978612.post-40007879987610427112010-07-22T22:17:00.000-07:002010-07-31T20:27:28.264-07:00Prasarita Padottananasan IIPrasarita Padottanasana II - Extendend Wide Footed Pose or Expanded Leg Intense Stretch<br />
<br />
Plan on allotting 30 seconds to demo this pose, and 1 minute to get your students into this pose. <br />
<br />
Practice Sequence to learn Prasarita Padottanasana II<br />
<ul><li>Pashimanamaskar in Tadasana</li>
<ul><li>Learn to broaden through the collarbones while keeping the shoulders back.</li>
</ul><li>Utthita Hasta Padasana</li>
<ul><li>Jump the feet 4' apart. Learn to spread the feet the full distance.</li>
<li>Keep the legs firm by lifting and engaging the thighs.</li>
<li>Align your hips and trunk in line with your heels.</li>
<li>Lift the chest to lengthen the trunk. </li>
</ul></ul><ul><ul></ul>
<li> Adho Mukha Svanasana </li>
<ul><li>Lengthen the side body as you lift the crown of the buttocks.</li>
<li>Learn to stretch from heels to the buttocks</li>
</ul>
<li>Uttanasana </li>
<ul><li>Extend the torso forward and down without disturbing the feet.</li>
<li>Learn to fold forward and down from the hips while sending the buttock to the heels. </li>
<li>Keep the hips in line with the heels</li>
</ul>
<li>Parsvottanasana- classic pose</li>
<ul><li>Lengthen the torso away from the hips while keeping the thighs pinned back.</li>
<li>In the final expression of the pose, bring the head down without collapsing the front spine. Learn to keep the anterior spine long by lenthening the side body and chest forward and down.</li>
</ul>
<li>Prasarita Padottanasana I</li>
<ul><ul></ul></ul></ul><div>Instructions for getting into Prasarita Padottananasana II<br />
<ol><li>From Tadasana, jump the feet 4' apart, then step the feet a bit wider. Keep your outer feet parallel to the short side of your mat.</li>
<li>Keeping your hips aligned with your ankles, press into your heels.</li>
<li>Bring your hands to your hips.</li>
<li>Lengthen your torso forward and down, pause at 90 degrees. With the tailbone in, anchor the thighs back while you lengthen the spine forward.</li>
<li>Continue to lengthen the torso forward and down. Set the crown of your head on the floor or a block.</li>
<li>Keeping the thighs well lifted, align your hips vertically in line with your ankles. </li>
<li>Take the front waist to the back waist, and lengthen the side waist to the ceiling.</li>
<li>Bring your palms together behind your back in Paschim Namaskara</li>
<li>Keep firm pressure and weight in your feet as you press your elbows towards your wrists and move your shoulders away from your ears to broaden your collarbones.</li>
<li>Press the heels of your hands together as you suck your thighs to the bones, keep weight in your feet, and send your sit-bones to your heels to lift the chest and come up. </li>
<li>Step the feet in slightly, then jump the feet together.</li>
<li>Release your hands when your return to Tadasana.</li>
<li>Repeat the pose, starting with the hands in Paschim Namaskara. </li>
</ol>In a nut-shell:<br />
<ol><li>Jump your feet wide.</li>
<li>Extend your chest forward, pause at 90 degrees.</li>
<li>Extend your chest and torso all the way forward, set your head on the floor.</li>
<li>Bring your hands to Paschim Namaskara. </li>
<li>Lengthen your torso up away from the floor.</li>
<li>Broaden your collar bones.</li>
<li>Keep spine long, come up.</li>
<li>Jump feet togehter.</li>
</ol>Modifications:<br />
<ol><li>Place a block under the head if the floor and the head do not meet.</li>
<li>If Paschim Namaskara is not yet a reasonable option, hold hands on hips. </li>
</ol><br />
<br />
<br />
<ol></ol><br />
<br />
</div>Jessicahttp://www.blogger.com/profile/18345447471840584043noreply@blogger.com0tag:blogger.com,1999:blog-4015025485817978612.post-33763883055966122202010-07-01T18:11:00.000-07:002010-07-01T18:11:51.025-07:00C. Belko's Intro Classes for Brand New Beginners: Sequences<meta content="text/html; charset=utf-8" http-equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 12" name="Generator"></meta><meta content="Microsoft Word 12" name="Originator"></meta><link href="file:///C:%5CUsers%5CJessica%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_filelist.xml" rel="File-List"></link><link href="file:///C:%5CUsers%5CJessica%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_themedata.thmx" rel="themeData"></link><link href="file:///C:%5CUsers%5CJessica%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_colorschememapping.xml" rel="colorSchemeMapping"></link><style>
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<h1 style="font-family: inherit;"><span style="font-size: small;">Week 1<o:p></o:p></span></h1><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">01 Tadasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">02 Urdhva Baddhangullyasana (Simplified Vrksasana)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">03 Step feet apart<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">04 Utthita Hasta Padasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">05 Parsva Hasta Padasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">06 Virbhadrasana II<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">07 Utthita Trikonasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">08 ½ Uttanasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">09 Dvi Pada Pavan Muktasana (Supta Pavan Muktasana)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">10 Eka Pada Pavan Muktasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">11 Urdhva Prasarita Padasana (legs up wall)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">12 Savasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><br />
</div><h1 style="font-family: inherit;"><span style="font-size: small;">Week 2<o:p></o:p></span></h1><h2 style="font-family: inherit;"><span style="font-size: small;"><b><span style="font-style: normal;">01 </span></b><b>Swastikasana<o:p></o:p></b></span></h2><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">02 Tadasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">03 Utthita Hasta Padasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">04 Parsva Hasta Padasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">05 Virbhadrasana II<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">06 Jump (how to)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">07 Utthita Trikonasana<o:p></o:p></span></div><h2 style="font-family: inherit;"><span style="font-size: small;"><b><span style="font-style: normal;">08 </span></b><b>Utthita Parsvakonasana</b> (arms apart, top arm not over ear)<o:p></o:p></span></h2><h2 style="font-family: inherit;"><span style="font-size: small;"><b><span style="font-style: normal;">09 </span></b><b>Urdhva Hastasana<o:p></o:p></b></span></h2><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">10 ½ Uttanasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;"><b>11 <i>Vajrasana<o:p></o:p></i></b></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;"><b>12 <i>Parvatasana in Vajrasana<o:p></o:p></i></b></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;"><b>13 <i>Forward Vajrasana</i></b><o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">14 Dvi Pada Pavan Muktasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">15 Eka Pada Pavan Muktasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">16 Urdhva Prasarita Padasana (legs up wall)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">17 Savasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><br />
</div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;"><b><u>Week 3<o:p></o:p></u></b></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">01 Swastikasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">02 Tadasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">03 Urdhva Baddhangullyasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">04 Jump or step feet apart<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">05 Utthita Hasta Padasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">06 Parsva Hasta Padasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">07 Virbhadrasana II<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">08 Utthita Trikonasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">09 Urdhva Hastasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">10 ½ Uttanasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">11 Utthita Parsvakonasana <o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;"><b>12 <i>½ Parsvottanasana <o:p></o:p></i></b></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">13 Vajrasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">14 Forward Vajrasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">15 Dvi Pada Pavan Muktasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">16 Eka Pada Pavan Muktasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">17 Dvi Pada Pavan Muktasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">18 Urdhva Prasarita Padasana (legs up wall)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">19 Savasana <o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><br />
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<div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;"><b><u>Week 4<o:p></o:p></u></b></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">01 Swastikasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">02 Tadasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">03 Jump/Step feet apart<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">04 Urdhva Baddhangullyasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">05 Utthita Hasta Padasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">06 Parsva Hasta Padasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">07 Virbhadrasana II<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">08 Utthita Trikonasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">09 Utthita Parsvakonasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">10 ½ Uttanasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">11 ½ Parsvottanasana<o:p></o:p></span></div><h2 style="font-family: inherit;"><span style="font-size: small;"><b><span style="font-style: normal;">12 </span></b><b>Prasarita Padottanasana</b> (hands on hips, trunk parallel to floor)<o:p></o:p></span></h2><h2 style="font-family: inherit;"><span style="font-size: small;"><span style="font-style: normal;">13 </span>Supta Tadasana<o:p></o:p></span></h2><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">14 Dvi Pada Pavan Muktasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">15 Eka Pada Pavan Muktasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">16 Dvi Pada Pavan Muktasana (Supta Pavan Muktasana)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">17 Urdhva Prasarita Padasana (legs up wall)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">18 Savasana<o:p></o:p></span></div><h1 style="font-family: inherit;"><span style="font-size: small;"><o:p><span style="text-decoration: none;"> </span></o:p></span></h1><h1 style="font-family: inherit;"><span style="font-size: small;">Week 5<o:p></o:p></span></h1><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">01 Swastikasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">02 Tadasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">03 Urdhva Baddhangullyasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">04 Jump/Step arms and legs apart<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">05 Utthita Hasta Padasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">06 Parsva Hasta Padasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">07 Utthita Hasta Padasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">08 Virbhadrasana II<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">09 Utthita Trikonasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">10 ½ Uttanasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">11 Utthita Parsvakonasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">12 ½ Parsvottanasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;"><b>13 <i>Parsvottanasana Upright</i></b> (Hands on hips, legs turned, & trunk upright facing to the side)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">14 Prasarita Padottanasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">15 Eka Pada Pavan Muktasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">16 Dvi Pada Pavan Muktasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">17 Supta Tadasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">18 Dvi Pada Pavan Muktasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">19 Vajrasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">20 Forward Vajrasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">21 Urdhva Prasarita Padasana (legs up wall)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">22 Savasana<o:p></o:p></span></div><span style="font-size: small;"><b style="font-family: inherit;"><u><br clear="all" style="page-break-before: always;" /> </u></b></span> 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<h1 style="font-family: inherit;"><span style="font-size: small;">Week 6 <o:p></o:p></span></h1><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">01 Swastikasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">02 Tadasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">03 Urdhva Baddhangullyasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">04 Utthita Hasta Padasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">05 Parsva Hasta Padasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">06 Utthita Hasta Padasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">07 Virbhadrasana II<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">08 Utthita Trikonasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">09 Utthita Parsvakonasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">10 ½ Parsvottanasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">11 ½ Uttanasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;"><b>12 <i>Parsvottanasana</i></b> (trunk, leg, foot facing to the side, hands on hips)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;"><b>13 <i>Parsvottanasana</i></b> (trunk, leg, foot facing to the side, hands on hips then reach arms up, palms facing forward)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">14 Supta Tadasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">15 Eka Pada Pavan Muktasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">16 Dvi Pada Pavan Muktasana<o:p></o:p></span></div><h2 style="font-family: inherit;"><span style="font-size: small;"><b><span style="font-style: normal;">17 </span></b><b>Parvatasana in Swastikasana<o:p></o:p></b></span></h2><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">18 Urdhva Prasarita Padasana (legs up wall)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">19 Savasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><br />
</div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;"><b><u>Week 7<o:p></o:p></u></b></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">01 Swastikasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">02 Tadasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">03 Urdhva Baddhangullyasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">04 Utthita Trikonasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">05 Utthita Parsvakonasana (top arm over ear)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">06 Virbhadrasana II<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">07 ½ Parsvottanasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">08 ½ Uttanasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">09 Parsvottanasana (trunk, leg, foot facing to the side, hands on hips then reach arms up, palms facing forward)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">10 Prasarita Padottanasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">11 Vajrasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">12 Parvatasana in Vajrasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">13 Forward Vajrasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">14 Dvi Pada Pavan Muktasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">15 Eka Pada Pavan Muktasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;"><b>16 <i>Jathara</i> <i>Parivartanasana</i></b> (legs bent resting on floor at right angle to hips)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">17 Urdhva Prasarita Padasana (legs up wall)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">18 Savasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><br />
</div><span style="font-size: small;"><b style="font-family: inherit;"><u><br clear="all" style="page-break-before: always;" /> </u></b></span> <br />
<div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;"><b><u>Week 8<o:p></o:p></u></b></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">01 Swastikasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">02 Tadasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">03 Simplified Vrksasana (Urdhva Baddhangullyasana)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">04 Utthita Trikonasana (looking up)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">05 Utthita Parsvakonasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">06 Virbhadrasana II<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">07 ½ Uttanasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">08 ½ Parsvottanasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">09 Parsvottanasana (trunk, leg, foot facing to the side, hands on hips then reach arms up, palms facing forward, extend forward touch floor 3 times flow like, trunk parallel to floor, release/relax head)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">10 Prasarita Padottanasana (extend trunk forward, hands to floor under shoulders)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">11 Urdhva Prasarita Padasana (legs up wall)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">12 Swastikasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;"><b>13 <i>Parvatanasana in Swastikasana</i><o:p></o:p></b></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;"><b>14 <i>Twist in Swastikasana</i><o:p></o:p></b></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">15 Vajrasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">16 Forward Vajrasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">17 Dvi Pada Pavan Muktasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">18 Eka Pada Pavan Muktasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">19 Jathara Parivartanasana (legs bent resting on floor at right angle to hips)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">20 Dvi Pada Pavan Muktasana (Supta Pavan Muktasana)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">21 Savasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><br />
</div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;"><b><u>Week 9<o:p></o:p></u></b></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">01 Swastikasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">02 Tadasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">03 Urdhva Baddhangullyasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;"><b><i>04 Tadasana with hands interlocked behind back<o:p></o:p></i></b></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">05 Utthita Trikonasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">06 Utthita Parsvakonasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">07 Virbhadrasana II<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">08 ½ Uttanasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">09 ½ Parsvottanasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">10 Parsvottanasana (trunk, leg, foot facing to the side, hands on hips then reach arms up, palms facing forward, extend forward touch floor 3 times flow like, trunk parallel to floor, release/relax head)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">11 Prasarita Padottanasana (extend trunk forward, hands to floor under shoulders)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">12 Vajrasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">13 Parvatasana in Vajrasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">14 Forward Vajrasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">15 Dvi Pada Pavan Muktasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">16 Eka Pada Pavan Muktasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">17 Supta Tadasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">18 Jathara Parivartanasana (legs bent resting on floor at right angle to hips)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">19 Urdhva Prasarita Padasana (legs up wall)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">20 Savasana<o:p></o:p></span></div><span style="font-size: small;"><span style="font-family: inherit;"><br clear="all" style="page-break-before: always;" /> </span></span> <br />
<div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;"><b><u>Week 10<o:p></o:p></u></b></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">01 Swastikasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">02 Tadasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">03 Urdhva Baddhangullyasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">04 Utthita Trikonasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">05 Utthita Parsvakonasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">06 Virbhadrasana II<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">07 ½ Uttanasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">08 ½ Parsvottanasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">09 Parsvottanasana (trunk, leg, foot facing to the side, hands on hips then reach arms up, palms facing forward, extend forward touch floor 3 times flow like, trunk parallel to floor, release/relax head<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">10 Prasarita Padottanasana (extend trunk forward, hands to floor under shoulders)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">11 Vajrasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">12 Parvatasana in Vajrasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">13 Forward Vajrasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">14 Dvi Pada Pavan Muktasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">15 Eka Pada Pavan Muktasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;"><b>16 <i>Dvi Pada Pavan Muktasana</i></b> (with arms overhead)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;"><b>17 <i>Urdhva Prasarita Padasana</i></b> (center of room)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">18 Jathara Parivartanasana (legs bent resting on floor at right angle to hips)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">19 Urdhva Prasarita Padasana (legs up the wall)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">20 Savasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><br />
</div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;"><b><u>Week 11<o:p></o:p></u></b></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">C. Belko did not teach<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><br />
</div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;"><b><u>Week 12<o:p></o:p></u></b></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">01 Swastikasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">02 Tadasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">03 Urdhva Baddhangullyasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">04 Utthita Trikonasana (looking forward)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;"><b>05 <i>Gomukhasana in Tadasana</i></b> (top arm only)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">06 Utthita Parsvakonasana (arm over ear, looking forward)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">07 Tadasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;"><b>08 <i>Gomukhasana in Tadasana</i></b> (top arm only)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">09 Virbhadrasana II<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">10 Parsvottanasana (trunk, leg, foot facing to the side, hands on hips then reach arms up, palms facing forward, extend forward touch floor 3 times flow like, trunk parallel to floor, release/relax head.<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">11 Prasarita Padottanasana (extend trunk forward, hands to floor under shoulders)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">12 Urdhva Prasarita Padasana (legs up the wall)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">13 Supta Tadasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">14 Dvi Pada Pavan Muktasana (with arms overhead)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">15 Urdhva Prasarita Padasana (center of room)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">16 Jathara Parivartanasana (legs bent resting on floor at right angle to hips)<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">17 Vajrasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">18 Parvatasana in Vajrasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">19 Forward Vajrasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">20 Savasana<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><br />
</div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;"><b><u>Week 13<o:p></o:p></u></b></span></div><div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;">C. Belko did not teach<o:p></o:p></span></div><div class="MsoNormal" style="font-family: inherit;"><br />
</div><span style="font-size: small;"><span style="font-family: inherit;"><br clear="all" style="page-break-before: always;" /> </span></span> <br />
<div class="MsoNormal" style="font-family: inherit;"><span style="font-size: small;"><b><u>Week 14<o:p></o:p></u></b></span></div><pre style="font-family: inherit;"><span style="font-size: small;">01 Swastikasana<o:p></o:p></span></pre><pre style="font-family: inherit;"><span style="font-size: small;">02 Urdhva Baddhangullyasana<o:p></o:p></span></pre><pre style="font-family: inherit;"><span style="font-size: small;">03 Utthita Trikonasana<o:p></o:p></span></pre><pre style="font-family: inherit;"><span style="font-size: small;">04 Utthita Parsvakonasana<o:p></o:p></span></pre><pre style="font-family: inherit;"><span style="font-size: small;"><b><i>05 Prep Virbhadrasana I</i></b> (from Utthita Hasta Padasana, turn arms to face palms up to ceiling, bring arms up as in Urdhva Hastasana and/or hands together.<o:p></o:p></span></pre><pre style="font-family: inherit;"><span style="font-size: small;">06 Virbhadrasana II<o:p></o:p></span></pre><pre style="font-family: inherit;"><span style="font-size: small;">07 Parsvottanasana<o:p></o:p></span></pre><pre style="font-family: inherit;"><span style="font-size: small;">08 Dvi Pada Pavan Muktasana<o:p></o:p></span></pre><pre style="font-family: inherit;"><span style="font-size: small;">09 Eka Pada Pavan Muktasana<o:p></o:p></span></pre><pre style="font-family: inherit;"><span style="font-size: small;">10 Urdhva Prasarita Padasana (center of room)<o:p></o:p></span></pre><pre style="font-family: inherit;"><span style="font-size: small;"><b>11<i> Setu Bandha Sarvangasana</i></b> (on block at lowest height and block horizontal at tailbone buttocks and beyond)<o:p></o:p></span></pre><pre style="font-family: inherit;"><span style="font-size: small;">12 Savasana<o:p></o:p></span></pre><pre style="font-family: inherit;"><span style="font-size: small;"><o:p> </o:p></span></pre><pre style="font-family: inherit;"><span style="font-size: small;"><b><u>Week 15<o:p></o:p></u></b></span></pre><pre style="font-family: inherit;"><span style="font-size: small;">01 Swastikasana<o:p></o:p></span></pre><pre style="font-family: inherit;"><span style="font-size: small;"><b>02 <i>Adho Mukha Virasana</i></b> (Child Pose, knees apart, feet together)<o:p></o:p></span></pre><pre style="font-family: inherit;"><span style="font-size: small;">03 Utthita Trikonasana<o:p></o:p></span></pre><pre style="font-family: inherit;"><span style="font-size: small;">04 Urdhva Baddhangullyasana<o:p></o:p></span></pre><pre style="font-family: inherit;"><span style="font-size: small;">05 Tadasana with hands interlocked behind back<o:p></o:p></span></pre><pre style="font-family: inherit;"><span style="font-size: small;">06 Utthita Parsvakonasana<o:p></o:p></span></pre><pre style="font-family: inherit;"><span style="font-size: small;">07 Urdhva Hastasana
08 Gomukhasana (top arm only)<o:p></o:p></span></pre><pre style="font-family: inherit;"><span style="font-size: small;">09 Urdhva Hastasana<o:p></o:p></span></pre><pre style="font-family: inherit;"><span style="font-size: small;">10 Utthita Parsvakonasana (top arm over ear, looking straight ahead)<o:p></o:p></span></pre><pre style="font-family: inherit;"><span style="font-size: small;">11 Prep Virbhadrasana I<o:p></o:p></span></pre><pre style="font-family: inherit;"><span style="font-size: small;">12 Virbhadrasana II<o:p></o:p></span></pre><pre style="font-family: inherit;"><span style="font-size: small;">13 ½ Uttanasana<o:p></o:p></span></pre><pre style="font-family: inherit;"><span style="font-size: small;">14 Parsvottanasana (flow like x3 each side)<o:p></o:p></span></pre><pre style="font-family: inherit;"><span style="font-size: small;">15 Prasarita Padottanasana (extend trunk forward, hands to floor under shoulders)<o:p></o:p></span></pre><pre style="font-family: inherit;"><span style="font-size: small;">16 Dvi Pada Pavan Muktasana<o:p></o:p></span></pre><pre style="font-family: inherit;"><span style="font-size: small;">17 Eka Pada Pavan Muktasana<o:p></o:p></span></pre><pre style="font-family: inherit;"><span style="font-size: small;">18 Urdhva Prasarita Padasana (center of room)<o:p></o:p></span></pre><pre style="font-family: inherit;"><span style="font-size: small;">19 Forward Swastikasana<o:p></o:p></span></pre><pre style="font-family: inherit;"><span style="font-size: small;">20 Twist in Swastikasana<o:p></o:p></span></pre><pre style="font-family: inherit;"><span style="font-size: small;">21 Forward Swastikasana<o:p></o:p></span></pre><pre style="font-family: inherit;"><span style="font-size: small;">22 Urdhva Prasarita Padasana (legs up the wall)<o:p></o:p></span></pre><pre style="font-family: inherit;"><span style="font-size: small;">23 Setu Bandha Sarvangasana<o:p></o:p></span></pre><pre style="font-family: inherit;"><span style="font-size: small;">24 Supta Tadasana<o:p></o:p></span></pre><pre style="font-family: inherit;"><span style="font-size: small;">25 Savasana<o:p></o:p></span></pre><pre style="font-family: inherit;"><span style="font-size: small;"><o:p> </o:p></span></pre>Jessicahttp://www.blogger.com/profile/18345447471840584043noreply@blogger.com1tag:blogger.com,1999:blog-4015025485817978612.post-64159668633110691842010-06-19T19:34:00.000-07:002010-06-19T19:34:00.261-07:00Introducing Backbends from Intro I and Intro II Syllabi: Objectives I-X<span style="background-color: white;">When teaching backbends, the objective of the class is dependent on the level and capacity of the student. The capacity and ability of the student should grow over time in a methodical and reasonable way. Just as it is ridiculous to hang pictures on a wall that doesn't have drywall up, much less plaster and paint, it would be ridiculous to teach a student Viparita Dandasana before they have sound shoulder strength paired with proper mobility learned in Chatooshpadasana.</span><br />
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<span style="background-color: white;">Here are the sequenced objectives for teaching backbends from the Intro I and Intro II syllabi. Only once an objective is mastered by your students should you introduce the next objective. Each objective may may take weeks, months, or years to master. Not all students will master objectives in the same amount of time; some objectives may take longer than others and it is your job, as a teacher, to challenge your students reasonably, keep their practice safe, and teach your students how to practice safely and productively on their own at home. </span><br />
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<b>Objective I: Shoulder Opening in Standing Poses</b><br />
For pure beginners who do not know Shoulder Stand/ Salamba Sarvangasana. Learn shoulder opening and strong legs. Introduce keeping the tailbone in. <br />
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To see the backbends sequencing for Objective I, click <a href="http://groups.google.com/group/bks-hoot-night/web/backbends%20objective%20I.pdf">here</a>.<br />
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<b>Objective II: Add Parigasana, Adho Mukha Svanasana at Wall, Learn Shoulder Stand</b><br />
Objective II is for students who have gotten a grasp of standing poses and how to engage their legs, now with the tailbone well in. They should now learn Parigasana, Adho Mukha Svanasana/ Down Dog at the wall, and should now learn Shoulder Stand/ Salamba Sarvangasana at the wall.<br />
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To see the backbends sequencing for Objective II, click here: <a href="http://bks-hoot-night.googlegroups.com/web/bb+obj+II.pdf?gda=YApcEEAAAABbPVF2x2SfBxAoAoelot-ymbWxUG4ZFfA6Gb-k_X9ck1vGOmmjM8WbELlGpZSxNidtxVPdW1gYotyj7-X7wDON&gsc=D1qYOAsAAADcR-VDDs4VhbHmBvbqQLQN">backbends objective II</a><br />
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<b>Objective III: Learn and master Chatoosh Padasana, first introduce after Salamba Sarvangasana (IIIa), then use to prepare for Salamba Sarvangasana (IIIb).</b><br />
Objective III continues to build on the themes of opening the shoulders with the tailbone in and the thighs back, now translating into and linking directly to our first inversion. Learn to take the armpit-chest and ribs up away from the floor while your press your arms down into the floor. Students should learn to separate those two actions, while keeping the tailbone in. Refine all previous actions.<br />
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To see the flow chart for backbends sequencing, Objective IIIa, please click here: <a href="http://bks-hoot-night.googlegroups.com/web/bb%20obj%20IIIa.pdf?gsc=2rcGjAsAAADxMvSmg_7RHupakLmzNeD2">backbends objective IIIa </a><br />
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To see the flow chart for backbends sequencing, Objective IIIb, please click here: <a href="http://bks-hoot-night.googlegroups.com/web/bb%20obj%20IIIb.pdf?gsc=Ch3G8AsAAADYWx1QQPythtK4brg_dCYR">backbends objective IIIb </a><br />
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<b>Objective IV: Refine previous actions and objectives, now add abdominal work and more true back bends, and parivrttas.</b><br />
Objective IV acts as the bridge from the Intro I (aka Teacher in Training) syllabus and the Intro II (aka Certified Teacher) syllabus. Students should have a good practice of Chattush Padasana, Shoulder Stand/ Salamba Sarvangasana, and Setu Bhandasana before progressing to Objective IV.<b> </b>Objective IV adds abdominal work poses to the mix. Now that students have a good handle on how to work their legs, we can start playing with the abdominal poses like the boats. All the length and openness created thus far should be maintained, even in the abdominal poses. <br />
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While twisting standing poses were introduced early, it is here that the twists are more deeply explored as a tool to prepare for and recover from backbends.<br />
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It is also here, in Objective IV, that we carry the basic foundation for backbends (thighs rolling from outside to in/inner spiral/inner rotation, tailbone in, lumbar long) into more obvious backbending poses. We can introduce Urdvha Mukha Svanasana here. <br />
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</b><br />
To see the chart for sequencing of backbends, Objective IV, please click here: <a href="http://bks-hoot-night.googlegroups.com/web/bb%20obj%20IV.pdf?gsc=GWG00QsAAAANPixwrXLS_JM9kyX1jhTE">backbends objective IV</a><br />
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<b>Objective V: Learn Urdvha Mukha Svanasana</b><br />
Once students have mastered the previous objectives, now they can really work on learning Up Dog.<br />
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To see the chart for sequencing backbends, Objective V, please click here: <a href="http://bks-hoot-night.googlegroups.com/web/bb%20obj%20V.pdf?gsc=EJntSgsAAADp3ekQgoYXV-6K5f3_23Qc">backbends objective V</a><br />
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<b>Objective VI: Learn more intense backbends, prepare for Sirsasana.</b><br />
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To see the sequence chart for Objective VI, please click here: <a href="http://bks-hoot-night.googlegroups.com/web/bb%20obj%20VI.pdf?gsc=tsGd8gsAAADuyQ0N34dKZP5GgBoFa-rC">backbends objective VI</a><br />
<br />
<b>Objective VII: Learn Viparita Dandasana in the chair.</b><br />
<br />
To see the sequence chart for Objective VII, please click here: <a href="http://bks-hoot-night.googlegroups.com/web/bb%20obj%20VII.pdf?gsc=KWsZSwsAAAAyYE9jpP8YVAUnKr-Yk5qf">backbends objective VII</a><b> </b><br />
<br />
<b>Objective IIX: Learn Rope I</b><br />
Objective IIX is to learn Rope I, and really do it. Students can now learn the dynamic Rope I practice.<br />
<b> </b><br />
At first, Rope I should be after abdominals and before backbends, then after the students get a hang of Rope I, it should go before Salamba Sarvangasana (particularly in forward bend week), then once the students really get a hang of it, Rope I should be practiced before Sirsasana.<br />
<br />
To see the sequence chart for Objective IIX, please click here: <a href="http://bks-hoot-night.googlegroups.com/web/bb%20obj%20IIX.pdf?gsc=JETBzAsAAADzohrXzUu0ILeyHLYz13O7">backbends objective IIX</a>.<br />
<br />
<br />
<b>Objective IX: Add Salamba Sarvangasana variations</b><br />
Objective IX is to learn Eka Pada variations in Shoulder Stand. These variations come after Halasana.<br />
<br />
To See the sequence chart for Objective IX, please click here: <a href="http://bks-hoot-night.googlegroups.com/web/bb%20obj%20IX.pdf?gsc=KhC3iAsAAADK7OM4w5jlA5B_rEE_ao33">backbends objective IX</a><br />
<br />
<b>Objective X: Take out simple backbends, learn Urdvha Dhanurasana in the chair.</b><br />
This objective removes simple backbends from the sequence, introduces Urdhva Dhanurasana in the chair, and focuses more fully on Dwi Pada Viparita Dandasana.<br />
<b> </b><br />
To see the sequence chart for Objective X, please click here: <a href="http://bks-hoot-night.googlegroups.com/web/bb%20obj%20X.pdf?gsc=IuQ49QsAAAAvy93Moa7dKW6XZOXfvEjb">backbends objective X</a>Jessicahttp://www.blogger.com/profile/18345447471840584043noreply@blogger.com0tag:blogger.com,1999:blog-4015025485817978612.post-32773114808319266432010-06-13T21:53:00.000-07:002010-08-01T18:23:32.000-07:00Junior I Syllabus Sequenced<div style="font-family: inherit;">The Junior I Syllabus Sequenced - Part I, Just Poses from the Syllabus</div><br />
<ul style="font-family: inherit;"><li>Utthita Parsva Hasta Padangusthasana</li>
<li>Prasarita Padottananasa II</li>
<li>Urdhva Prasarita Eka Padasana </li>
<li>Pincha Mayurasana</li>
<li>Adho Mukha Vrksasana</li>
<li>Sirsasana </li>
<li>Supta Virasana - Paryankasana</li>
<li>Parsva Dhanurasana</li>
<li>Bhekasana</li>
<li>Purvottanasana</li>
<li>Swastikasana</li>
<li>Supta Swastikasana</li>
<li>Ardha Matsyendrasana </li>
<li>Urdvha Prasarita Padasana</li>
<li>Jathara </li>
<li>Maha Mudra</li>
<li>Ardha Baddha Padma Paschimottananasa</li>
<li>Ubhaya Padangusthasana </li>
<li>Lolasana</li>
<li>Eka Hasta Bhujasana</li>
<li>Gomukhasana</li>
<li>Salamba Sarvangasana I</li>
<li>Salamba Sarvangasana II</li>
<li>Halasana</li>
<li>Sarvangasana Cycle</li>
<li>Setu Bhandasana</li>
<li>Savasana</li>
</ul><div style="font-family: inherit;"><br />
</div><div style="font-family: inherit;"><br />
</div><div style="font-family: inherit;"> The Junior I Syllabus Sequenced - Part II, Just Poses from the Syllabus</div><ul style="font-family: inherit;"><li>Utthita Parsva Hasta Padangusthasana</li>
<li>Prasarita Padottanasana II</li>
<li>Urdhva Prasarita Exapadasana </li>
<li>Sirsasana</li>
<li>Adho Mukha Vrksasana</li>
<li>Pincha Mayurasana</li>
<li>Maha Mudra</li>
<li>Eka Hasta Bhujasana</li>
<li>Lolasana</li>
<li>Gomukhasana</li>
<li>Ardha Baddha Padma Paschimottanasana</li>
<li>Ubhaya Padangusthasana</li>
<li>Ardha Matsyendrasana I </li>
<li>Urdhva Prasarita Padasana</li>
<li>Parsva Dhanurasana </li>
<li>Bhekasana</li>
<li>Paryankasana</li>
<li>Purvottanasana</li>
<li>Urdhva Dhanurasana</li>
<li>Dwi Pada Viparita Dandasana</li>
<li>Adho Mukha Vrksasana </li>
<li>Jathara Parivartanasana</li>
<li>Salamba Sarvangasana I</li>
<li>Salamba Sarvangasana II</li>
<li>Halasana</li>
<li>Parsva Halasana</li>
<li>Eka Pada Sarvangasana</li>
<li>Setubandha Sarvangasana</li>
<li>Swastikasana, Supta Swastikasana</li>
</ul><div style="font-family: inherit;"><br />
</div><span style="font-family: inherit;">The Junior I Syllabus Sequenced - Part III, Just Poses from the Syllabus</span><br />
<ul style="font-family: inherit;"><li><span style="font-size: small;">Adho Mukha Svanasana (AMS)</span></li>
<li><span style="font-size: small;">Utthita Parsva Hasta Padangusthasana (wall w/support)</span></li>
<li><span style="font-size: small;">AMS</span></li>
<li><span style="font-size: small;">Urdhva Prasarita EkaPadasana (wall)</span></li>
<li><span style="font-size: small;">AMS</span></li>
<li><span style="font-size: small;">Prasarita Padottanasana II</span></li>
<li><span style="font-size: small;">AMS</span></li>
<li><span style="font-size: small;">Utthita Parsva Hasta Padangusthasana (center no support)</span></li>
<li><span style="font-size: small;">Uttanasana (UTT)</span></li>
<li><span style="font-size: small;">Urdhva Prasarita EkaPadasana</span></li>
<li><span style="font-size: small;">AMS </span></li>
<li><span style="font-size: small;">Adho Mukha Vrksasana</span></li>
<li><span style="font-size: small;">UTT</span></li>
<li><span style="font-size: small;">Pincha Mayurasana</span></li>
<li><span style="font-size: small;">UTT</span></li>
<li><span style="font-size: small;">Salamba Sirsasana I</span></li>
<li><span style="font-size: small;">Supta Virasana</span></li>
<li><span style="font-size: small;">Paryankasana</span></li>
<li><span style="font-size: small;">EkaPada Bhekasana</span></li>
<li><span style="font-size: small;">Parsva Dhanurasana</span></li>
<li><span style="font-size: small;">Bhekasana</span></li>
<li><span style="font-size: small;">Dwi Pada Viparita Dandasana</span></li>
<li><span style="font-size: small;">Udhva Dhanurasana</span></li>
<li><span style="font-size: small;">Purvottanasana</span></li>
<li><span style="font-size: small;">Urdhva Prasarita Padasana</span></li>
<li><span style="font-size: small;">Swastikasana, Supta Swastikasana, Adho Mukha Swastikasana</span></li>
<li><span style="font-size: small;">Lolasana</span></li>
<li><span style="font-size: small;">Gomukhasana</span></li>
<li><span style="font-size: small;">Ardha Matsyendrasana</span></li>
<li><span style="font-size: small;">Salamba Sarvangasana I</span></li>
<li><span style="font-size: small;">Salamba Sarvangasana 2</span></li>
<li><span style="font-size: small;">Halasana</span></li>
<li><span style="font-size: small;">Parsva Halasana</span></li>
<li><span style="font-size: small;">Eka Pada Sarvangasana</span></li>
<li><span style="font-size: small;">Setubhanda Sarvangasasana</span></li>
<li><span style="font-size: small;">Jathara Parivartanasana</span></li>
<li><span style="font-size: small;">Maha Mudra</span></li>
<li><span style="font-size: small;">ArdhaBaddha Padma Paschimottansana</span></li>
<li><span style="font-size: small;">Ubhaya Padangusthasana</span></li>
<li><span style="font-size: small;">EkaHastaBhujasana</span></li>
<li><span style="font-size: small;">Supta Baddha Konasana</span></li>
<li><span style="font-size: small;">Savasana</span></li>
</ul><div style="font-family: inherit;"><br />
</div><ul style="font-family: inherit;"></ul><div style="font-family: inherit;"><br />
</div><div style="font-family: inherit;"> The Junior I Syllabus Sequenced - Part IV, Poses from the Syllabus Plus Poses from Other Syllabi</div><ul style="font-family: inherit;"><li>Adho Mukha Virasana</li>
<li>Adho Mukha Svanasana</li>
<li>Uttanasana</li>
<li>Tadasana</li>
<li>Trikonasana</li>
<li>Utthita Parsvakonasana</li>
<li>Utthita Hasta Padangustasana</li>
<li>Utthita Parsva Hasta Padangusthasana</li>
<li>Uttanasana </li>
<li>Urdhva Prasarita Exapadasana</li>
<li>Uttanasana</li>
<li>Utthita Parsvottanasana</li>
<li>Prasarita Padottanasana I</li>
<li>Prasarita Padottanasana II</li>
<li>Sirsasana</li>
<li>Adho Muhka Virasana</li>
<li>Adho Mukha Svanasana</li>
<li>Adho Mukha Vrksasana</li>
<li>Pincha Mayurasana</li>
<li>Uttanasana Classic</li>
<li>Dandasana </li>
<li>Maha Mudra</li>
<li>Janu Sirsasana </li>
<li>Ardha Bhada Padma Paschimottanasana</li>
<li>Marichyasana III </li>
<li>Ardha Matsyendrasana I</li>
<li>Eka Hasta Bhujasana</li>
<li>Ubhaya Padangusthasana</li>
<li>Swastikasana</li>
<li>Parvatasana in Virasana </li>
<li>Gomukhasana</li>
<li>Dandasana</li>
<li>Virasana</li>
<li>Lolasana </li>
<li>Virasana</li>
<li>Swastikasana, Supta Swastikasana </li>
<li>Virasana</li>
<li>Paryankasana</li>
<li>Supta Virasana </li>
<li>Bhekasana</li>
<li>Dhanurasana</li>
<li>Parsva Dhanurasana</li>
<li>Purvottanasana</li>
<li>Urdhva Dhanurasana in Chair</li>
<li>Dwi Pada Viparita Dandasana</li>
<li>Salamba Sarvangasana I</li>
<li>Salamba Sarvangasana II</li>
<li>Halasana</li>
<li>Parsva Halasana</li>
<li>Eka Pada Sarvangasana</li>
<li>Setubandha Sarvangasana</li>
<li>Urdhva Prasarita Padasana</li>
<li>Jathara Parivartanasana </li>
<li> Dandasana</li>
<li>Paschimottanansana</li>
<li>Savasana</li>
</ul><br />
<ul></ul>Jessicahttp://www.blogger.com/profile/18345447471840584043noreply@blogger.com0tag:blogger.com,1999:blog-4015025485817978612.post-3440778825980331512010-05-30T17:51:00.000-07:002010-07-31T21:43:04.354-07:00Utthita Parsva Hasta Padangusthasana<div style="height: 0px;">x</div>Side Extended Hand to Big-Toe Pose<br />
<br />
This pose gives steadiness and poise. <br />
When teaching, allot 2 minutes to demo this pose and 3 minutes for students to do the pose. <br />
<br />
<div>Little practice sequence and specific practice points to learn UPHP/ poses to teach us UPHP:</div><div><ol><li>Supta Padangusthasana I </li>
<ul><li>Firm the thighs enthusiastically by pressing the feet down and pull the thighs up to straighten both legs completely. </li>
<li>Lengthen through the inner leg/inseam of the leg all the way to the big toe to firm the legs and make the hips compact. </li>
<li>Keep the thighs firm, take the thighs back. </li>
<li>Lengthen the buttocks away from the waist and take the tailbone in and lengthen the lumbar spine. (always firm the thghts and take them back first, then take the tailbone in second)</li>
<li>Keeping the shoulders back, broaden from the sternum through the collarbones to broaden the chest.</li>
</ul>
<li>Supta Padangusthasana II</li>
<ul><li>Keep the both legs completely straight by firming the thighs and lengthening the inner leg.</li>
<li>Keeping the L side of the trunk and the L buttock on the floor by turning the belly from the R to the L, exhale and bring the R sideways to the R with the foot at the level of the shoulder. </li>
<li>Use the work in your legs to level the hips and roll the R buttock away from the waist and towards the L heel.</li>
</ul>
<li>Vrksasana</li>
<ul><li>Press your L heel down to firm the L thigh up and stabilize your standing leg.</li>
<li>Keep both hips level by rolling the R buttock away from the waist. </li>
<li>Take the tailbone in as the L thigh comes back to compact the hips. From this stability, lengthen up.</li>
<li>Lengthen the inner thigh from groin to knee.</li>
</ul>
<li>Ardha Chandrasana</li>
<ul><li>Press down in the heel and the mound/ball of big toe of the R foot as you strongly take the thigh back.</li>
<li>Lengthen the R side waist toward the shoulder by moving the thigh back and move your buttocks away from the lumbar spine to take the tailbone in. Do this as you take the R hip toward the L heel. to keep the lumbar long and spacious.</li>
</ul>
<li>Padangustasana</li>
<ul><li>WIth both legs firm, grasp your big toes. From the grasp of the big toe and the resistance of the big toe back into the grasp, lengthen the inner thighs and firm the legs.</li>
<li>Extend your trunk. </li>
</ul>
<li>Utthita Hasta Padangustansana</li>
</ol><div>Instructions for getting into Utthita Parsva Hasta Padangusthasana</div><div><ol><li>From Tadasana, stand firmly into the heel of your L foot. Lift the kneecap to keep the thigh up and back.</li>
<li>Keeping the L leg firm, grasp your R big toe with your R first two fingers (the foot resists into the fingers as the fingers grasp the foot), and extend your R leg straight out to the R at a 90 degree angle. </li>
<li>Straighten both legs. Lengthen both inner thighs to the mound of the big toe, and take the thighbone towards the hamstring. </li>
<li>Keeping your legs firm, square your hips by lengthening the R buttock down away from the waist while you keep the L thigh moving back. Through the action of the legs, become compact and stable in the back of the hips. Descend the flesh of the outer hip as you ascend the entire pelvic frame. </li>
<li>Keeping the legs firm, and the hips square, lengthen throughout side-body by lifting the side body up away from the legs. Work your legs and draw the pelvic floor in up so that low back is broad and breath can deepen. </li>
<li>Keeping your torso erect, lift and broaden your breastbone and collarbones to lift your entire front body. Suck the shoulder blades tightly into the ribs to lengthen and open the chest. Keep the top shoulder blades broad as you draw the lower tips of the shoulder blades in towards the spine to support and maintain the chest opening.</li>
<li>Keeping both legs firm and straight, lift the side body from the hips to the thoracic spine. Lengthen the torso. </li>
<li>Exhale and bend the R leg to bring the R leg down.</li>
<li>Repeat on the other side. </li>
</ol><div>In a nut shell:</div><div><ol><li>Stand in Tadasana</li>
<li>Pick your R leg up to the side.</li>
<li>Firm and lengthen both legs all the way to the big toe mound</li>
<li>Level your hips</li>
<li>Lift and broaden your chest.</li>
</ol></div>Practice UPHP in Standing Pose week.</div><div><br />
</div><div><br />
</div><ul></ul></div>Jessicahttp://www.blogger.com/profile/18345447471840584043noreply@blogger.com0tag:blogger.com,1999:blog-4015025485817978612.post-85846669831905966922010-03-29T14:35:00.000-07:002010-03-29T14:35:13.431-07:00Jr I Sequences from Previous Assessments<meta content="text/html; charset=utf-8" http-equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 12" name="Generator"></meta><meta content="Microsoft Word 12" name="Originator"></meta><link href="file:///C:%5CUsers%5CJessica%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_filelist.xml" rel="File-List"></link><link href="file:///C:%5CUsers%5CJessica%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_themedata.thmx" rel="themeData"></link><link href="file:///C:%5CUsers%5CJessica%5CAppData%5CLocal%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_colorschememapping.xml" rel="colorSchemeMapping"></link><style>
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<div class="MsoNoSpacing">Utthita Parsva Hasta Padangusthasana</div><div class="MsoNoSpacing">Adho Mukha Vrksasana</div><div class="MsoNoSpacing">Salamba Sirsasana </div><div class="MsoNoSpacing">Parsva Dhanurasana</div><div class="MsoNoSpacing">Urdva Dhanurasana</div><div class="MsoNoSpacing">Salamba Saravangasana II</div><div class="MsoNoSpacing"><br />
</div><div class="MsoNoSpacing">Prasarita Padottanasana II</div><div class="MsoNoSpacing">Adho Mukha Vrksasana</div><div class="MsoNoSpacing">Salamba Sirsasana</div><div class="MsoNoSpacing">Purvottanasana</div><div class="MsoNoSpacing">Salamba Sarvangasana II</div><div class="MsoNoSpacing">Ubbaya Padangusthasana</div><div class="MsoNoSpacing"><br />
</div><div class="MsoNoSpacing">Utthita Parsva Hasta Padangusthasana</div><div class="MsoNoSpacing">Pincha Mayurasana</div><div class="MsoNoSpacing">Salamba Sirsasana</div><div class="MsoNoSpacing">Bekasana</div><div class="MsoNoSpacing">Urdva Dhanurasana</div><div class="MsoNoSpacing">Parsva Halasana</div><div class="MsoNoSpacing"><br />
</div><div class="MsoNoSpacing"><br />
</div><div class="MsoNoSpacing">Prasarita Padottanasana II </div><div class="MsoNoSpacing">Salamba Sarvangasana II</div><div class="MsoNoSpacing">Dwi Pada Viparita Dandasana </div><div class="MsoNoSpacing">Ardha Matsyendrasana II</div><div class="MsoNoSpacing">Salamba Sirsasana</div><div class="MsoNoSpacing">Parsva Halasana</div><div class="MsoNoSpacing"><br />
</div><div class="MsoNoSpacing"><br />
</div><div class="MsoNoSpacing"><span style="color: #444444;">Adho Mukha Vrksasana</span><span style="color: #444444;"><o:p></o:p></span></div><div class="MsoNoSpacing"><span style="color: #444444;">Pincha Mayurasana</span><span style="color: #444444;"><o:p></o:p></span></div><div class="MsoNoSpacing"><span style="color: #444444;">Salamba Sirsasana I</span><span style="color: #444444;"><o:p></o:p></span></div><div class="MsoNoSpacing"><span style="color: #444444;">Urdhva Dhanurasana</span><span style="color: #444444;"><o:p></o:p></span></div><div class="MsoNoSpacing"><span style="color: #444444;">Dwi Pada Viparita Dandasana</span><span style="color: #444444;"><o:p></o:p></span></div><div class="MsoNoSpacing"><span style="color: #444444;">Ardha Matsyendrasana<o:p></o:p></span></div><div class="MsoNoSpacing"><br />
</div><div class="MsoNoSpacing"><br />
</div><div class="MsoNoSpacing"><span style="color: #444444;">Utthita Parsva Hasta Padangustasana</span><span style="color: #444444;"><o:p></o:p></span></div><div class="MsoNoSpacing"><span style="color: #444444;">Urdhva Prasarita Ekapadasana</span><span style="color: #444444;"><o:p></o:p></span></div><div class="MsoNoSpacing"><span style="color: #444444;">Adho Mukha Vrksasana (hands turned out)</span><span style="color: #444444;"><o:p></o:p></span></div><div class="MsoNoSpacing"><span style="color: #444444;">Salamba Sirsasana I (away from wall)</span><span style="color: #444444;"><o:p></o:p></span></div><div class="MsoNoSpacing"><span style="color: #444444;">Salamba Sarvangasana</span><span style="color: #444444;"><o:p></o:p></span></div><div class="MsoNoSpacing"><span style="color: #444444;">Setu Bandha Sarvangasana, dropping back from Sarvangasana<o:p></o:p></span></div><div class="MsoNoSpacing"><br />
</div><div class="MsoNoSpacing"><br />
</div><div class="MsoNoSpacing"><span lang="FR" style="color: #444444;">Adho Mukha Vrksasana </span><span style="color: #444444;"><o:p></o:p></span></div><div class="MsoNoSpacing"><span lang="FR" style="color: #444444;">Salamba Sirsasana I</span><span style="color: #444444;"><o:p></o:p></span></div><div class="MsoNoSpacing"><span lang="FR" style="color: #444444;">Urdhva Prasarita Eka Padasana</span><span style="color: #444444;"><o:p></o:p></span></div><div class="MsoNoSpacing"><span lang="FR" style="color: #444444;">Ubhaya Padangusthasana</span><span style="color: #444444;"><o:p></o:p></span></div><div class="MsoNoSpacing"><span lang="FR" style="color: #444444;">Eka Hasta Bhujasana</span><span style="color: #444444;"><o:p></o:p></span></div><div class="MsoNoSpacing"><span style="color: #444444;">Adho Mukha Vrksasana</span><span style="color: #444444;"><o:p></o:p></span></div><div class="MsoNoSpacing"><span style="color: #444444;">Pincha Mayurasana<o:p></o:p></span></div><div class="MsoNoSpacing"><br />
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</div><div class="MsoNoSpacing"><span style="color: #444444;">Salamba Sirsasana I<o:p></o:p></span></div><div class="MsoNoSpacing"><span style="color: #444444;">Maha Mudra</span><span style="color: #444444;"><o:p></o:p></span></div><div class="MsoNoSpacing"><span style="color: #444444;">Ardha Baddha Padma Paschimottanasana</span><span style="color: #444444;"><o:p></o:p></span></div><div class="MsoNoSpacing"><span style="color: #444444;">Salamba Sarvangasana II<o:p></o:p></span></div><div class="MsoNoSpacing"><span style="color: #444444;">Halasana<o:p></o:p></span></div><div class="MsoNoSpacing"><br />
</div><div class="MsoNoSpacing">Utthita Parsava Hasta Padangusthasana (w/ & w/o support)</div><div class="MsoNoSpacing">Prasarita Padottanasana 2</div><div class="MsoNoSpacing">Salamba Sirsasana away from the wall</div><div class="MsoNoSpacing">Adho Mukha Vrksasana</div><div class="MsoNoSpacing">Dwi Pada Viparita Dandasana on chair w/head on floor</div><div class="MsoNoSpacing">Salamba Sarvangasana 2</div><div class="MsoNoSpacing"><br />
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</div><div class="MsoNoSpacing"><span lang="FR">Utthita parsva hasta padangusthasana (supported)<o:p></o:p></span></div><div class="MsoNoSpacing"><span lang="FR">pincha mayurasana<o:p></o:p></span></div><div class="MsoNoSpacing"><span lang="FR">salamba sirsasana<o:p></o:p></span></div><div class="MsoNoSpacing"><span lang="FR">bhekasana<o:p></o:p></span></div><div class="MsoNoSpacing"><span lang="FR">urdhva dhanurasana<o:p></o:p></span></div><div class="MsoNoSpacing"><span lang="FR">parsva halasana<o:p></o:p></span></div><div class="MsoNoSpacing"><br />
</div><div class="MsoNoSpacing"><br />
</div><div class="MsoNoSpacing"><span lang="FR">prasarita padottansana II<o:p></o:p></span></div><div class="MsoNoSpacing"><span lang="FR">sirsasana<o:p></o:p></span></div><div class="MsoNoSpacing"><span lang="FR">dwi pada viparita dandasana<o:p></o:p></span></div><div class="MsoNoSpacing"><span lang="FR">salamba sarvangasana II<o:p></o:p></span></div><div class="MsoNoSpacing"><span lang="FR">halasana / parsva halasana<o:p></o:p></span></div><div class="MsoNoSpacing"><span lang="FR">ardha matsyendrasana I<o:p></o:p></span></div><div class="MsoNoSpacing"><br />
</div><div class="MsoNoSpacing"><br />
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</div><div class="MsoNoSpacing"><br />
</div><div class="MsoNoSpacing"><span lang="FR">ardha chandrasana<o:p></o:p></span></div><div class="MsoNoSpacing"><span lang="FR">adho mukha vrksasana<o:p></o:p></span></div><div class="MsoNoSpacing"><span lang="FR">sirsasana<o:p></o:p></span></div><div class="MsoNoSpacing"><span lang="FR">urdhva dhanurasana<o:p></o:p></span></div><div class="MsoNoSpacing"><span lang="FR">ardha baddha padma paschimottanasana<o:p></o:p></span></div><div class="MsoNoSpacing"><span lang="FR">setubandha sarvangasana<o:p></o:p></span></div><div class="MsoNoSpacing"><br />
</div><div class="MsoNoSpacing"><br />
</div><div class="MsoNoSpacing"><span lang="FR">utthita parsva hasta padangusthasana (supported)<o:p></o:p></span></div><div class="MsoNoSpacing"><span lang="FR">adho mukha vrksasana<o:p></o:p></span></div><div class="MsoNoSpacing"><span lang="FR">sirsasana<o:p></o:p></span></div><div class="MsoNoSpacing"><span lang="FR">bhekasana<o:p></o:p></span></div><div class="MsoNoSpacing"><span lang="FR">urdhva dhanurasana<o:p></o:p></span></div><div class="MsoNoSpacing"><span lang="FR">salamba sarvangasana<o:p></o:p></span></div><div class="MsoNoSpacing"><br />
</div><div class="MsoNoSpacing"><br />
</div><div class="MsoNoSpacing"><span lang="FR">prasarita padottansana II <o:p></o:p></span></div><div class="MsoNoSpacing"><span lang="FR">ubhaya padangusthasana <o:p></o:p></span></div><div class="MsoNoSpacing"><span lang="FR">adho mukha vrksasana<o:p></o:p></span></div><div class="MsoNoSpacing"><span lang="FR">sirsasana<o:p></o:p></span></div><div class="MsoNoSpacing"><span lang="FR">purvottanasana<o:p></o:p></span></div><div class="MsoNoSpacing"><span lang="FR">salamba sarvangasana II<o:p></o:p></span></div><div class="MsoNoSpacing"><br />
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</div>Jessicahttp://www.blogger.com/profile/18345447471840584043noreply@blogger.com0tag:blogger.com,1999:blog-4015025485817978612.post-26020979647145238362010-03-23T22:13:00.000-07:002010-03-23T22:13:33.467-07:00Iyengar Junior I SequencingTo check out the flow chart I've created to illustrated Junior I level class sequencing, click <a href="http://groups.google.com/group/bks-hoot-night/web/sequence%20flow%20chart.pdf">here</a>.Jessicahttp://www.blogger.com/profile/18345447471840584043noreply@blogger.com1tag:blogger.com,1999:blog-4015025485817978612.post-2351385291420479252010-03-18T15:57:00.000-07:002010-03-18T15:57:00.337-07:00The ProcessHow to study and learn a pose, aka "The Process"<br />
<br />
<ol><li>Practice the pose. </li>
<li>Look the pose up in _Light on Yoga_, _Gem for Women_ and other books.</li>
<ol><li>Pracice</li>
<li>Read</li>
<li>Practice </li>
<li>Read</li>
<li>Repeat</li>
</ol><li>Find which 3 prior poses, from prior syllabi, teach the actions to do your current pose. What poses give us the knowledge to practice the pose. Which poses teach us the compenant parts of our pose?</li>
<li>Do the pose and study the effects and results from practicing this pose. What does this pose do?</li>
<li>Draw a cartoon with the arrows showing direction of intent.</li>
<li>Write down the 10 points of motions and actions in the pose. </li>
<li>Determine what pose(s) may need to come after this pose. Does this pose require a follow-up?</li>
<li>Compare the pose with similar poses. How are they similar? How are they different?</li>
<li>What are the props required for this pose? What are common modifications for this pose?</li>
<li>Sequence your pose into your practice. In what week should you practice this pose? Standing pose week? Forward bend week?</li>
<li>Study, practice, repeat.</li>
</ol>Jessicahttp://www.blogger.com/profile/18345447471840584043noreply@blogger.com0tag:blogger.com,1999:blog-4015025485817978612.post-72027048051439636872010-03-17T15:57:00.000-07:002010-07-31T20:38:11.087-07:00PurvottanasanaPurvottanasana - Intense pose of the East (or front-body), aka Upward Facing Plank<br />
<br />
When teaching, allot 1 minute for demo, 2 minutes to get your students into the pose. <br />
<br />
Little practice sequence to learn Purvottanasana:<br />
<ol><li>Down Dog -Straighten both arms, straighten both legs. Press the roots of the fingers and thumbs down well as you straighten your arms completely. Draw the triceps in to the back corner of the armpit. Reach your heels back and down as you take the thighs back. Firm the knees and draw the quads up to straighten the legs completely. </li>
<li>Up Dog - Keep you legs working as you did in the previous 2 poses. Press your hands down to lift your breastbone up. Roll your shoulders back and draw you rlower shoulderblades close to the spine and deep into the body to roll the armpit chest open and up.</li>
<li>Ustrasana</li>
<li>Chatoosh Padasana - Lenghthen your buttocks to your knees, learn to keep the lumbar spine long!</li>
<li>Urdhva Dhanurasana, pushing up from a chair</li>
<li>Dandasana</li>
<li>Dandasana to Purvottanasana</li>
</ol>Instructions for getting into Purvottanasana<br />
<ol><li>From Dandasana, bend your knees and place your feet flat on the floor</li>
<li>Press your hands down with straight arms and pull your triceps up and into the bone</li>
<li>Exhale, press your feet down to swing your hips forward toward your feet then scoop up and lift your hips. Continue pressing your hands down.</li>
<li>Take your tailbone in to your body as you roll your buttocks towards your knees to elongate your lumbar spine. Keep your tailbone well higher than your lumbar spine.</li>
<li>Keeping your tailbone higher than your lumber, keeping your lumbar long, keeping your buttocks lengthening towards your knees, straighten one leg at a time. Draw your hamstrings towards your buttocks. </li>
<li>Press your heels down to firm your legs, sharpen your knees, and lift your hips up. Keep your tailbone moving towards your pubis.</li>
<li>Press your hands down as you draw your shoulder blades in towards your spine to lift the armpit chest up and towards your head. Keep your shoulders plumb vertical over your wrists as you puff your armpit chest up towards the ceiling.</li>
<li>Keep your armpit chest puffed up as you lengthen your neck and head back.</li>
<li>Without losing the lift and length of the chest, point the toes to the floor. Do not let the chest move towards the hips at all! </li>
<li>To come out of the pose, bend your elbows and knees and lower your buttocks to the floor. </li>
</ol>Practice Purvottanasana with Backbends. If you practice this pose sloppily with forward bends, it could potentially put you at a higher risk for slipped discs. Make sure your tailbone is well higher than your lumbar!<br />
<br />
Modifications: Keep the knees bent.Jessicahttp://www.blogger.com/profile/18345447471840584043noreply@blogger.com0tag:blogger.com,1999:blog-4015025485817978612.post-15141552998674583382010-01-07T21:35:00.000-08:002010-07-31T20:39:49.833-07:00LolasanaLolasana - Pendant Poser <br />
<br />
When teaching, allot 30 seconds to demo Lolasana, and 1 minute to get your students into the pose.<br />
<br />
Little practice sequence to learn Lolasana<br />
<br />
<ol><li>Utkatasana - compact the legs and lengthen the torso away from the hips</li>
<li>Garudasana - utilize the hamstrings to further compact the legs. </li>
<li>Prasarita Padottanasana -</li>
<ol><li>first with a concave spine, straighten the arms. </li>
<li>Press the roots of each finger (and thumb!) down as you draw your triceps to the back corners of your armpits. </li>
</ol>
<li>Prasarita Padottanasana - </li>
<ol><li>bend your elbows and bring your hands in line with your feet. </li>
<li>Press your hands down and draw your elbows towards each other to take your shoulders towards your hips. </li>
<li>Lift your waist, especially the sides of your waist, to round the spine. </li>
</ol>
<li>Adho Mukha Svanasana - press your hands down to firm your arms and lengthen your side body</li>
<li>Dandasana - press your hands down into the floor, just as you did in Prasarita Padottanasana</li>
<li>Ardha Navasana - draw the entire abdomen toward your back-body as you compress your hips and legs into mid-line.</li>
<li>Lolasana!</li>
</ol><div>Instructions for getting into Lolasana:</div><div><ol><li>Sit in Dandasana</li>
<li>Cross your legs into siddhasana I</li>
<li>Press your hands down into the floor/blocks as your draw your triceps up to straighten your arms. Work your arms like in Dandasana.</li>
<li>Exhale, continue to press down (like in Dandasana) as you draw your side waist up to lift your trunk off the floor. </li>
<li>Draw your tailbone in and your abdomen to your back-body to round your back.</li>
<li>Lift your legs up. Firm and compact your lower legs into your upper legs to left the legs.</li>
<li>Point your toes straight back to further compact your legs.</li>
</ol><div>In a nut-shell:</div><div><ol><li>Straighten your arms</li>
<li>Lift your trunk</li>
<li>Engage your core</li>
<li>lift your legs</li>
</ol><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNrBpqWm657Crf9Hsw6pIrfwR0awtZiI3ZAOVBn56jxy1JeZLKgJK5Fw5WpvmC7MfC28iLtt9b_Xa2D771kepWtg5FcsYVvm-bA-VLg3r_gPad0PEAOU9C0DZ2JIL9jVJqSvnF7V_6_t_h/s1600-h/lolasana.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNrBpqWm657Crf9Hsw6pIrfwR0awtZiI3ZAOVBn56jxy1JeZLKgJK5Fw5WpvmC7MfC28iLtt9b_Xa2D771kepWtg5FcsYVvm-bA-VLg3r_gPad0PEAOU9C0DZ2JIL9jVJqSvnF7V_6_t_h/s640/lolasana.jpg" /></a></div><div><br />
</div></div></div>Jessicahttp://www.blogger.com/profile/18345447471840584043noreply@blogger.com0tag:blogger.com,1999:blog-4015025485817978612.post-88987696147886794912010-01-05T19:09:00.000-08:002010-01-05T19:09:12.222-08:00Pandava Bros- NakulaEach of the brothers symbolizes something. Nakula, twin brother of Sahadeva, symbolizes Svadhistana, the second chakra. Nakula and Sahadeva were born to Madri using Kunti's mantra to invoke the Asvins. Madri is Pandu's second wife. Kunti is Pandu's first wife. Both were directly affected by the terrible curse on Pandu that prevented him from having children. In the perfect work-around, Kunti had a magical mantra to invoke one god (not two, not many) and bear children from the seed of the god. Kunti shared the magical mantra with Madri who then called down the Ashvins, the two divine horsemen who symbolize sunrise and sunset (somewhat analogous to Pollux and Castor). Madri had twins, one of whom is Nakula.<br />
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Nakula symbolizes the 2nd Chakra, Svadhistana. The root word "sva" means own, of self, and "adhistana" is a base, or self control. Nakula is the brother who has self control.<br />
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Some factoids about Nakula and Svadhistana:<br />
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<ul><li>Svadhistana is situated in the lower abdomen.</li>
<li>Svadhistana is associated with the genitals, water element, sound, touch, taste, form, and the hands.</li>
<li>Nakula is not associated with the sense of smell (although chakra below is associated with smell. Each progressive chackra loses one of the bindings of sense perception.)</li>
<li>The bija mantra for Svadhistana is "vam" or "fvam".</li>
<li>The positive qualities of an in balance Svadhistana chackra, symbolized by the Pandava brother Nakula are control over the senses and self control. He is rooted in control moore than calmness. Nakula has taken the task of trining the horses during the incognito period, a task that requires control and skill. </li>
<ul><li>Training horses requires more skill than caring for cows. Horses, like our senses, tend to run wild and plunge into activity. </li>
</ul><li>The term in Gyan yoga for self control and steadiness of the senses is "dama".</li>
<li>The negative qualities of Svadhistana out of balance, symbolized by the Kaurava brother Duhshasana, is anger and hot-headedness, credulity, and disdain.</li>
<li>The Kaurava brother Jayadratha represents fear of death, and is also a counterpoint to Nakula. Fear is always intermngled with anger; they stay together in the most subtle and intricate ways and are never without the other.</li>
<li>Svadhistana has six petals</li>
<ul><li>bam - credulity</li>
<li>bham - insensitivity</li>
<li>mam - neglect, disdain</li>
<li>yam - suspicion</li>
<li>ram - destructiveness</li>
<li>lam - cruelty</li>
</ul></ul>Jessicahttp://www.blogger.com/profile/18345447471840584043noreply@blogger.com0tag:blogger.com,1999:blog-4015025485817978612.post-20576531650606037512009-12-25T17:21:00.000-08:002009-12-25T17:29:19.992-08:00Each of the brothers symbolize something; Arjuna symbolizes ManipuraArjuna is the star of the Gita, and is sybolic of the 3rd chakra, Manipura, or the "jewel city". Arjuna is the brother who symbolizes the individual self, the warrior, the austere and disciplined soul.<br />
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Some factoids about Arjuna and Manipura:<br />
<ul><li> Manipura is situatued at the navel, and associated with digestion both of food and with assimilation of ideas.<br />
</li>
<li>Manipurna is associated with the fire element, the visua sense, and the anus.</li>
<li>"Ram" is the bija mantra of the Manipura chakra.</li>
<li>This chakra, in balance, promotes austerity, tapas, self discipline, personal growth, and forbearance, or Titikisha.</li>
<ul><li>In the Mahabarata, Arjuna, the emobodiment of Manipura, hid out as a palace eunich among all the court ladies. His austere nature never wavered.<br />
</li>
</ul>
<li>This chackra, out of balance, symbolizes the kleshas is the propogator of fear, anxiety, negative actions rooted in ignorance, greed, and misplaced loyalty.</li>
<ul><li>Karna, the Kaurava brother, is the character who symbolizes the negative counterpart of Arjuna and the embodiment of imbalanced Manipura.</li>
</ul>
<li>Manipura chakra has 10 petals</li>
<ul><li>dam - shame</li>
<li>dham - slander or fickleness</li>
<li>nam - jealousy </li>
<li>tam - desire</li>
<li>tham - laziness, drowsiness</li>
<li>dam - dullness, worldliness</li>
<li>dham - sadness, despondency</li>
<li>nam - ignorance, delusion</li>
<li>pam - aversion, disgust</li>
<li>pham - fear</li>
</ul>
</ul>Jessicahttp://www.blogger.com/profile/18345447471840584043noreply@blogger.com0tag:blogger.com,1999:blog-4015025485817978612.post-51003647546937576742009-11-08T18:40:00.000-08:002009-11-08T18:41:12.210-08:00Each of the Brothers in the Gita Symbolize Something. . .BhimaBhima, the second of the Pandava brothers, is all heart. It is fitting that he correlates with the 4th chakra, Ananhata, also called "hrid padma".<br />
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Some factoids about Bhima:<br />
<ul><li>Bhima is all heart, but is easily swayed by emotion.</li>
<li>Bihima is the son of Kunti and the god Vayu, the wind god. </li>
<ul><li>He is also seen as the either the son of Hanuman or some form of Hanuman, or as a reincarnation of Hanuman.</li>
</ul><ul><li>The earth shook when Bhima was born. <br />
</li>
</ul>
<li>Bhima represents the positive qualities of cessation.</li>
<li>He is able to take a strong vow or a difficult tapas.</li>
<li>In Gyan Yoga, the term for Bhima is Uparati, cessation.</li>
<li>His incognito postition in the Virata court was as a cook.</li>
<ul><li>He is described as having an enormous appetite and a big belly.</li>
</ul>
<li>Bhima is determined, and carries his whole family on his back when they can go no further.</li>
<li>His opposite amont the Kauravas is Shakuni, who represents attachment, the klesa of raga.</li>
<li>The 4th chakra, Anahata, is associated with the sound of creation, the unstruck sound.</li>
<li>Anahata is associated with air, the sense involvements of sound and touch.</li>
<li>The bija mantra is "yam"</li>
<li>Anahata has 12 petals</li>
<ul><li>kam (hope, expectation)</li>
<li>kham (care, anxiety)</li>
<li>gam (endeavor)</li>
<li>gham (attachment)</li>
<li>nam (arrogance, hypocrisy)</li>
<li>cham (languour, infirmity)</li>
<li>ccham (conceit, egoism)</li>
<li>jam (discrimination)</li>
<li>jham (covetousness, timidity)</li>
<li>jnam (duplicity, fraud)</li>
<li>tam (indecisioun, suspicion)</li>
<li>tham (regret)</li>
</ul>
</ul>Jessicahttp://www.blogger.com/profile/18345447471840584043noreply@blogger.com0tag:blogger.com,1999:blog-4015025485817978612.post-79027879652767954572009-11-08T18:28:00.000-08:002009-11-08T18:28:11.176-08:00Each of the Brothers in the Gita Symbolize Something. . .YudhisthiraIt couldn't just be a story about a battle, could it?<br />
<br />
Each of the brothers in the <i>Bhagavad Gita </i>symbolizes something. The oldest of the Pandava brothers, Yudhisthira, is sybolic of the 5th chackra.<br />
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Factoids about Yudisthira:<br />
<ul><li>Yudhisthira means "firm in battle" or could also mean "faith and confidence", and could be interpreted as "hanging in there" even when disengagement would be more prudent. <br />
</li>
<li>Yudishtira is the son of Kunti and the god Dharma (also called Yama), the god of Justice.</li>
<li>Yudishtira is teh embodiment of virtue and purity, but is not shrewd. <br />
</li>
<li>The 5th chackra is called Vishuddha Chackra. Vishuddha means "pure".</li>
<li>The 5th chackra is in the throat. <br />
</li>
<li>Ether element is seated at Vishuddha Chackra</li>
<li>The related sensory level of Vushuddha is sound, auditory sense.</li>
<li>The bija mantra is "ham"</li>
<li>The 16 petals of the chakra correspond to vowel sounds</li>
<ul><li>am (soft)</li>
<li>am (strong)</li>
<li>im (soft) Nisada Hum (exorcise)<br />
</li>
<li>im (strong) Risabha Phat (emotional exorcism)</li>
<li>um (strong) Gandharva Vausat (sacrificial call)<br />
</li>
<li>um (for all) Madhyama Svadha (self determination)</li>
<li>rim Dhai vata Svaha (hail, blessing)</li>
<li>rim Pancama Vina (poison)</li>
<li>lrim Sa Amrita (nectar)</li>
<li>em</li>
<li>aim </li>
<li>om</li>
<li>m (am)</li>
<li>h (aha) </li>
<li>(anusvara, the nasal element) </li>
<li>(visarga, the aspirate element)<br />
</li>
</ul></ul><br />
<table class="wikitable"><tbody>
<tr> <th>Letter</th> <th><span lang="sa" xml:lang="sa">प्</span></th> <th>Pronunciation</th> <th>Pronunciation with <span class="IPA" title="Representation in the International Phonetic Alphabet (IPA)">/p/</span></th> <th><a class="mw-redirect" href="http://en.wikipedia.org/wiki/IAST" title="IAST">IAST</a> equiv.</th> <th><a href="http://en.wikipedia.org/wiki/ITRANS" title="ITRANS">ITRANS</a> equiv.</th> <th>English equivalent (<a href="http://en.wikipedia.org/wiki/General_American" title="General American">GA</a> unless stated otherwise)</th> </tr>
<tr> <td><span class="Unicode">अ</span></td> <td><span class="Unicode">प</span></td> <td><span class="IPA" title="Representation in the International Phonetic Alphabet (IPA)">/ɐ/</span> or <span class="IPA" title="Representation in the International Phonetic Alphabet (IPA)">/ə/</span></td> <td><span class="IPA" title="Representation in the International Phonetic Alphabet (IPA)">/pɐ/</span> or <span class="IPA" title="Representation in the International Phonetic Alphabet (IPA)">/pə/</span></td> <td>a</td> <td>a</td> <td>short <a href="http://en.wikipedia.org/wiki/Near-open_central_vowel" title="Near-open central vowel">near-open central vowel</a> or <a href="http://en.wikipedia.org/wiki/Schwa" title="Schwa">schwa</a>: <i>u</i> in b<b>u</b>nny or <i>a</i> in <b>a</b>bout</td> </tr>
<tr> <td><span class="Unicode">आ</span></td> <td><span class="Unicode">पा</span></td> <td><span class="IPA" title="Representation in the International Phonetic Alphabet (IPA)">/ɑː/</span></td> <td><span class="IPA" title="Representation in the International Phonetic Alphabet (IPA)">/pɑː/</span></td> <td>ā</td> <td>A</td> <td>long <a href="http://en.wikipedia.org/wiki/Open_back_unrounded_vowel" title="Open back unrounded vowel">open back unrounded vowel</a>: <i>a</i> in f<b>a</b>ther (<a href="http://en.wikipedia.org/wiki/Received_Pronunciation" title="Received Pronunciation">RP</a>)</td> </tr>
<tr> <td><span class="Unicode">इ</span></td> <td><span class="Unicode">पि</span></td> <td><span class="IPA" title="Representation in the International Phonetic Alphabet (IPA)">/i/</span></td> <td><span class="IPA" title="Representation in the International Phonetic Alphabet (IPA)">/pi/</span></td> <td>i</td> <td>i</td> <td>short <a href="http://en.wikipedia.org/wiki/Close_front_unrounded_vowel" title="Close front unrounded vowel">close front unrounded vowel</a>: <i>e</i> in <b>e</b>ngland</td> </tr>
<tr> <td><span class="Unicode">ई</span></td> <td><span class="Unicode">पी</span></td> <td><span class="IPA" title="Representation in the International Phonetic Alphabet (IPA)">/iː/</span></td> <td><span class="IPA" title="Representation in the International Phonetic Alphabet (IPA)">/piː/</span></td> <td>ī</td> <td>I</td> <td>long <a href="http://en.wikipedia.org/wiki/Close_front_unrounded_vowel" title="Close front unrounded vowel">close front unrounded vowel</a>: <i>ee</i> in f<b>ee</b>t</td> </tr>
<tr> <td><span class="Unicode">उ</span></td> <td><span class="Unicode">पु</span></td> <td><span class="IPA" title="Representation in the International Phonetic Alphabet (IPA)">/u/</span></td> <td><span class="IPA" title="Representation in the International Phonetic Alphabet (IPA)">/pu/</span></td> <td>u</td> <td>u</td> <td>short <a href="http://en.wikipedia.org/wiki/Close_back_rounded_vowel" title="Close back rounded vowel">close back rounded vowel</a>: <i>oo</i> in f<b>oo</b>t</td> </tr>
<tr> <td><span class="Unicode">ऊ</span></td> <td><span class="Unicode">पू</span></td> <td><span class="IPA" title="Representation in the International Phonetic Alphabet (IPA)">/uː/</span></td> <td><span class="IPA" title="Representation in the International Phonetic Alphabet (IPA)">/puː/</span></td> <td>ū</td> <td>U</td> <td>long <a href="http://en.wikipedia.org/wiki/Close_back_rounded_vowel" title="Close back rounded vowel">close back rounded vowel</a>: <i>oo</i> in c<b>oo</b>l</td> </tr>
<tr> <td><span class="Unicode">ऋ</span></td> <td><span class="Unicode">पृ</span></td> <td><span class="IPA" title="Representation in the International Phonetic Alphabet (IPA)">/ɻ/</span></td> <td><span class="IPA" title="Representation in the International Phonetic Alphabet (IPA)">/pɻ/</span></td> <td><span class="Unicode">ṛ</span></td> <td>R</td> <td>short <a href="http://en.wikipedia.org/wiki/Retroflex_approximant" title="Retroflex approximant">retroflex approximant</a>: <i>r</i> in bu<b>r</b>l</td> </tr>
<tr> <td><span class="Unicode">ॠ</span></td> <td><span class="Unicode">पॄ</span></td> <td><span class="IPA" title="Representation in the International Phonetic Alphabet (IPA)">/ɻː/</span></td> <td><span class="IPA" title="Representation in the International Phonetic Alphabet (IPA)">/pɻː/</span></td> <td><span class="Unicode">ṝ</span></td> <td>RR</td> <td>long <a href="http://en.wikipedia.org/wiki/Retroflex_approximant" title="Retroflex approximant">retroflex approximant</a> <i>r</i> in bu<b>r</b>l</td> </tr>
<tr> <td><span class="Unicode">ऌ</span></td> <td><span class="Unicode">पॢ</span></td> <td><span class="IPA" title="Representation in the International Phonetic Alphabet (IPA)">/ɭ/</span></td> <td><span class="IPA" title="Representation in the International Phonetic Alphabet (IPA)">/pɭ/</span></td> <td><span class="Unicode">ḷ</span></td> <td>LR</td> <td>short <a href="http://en.wikipedia.org/wiki/Retroflex_lateral_approximant" title="Retroflex lateral approximant">retroflex lateral approximant</a> (no English equivalent)</td> </tr>
<tr> <td><span class="Unicode">ॡ</span></td> <td><span class="Unicode">पॣ</span></td> <td><span class="IPA" title="Representation in the International Phonetic Alphabet (IPA)">/ɭː/</span></td> <td><span class="IPA" title="Representation in the International Phonetic Alphabet (IPA)">/pɭː/</span></td> <td><span class="Unicode">ḹ</span></td> <td>LRR</td> <td>long <a href="http://en.wikipedia.org/wiki/Retroflex_lateral_approximant" title="Retroflex lateral approximant">retroflex lateral approximant</a></td> </tr>
<tr> <td><span class="Unicode">ए</span></td> <td><span class="Unicode">पे</span></td> <td><span class="IPA" title="Representation in the International Phonetic Alphabet (IPA)">/eː/</span></td> <td><span class="IPA" title="Representation in the International Phonetic Alphabet (IPA)">/peː/</span></td> <td>e</td> <td>e</td> <td>long <a href="http://en.wikipedia.org/wiki/Close-mid_front_unrounded_vowel" title="Close-mid front unrounded vowel">close-mid front unrounded vowel</a>: <i>a</i> in b<b>a</b>ne (some speakers)</td> </tr>
<tr> <td><span class="Unicode">ऐ</span></td> <td><span class="Unicode">पै</span></td> <td><span class="IPA" title="Representation in the International Phonetic Alphabet (IPA)">/əi/</span></td> <td><span class="IPA" title="Representation in the International Phonetic Alphabet (IPA)">/pəi/</span></td> <td>ai</td> <td>ai</td> <td>a long <a href="http://en.wikipedia.org/wiki/Diphthong" title="Diphthong">diphthong</a>: <i>i</i> in <b>i</b>ce, <i>i</i> in k<b>i</b>te (<a href="http://en.wikipedia.org/wiki/Canadian_English" title="Canadian English">Canadian English</a>)</td> </tr>
<tr> <td><span class="Unicode">ओ</span></td> <td><span class="Unicode">पो</span></td> <td><span class="IPA" title="Representation in the International Phonetic Alphabet (IPA)">/oː/</span></td> <td><span class="IPA" title="Representation in the International Phonetic Alphabet (IPA)">/poː/</span></td> <td>o</td> <td>o</td> <td>long <a href="http://en.wikipedia.org/wiki/Close-mid_back_rounded_vowel" title="Close-mid back rounded vowel">close-mid back rounded vowel</a>: <i>o</i> in b<b>o</b>ne (some speakers)</td> </tr>
<tr> <td><span class="Unicode">औ</span></td> <td><span class="Unicode">पौ</span></td> <td><span class="IPA" title="Representation in the International Phonetic Alphabet (IPA)">/əu/</span></td> <td><span class="IPA" title="Representation in the International Phonetic Alphabet (IPA)">/pəu/</span></td> <td>au</td> <td>au</td> <td>a long <a href="http://en.wikipedia.org/wiki/Diphthong" title="Diphthong">diphthong</a>: Similar to the <i>ou</i> in h<i>ou</i>se (Canadian English)</td></tr>
</tbody></table> (thanks <a href="http://en.wikipedia.org/wiki/Sanskrit#Phonology_and_writing_system">Wikipeidia!</a> )<br />
<ul><li>Yudhisthira represents faith and also purity.</li>
<li>In Gyan yoga (the path of knowledge and study), he corresponds to Shraddha, faith and confidence. <br />
</li>
</ul>Jessicahttp://www.blogger.com/profile/18345447471840584043noreply@blogger.com0tag:blogger.com,1999:blog-4015025485817978612.post-49970731378365078892009-10-27T14:19:00.000-07:002009-10-27T14:19:03.470-07:00Iti Hasa - What Has Been Said about Classical TextsUpanishads are the milk, Gita is the cream, Vedas are the cow, Krishna is the cowherd, Arjuna is the calf in need of nourishment.Jessicahttp://www.blogger.com/profile/18345447471840584043noreply@blogger.com0tag:blogger.com,1999:blog-4015025485817978612.post-41438185624988906842009-10-27T14:08:00.000-07:002009-10-27T14:08:57.850-07:00BG Bullet Points - Some Factoids about the Gita<ul><li>All ancient texts in the Classical Indian Lit cannon were originally taught and learned through recitation and memorization. The act of memorizing texts encouraged focus and scholarly concentration in the pupil.</li>
<li><i>The Bhagavad Gita</i> is an episode contained in the <i>Mahabarata</i></li>
<ul><li>It may have first been an independent text, later inserted into the <i>Mahabarata</i></li>
</ul><li><i>BG</i> was spoken by Lord Krishna in 3102 BC, just prior to the Mahabharata War. </li>
<ul><li>Some scholars place <i>BG</i> at 500-300 BC.<br />
</li>
</ul><li><i>BG</i> tells the story of Prince Arjuna of the Pandava family as he struggles with morality and mortality o<i></i>n the battlefield of Kurukshetra.</li>
<li>Arjuna is fighting the Kaurava family, who happen to be his cousins with whom he grew up. </li>
<li>The battlefield is not just a battlefield, it is a symbol of our inner landscapes, our lives.</li>
<ul><li>Arjuna's struggle is symbolic of each of our own struggles for self-mastery.</li>
</ul><li>Arjuna loses his nerve on the battlefield, questions his reasons for being there and his involvement in the whole situation.</li>
<li>Arjuna asks his charioteer and good buddy, Krishna, for some perspective.</li>
<li>Krishna is not just a dude, but is actually Krishna, the god.</li>
<ul><li>Krishna is an avatar of Vishnu, the preserver and sustainer. </li>
<li>Krishna is not an external being or superhuman, but symbolizes the divine spark that lies at the core of the human personality. <br />
</li>
<li>What good fortune for Arjuna!</li>
</ul><li>Krishna offers advice on the nature of the soul and its relation to the divine, on the levels of consciousness and reality, the makeup of the phenomenal world.</li>
<li>Krishna expounds on a 3-pronged path to liberation: karma yoga, jnana yoga, and bhakti yoga.</li>
<li>Mindful action without attachment to the outcome of one's actions is encouraged above the renunciation of all action. Act, and let it go rather than not acting. </li>
<li>Mindful and ceaseless work with no selfish attachment purifies the consciousness.</li>
</ul>Jessicahttp://www.blogger.com/profile/18345447471840584043noreply@blogger.com0tag:blogger.com,1999:blog-4015025485817978612.post-2762241313491147072009-10-22T20:16:00.001-07:002009-10-27T14:14:13.923-07:00Rockin' the Gita: Do You See What I See?<meta content="text/html; charset=utf-8" http-equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CMONKEY%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><o:smarttagtype name="place" namespaceuri="urn:schemas-microsoft-com:office:smarttags"></o:smarttagtype><style>
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<div class="MsoNormal" style="font-family: Georgia,"Times New Roman",serif; line-height: 150%;"><span style="font-size: small;">In <u>The Bhagavad Gita</u>, the act of physical, literal vision acts as a clarifying experience for s/he who sees. Each time the act of seeing is talked about, a deeper kind of vision is being alluded to and honed. This deeper vision tends to be of a spiritual nature, and allows the seer a deeper understanding of their humanity and the workings of the cosmos. Physical vision elucidates spiritual work while advancing earthly and spiritual understanding. </span><br />
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</span><br />
</div><div class="MsoNormal" style="font-family: Georgia,"Times New Roman",serif; line-height: 150%;"><span style="font-size: small;">The first chapter of the Gita opens with Sanjaya, the servant and charioteer of King Dhritarashtra, relating the news of the Kurukshetra battle to his king. While not on the battle himself, Sanjaya can relate to Dhritarashtra the goings on, as he has been given the power of sight by the sage Vyasa. This special cognition reveals the story to Dhritarashtra, and therefore also to us, the readers of <u>The Bhagavad Gita</u>. The telling of the story is possible only because of the divine vision granted Sanjaya. It is vision, both literal and figurative, that transmit the tale of <u>The Bhagavad Gita.</u></span> <br />
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</span><br />
</div><div class="MsoNormal" style="font-family: Georgia,"Times New Roman",serif; line-height: 150%;"><span style="font-size: small;">Dhritarashtra, father of the hundred Kaurava brothers, was born blind. His bride Gandhari voluntarily blindfolded herself for the course of her life as to share her husband’s condition. This pivotal lack of sight must not be overlooked. Their literal lack of sight can be read as a symbolic lack of vision. Lack of foresight as well as lack of oversight created and environment for the 100 sons to run amuck. Despite their bravery, they symbolize the senses unrestrained and deleterious. Without guidance clarified by vision, the 100 children of Dhritarashtra and Gandhari, the Kaurava brothers, lack righteousness. </span><br />
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</span><br />
</div><div class="MsoNormal" style="font-family: Georgia,"Times New Roman",serif; line-height: 150%;"><span style="font-size: small;">As the battle of Kurukshetra is to begin, the theme of sight once again is threaded through opening chapter of <u>The Bhagavad Gita</u>. Sight plays as a key a role for Arjuna as he asks Krisna to “drive his chariot . . . and place it between the two armies that I may <i>see</i> those warriors who stand there eager for battle” (Mascaro 1.22). Although Arjuna knows quite well who is in attendance, and why they fight, he asks Krisna to position the chariot so he can quite literally view with whom he will be fighting. The passage continues to describe how “then Arjuna <i>saw</i> in both armies fathers, grandfathers, sons, grandsons; fathers of wives, uncles masters; brothers, companions and friends” (1.26-27). It was this up-close sight of his family on both sides of the battlefield that produced Arjuna’s famous front-line wavering: “When Arjuna thus saw his kinsmen face to face in both lines of battle, he was overcome by grief and despair” (1.28). The literal sight of his foe produced in Arjuna a paralyzing anguish coupled with crippling lack of clarity; it is in plainly seeing his opponent that Arjuna loses heart. The act of seeing produces in Arjuna his state of despair, and therefore his overwhelming need to sit down and express his confusion to his dear friend and charioteer, <st1:place w:st="on">Krishna</st1:place>.</span><br />
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</span><br />
</div><div class="MsoNormal" style="font-family: Georgia,"Times New Roman",serif; line-height: 150%;"><span style="font-size: small;">As the dialogue between Arjuna and Krisna, and thus the meat of <u>The Bhagavad Gita </u> unfolds, Arjuna states that he can “not <i>see</i> the way of righteousness”(2.7) and asks Krisna to “be a light unto [Arujuna] on the path of duty”(2.7). Krisna expounds on the nature of the cosmos, how and why we should navigate the righteous path, and the nature of life itself. Using the symbolism of that which is visible and seen, <st1:place w:st="on">Krishna</st1:place> Our current incarnation and understanding is but one episode of that which is “seen between two unseens” (2.28). Our current existence and manifestation is marked by its visibility, its sightedness; our ability to be seen in this world marks our existence. explains that we are “invisible before birth . . . and after death invisible again” (2.28).</span><br />
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</span><br />
</div><div class="MsoNormal" style="font-family: Georgia,"Times New Roman",serif; line-height: 150%;"><span style="font-size: small;">Krisna goes on to introduce and then expound on the pivotal theme of symbolic soulful vision transcending the binding cycles of birth, death, and rebirth. Transcendent vision sees the Supreme, and dedicates all work and the fruits of all work to the Supreme. Transcendent vision does not cling to the simple stimuli from the senses, including most importantly the stimuli coming from the fruits of effort, but calmly and rightly views that all work and all efforts come from and return to the Divine. This transcendent vision is the sight Arjuna should use for his personal navigation.</span><br />
</div><div class="MsoNormal" style="font-family: Georgia,"Times New Roman",serif; line-height: 150%;"><span style="font-size: small;"><br />
</span><br />
</div><div class="MsoNormal" style="font-family: Georgia,"Times New Roman",serif; line-height: 150%;"><span style="font-size: small;">Thus far, <u>The Bhagavad Gita</u> has told story of Arjuna waffling on the battlefield and being given a divine pep-talk by his charioteer, Krisna. In the course of their chat, Krisna reveals himself to Arjuna not just as his best friend and confidante, but as the god incarnate who maintains the balance of the universe. Krisna explains to Arjuna the key concepts in the cosmos Arjuna must master to have clarity, which Arjuna relishes, yet with which he is not fully satisfied. Arjuna asks for divine vision, to be visibly shown the truth spoken about by <st1:place w:st="on">Krishna</st1:place>. It is in this passage that the weight of the symbolism of sight lies.</span><br />
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</div><div class="MsoNormal" style="font-family: Georgia,"Times New Roman",serif; line-height: 150%;"><span style="font-size: small;">The theme of vision reaches its literal and symbolic climax in Chapter 11 of <u>The Bhagavad Gita</u>, as Arjuna, forever the willing straight man to Krisna, declares that while hearing Krisna’s teaching has been profound, and while he is grateful and honored by Krisna’s presence, Arjuna wants to see Krisna as God with his own eyes. Arjuna states, “I have heard they words of truth, but my soul is yearning to <i>see</i>: to <i>see</i> thy form as God of this all” (11.1). Arjuna asks, and Krisna obliges. Krisna reveals himself so Arjuna sees the form and essence of the God of Yoga in all its shapes and incarnations, with all the light of the universe emanating from the divine, and sees its entire infinite and bewildering splendor. It is this actual vision of the God of Yoga that reveals to Arjuna his own path of right action and dedication of all his effort to Krisna. Seeing God revealed to Arjuna his godly path in this world. Physical literal vision produced symbolic insight. </span><br />
</div><div class="MsoNormal" style="font-family: Georgia,"Times New Roman",serif; line-height: 150%;"><span style="font-size: small;"><br />
</span><br />
</div><div class="MsoNormal" style="font-family: Georgia,"Times New Roman",serif; line-height: 150%;"><span style="font-size: small;">Despite the revelatory richness of Krisna allowing Arjuna to truly see him, Arjuna was overwhelmed by his vision. Arjuna exclaims: </span><br />
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</span><br />
</div><div class="MsoNormal" style="font-family: Georgia,"Times New Roman",serif; margin: 0in 1in 0.0001pt;"><span style="font-size: small;">in a vision I have seen what no man has seen before, I rejoice in exultation, and yet my heart trembles with fear. Have mercy upon me, Lord of Gods, Refuge of the whole universe: show me again thine own human form. I yearn to see thee again with thy crown and scepter and circle. Show thyself to me again in thine own form. (11.45-46).</span><br />
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</div><div class="MsoNormal" style="font-family: Georgia,"Times New Roman",serif; line-height: 150%;"><span style="font-size: small;">Krisna mercifully shows Arjuna his human form once more, but allows him to keep the enlightened spiritual state of higher vision. </span><br />
</div><div class="MsoNormal" style="font-family: Georgia,"Times New Roman",serif; line-height: 150%;"><span style="font-size: small;"><br />
</span><br />
</div><div class="MsoNormal" style="font-family: Georgia,"Times New Roman",serif; line-height: 150%;"><span style="font-size: small;">Krisna had shown Arjuna his supreme light, as had been seen by none other. Krisna explains to Arjuna that it is not sacrifice or ritual or study that can bring this vision of the divine, but only by love and soulful vision of all creation does one see Krisna. Through the vision given Arjuna, the lesson of true pure offering of right work and all fruits of work to the divine is taught. The sight of Krisna illumines our own path, and we, the reader, can find ourselves sharing Sanjaya’s experience. As Sanjaya concluded his report of Arjuna’s and Krisna’s discourse, he savored what he saw:</span><br />
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</span><br />
</div><div class="MsoNormal" style="font-family: Georgia,"Times New Roman",serif; margin: 0in 1in 0.0001pt;"><span style="font-size: small;">I remember, O King, I remember the words of holy wonder between Krisna and Arjuna, and again and again my soul feels joy. And I remember, I ever remember, that vision of glory of the God of all, and again and again joy fills my soul. Where is Krisna, the End of Yoga, wherever is Arjuna, who masters the bow, there is beauty and victory, and joy and all righteousness. This is my faith. (18.76-78)</span><br />
</div><div class="MsoNormal" style="font-family: Georgia,"Times New Roman",serif; line-height: 200%; margin-right: 1in;"><span style="font-size: small;"><br />
</span><br />
</div><div class="MsoNormal" style="font-family: Georgia,"Times New Roman",serif; line-height: 150%;"><span style="font-size: small;">We, too, can carry with us Arjuna’s lessons and enlightened vision. The true dedication of all labor and all outcomes to the Divine can fill our souls and illuminate our path. Our vision can lead to higher insight and deeper understanding. Our literal earthly vision can remind us of the sacred larger vision of the divine.</span><br />
</div><div class="MsoNormal" style="font-family: Georgia,"Times New Roman",serif; line-height: 150%;"><span style="font-size: small;"><br />
</span><br />
</div><div class="MsoNormal" style="font-family: Georgia,"Times New Roman",serif; line-height: 150%;"><i><span style="font-size: small;">Text Used: Mascaro, Juan. <u>The Bhagavad Gita</u>, 1962.</span><o:p></o:p></i><br />
</div><br />
Jessicahttp://www.blogger.com/profile/18345447471840584043noreply@blogger.com0tag:blogger.com,1999:blog-4015025485817978612.post-21269510608769112642009-10-15T14:37:00.000-07:002009-10-15T14:37:09.016-07:00Asanas Grouped by Type - first 3 syllabi<meta content="text/html; charset=utf-8" http-equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CMONKEY%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style>
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</div><div class="MsoNormal"><b>Teacher In Training :<o:p></o:p></b><br />
</div><div class="MsoNormal">Standing:<br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal">Tasana Vriksasana</li>
<li class="MsoNormal">Utthita Trikonasana</li>
<li class="MsoNormal">Virabhadrasana II</li>
<li class="MsoNormal">Utthita Parsvakonasana</li>
<li class="MsoNormal">Virabhadrasana I</li>
<li class="MsoNormal">Ardha Chandrasana</li>
<li class="MsoNormal">Parighasana</li>
<li class="MsoNormal">Utkatasana</li>
<li class="MsoNormal">Parvottanasana</li>
<li class="MsoNormal">Prasarita Padottanasana</li>
<li class="MsoNormal">Padangustasana</li>
<li class="MsoNormal">Padahastasana</li>
<li class="MsoNormal">Uttanasa</li>
<li class="MsoNormal">Adho Muhkha Svanasana</li>
</ul><div class="MsoNormal"><br />
</div><div class="MsoNormal">Seated:<br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal">Dandasana</li>
<li class="MsoNormal">Gomukhasana</li>
<li class="MsoNormal">Siddhasana</li>
<li class="MsoNormal">Virasana</li>
<li class="MsoNormal">Parvatasana in Svastikasana</li>
</ul><div class="MsoNormal"><br />
</div><div class="MsoNormal">Forward Extensions:<br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal">Trianga Mukhaikapada Paschimottansana</li>
<li class="MsoNormal">Marichyasana I </li>
<li class="MsoNormal">Malasana</li>
</ul><div class="MsoNormal" style="margin-left: 0.25in;"><br />
</div><div class="MsoNormal">Twists:<br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal">Bharadvajasana I</li>
</ul><div class="MsoNormal"><br />
</div><div class="MsoNormal">Backward Extension:<br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal">Chatushpadasana</li>
<li class="MsoNormal">Setubandha Sarvangasana</li>
<li class="MsoNormal"><o:p> </o:p></li>
</ul><div class="MsoNormal">Inversions:<br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal">Salamba Sarvangasana I</li>
<li class="MsoNormal">Halasana </li>
<li class="MsoNormal">Karnapidasana</li>
<li class="MsoNormal">Supta Konasana</li>
</ul><div class="MsoNormal"><b>Introductory:<o:p></o:p></b><br />
</div><div class="MsoNormal">Standing:<br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal">Garudasana</li>
<li class="MsoNormal">Parivrtta Trikonasana</li>
<li class="MsoNormal">Privrtta Parsvakonasana</li>
<li class="MsoNormal">Parivrtta Ardha Chandrasana</li>
<li class="MsoNormal">Virabhadrasana III</li>
<li class="MsoNormal">Utthita Hasta Padangusthasana I</li>
<li class="MsoNormal">Adho Mukha Svanasana</li>
<li class="MsoNormal">Parsvottanasana</li>
<li class="MsoNormal">Prasarita Padottanasana I</li>
<li class="MsoNormal">Uttanasana</li>
</ul><div class="MsoNormal"><br />
</div><div class="MsoNormal">Seated:<br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal">Paripurna Navasana</li>
<li class="MsoNormal">Ardha Navasana</li>
<li class="MsoNormal">Supta Virasana</li>
<li class="MsoNormal">Baddha Konasana</li>
<li class="MsoNormal">Upavistha Konasana</li>
</ul><div class="MsoNormal" style="margin-left: 0.25in;"><br />
</div><div class="MsoNormal">Forward Extensions:<br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal">Janu Sirsasana</li>
<li class="MsoNormal">Marichyasana I (bending forward)</li>
<li class="MsoNormal">Paschimottanasana</li>
<li class="MsoNormal">Malasana</li>
</ul><div class="MsoNormal"><br />
</div><div class="MsoNormal">Twists:<br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal">Bharadvajasana I</li>
<li class="MsoNormal">Bharadvajasana II</li>
<li class="MsoNormal">Marichyasana III</li>
<li class="MsoNormal">Ardha Matsyendrasana I</li>
</ul><div class="MsoNormal"><br />
</div><div class="MsoNormal">Backward Extension:<br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal">Ardhava Mukha Svanasana</li>
<li class="MsoNormal">Chaturanga Dandasana</li>
<li class="MsoNormal">Ghujangasana I</li>
<li class="MsoNormal">Dhanurasana</li>
<li class="MsoNormal">Salabasana</li>
<li class="MsoNormal">Makarasana</li>
<li class="MsoNormal">Ustrasana</li>
<li class="MsoNormal">Urdhva Danurasana I</li>
<li class="MsoNormal">Dwi Pada Viparita Dandasana</li>
</ul><div class="MsoNormal" style="margin-left: 0.25in;"><br />
</div><div class="MsoNormal">Inversions:<br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal">Salamba Sirsasana</li>
<li class="MsoNormal">Salamba Sarvangasana</li>
<li class="MsoNormal">Halasana</li>
<li class="MsoNormal">Eka Pada Sarvangasana</li>
</ul><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b>Intermediate Junior I<o:p></o:p></b><br />
</div><div class="MsoNormal">Standing:<br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal">Utthita Parsva Hasta Padangusthasana</li>
<li class="MsoNormal">Urhva Prasarita Exapadasana</li>
<li class="MsoNormal">Prassarita Padottanasana II</li>
</ul><div class="MsoNormal"><br />
</div><div class="MsoNormal">Seated:<br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal">Gomukhasana</li>
<li class="MsoNormal">Lolasana</li>
<li class="MsoNormal">Swastikasana, Supta Swastikasana</li>
<li class="MsoNormal">Ubhaya Padangusthasana</li>
<li class="MsoNormal">Eka Hasta Bhujasana</li>
</ul><div class="MsoNormal"><br />
</div><div class="MsoNormal">Forward Extension:<br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal">Maha Mudra</li>
<li class="MsoNormal">Ardha Baddha Padma Paschimottanasana</li>
</ul><div class="MsoNormal"><br />
</div><div class="MsoNormal">Twists:<br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal">Ardha Matsyendrasana</li>
<li class="MsoNormal">Jathara Parivartanaasana</li>
</ul><div class="MsoNormal"><br />
</div><div class="MsoNormal">Backward Extension:<br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal">Parsva Dhanurasana</li>
<li class="MsoNormal">Paryankasana</li>
<li class="MsoNormal">Bhekasana</li>
<li class="MsoNormal">Purvottanasana</li>
<li class="MsoNormal">Setubandha Sarvangasana</li>
<li class="MsoNormal">Urdhva Dhanurasana</li>
<li class="MsoNormal">Dwi Pada Viparita Dandasana</li>
</ul><div class="MsoNormal"><br />
</div><div class="MsoNormal">Inversions:<br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal">Sirsasana I</li>
<li class="MsoNormal">Salamba Sarvangasana I</li>
<li class="MsoNormal">Salamba Sarvangasana II</li>
<li class="MsoNormal">Eka Pda Sarvangasana</li>
<li class="MsoNormal">Halasana</li>
<li class="MsoNormal">Parsva Halasana</li>
<li class="MsoNormal">Urdhva prasarita Padasana</li>
<li class="MsoNormal">Pincha Mayurasana</li>
<li class="MsoNormal">Adho Mukha Vrksasana</li>
</ul><div class="MsoNormal" style="margin-left: 0.25in;"><br />
</div><b>Teacher In Training :<o:p></o:p></b><br />
<div class="MsoNormal">Standing:<br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal">Tasana Vriksasana</li>
<li class="MsoNormal">Utthita Trikonasana</li>
<li class="MsoNormal">Virabhadrasana II</li>
<li class="MsoNormal">Utthita Parsvakonasana</li>
<li class="MsoNormal">Virabhadrasana I</li>
<li class="MsoNormal">Ardha Chandrasana</li>
<li class="MsoNormal">Parighasana</li>
<li class="MsoNormal">Utkatasana</li>
<li class="MsoNormal">Parvottanasana</li>
<li class="MsoNormal">Prasarita Padottanasana</li>
<li class="MsoNormal">Padangustasana</li>
<li class="MsoNormal">Padahastasana</li>
<li class="MsoNormal">Uttanasa</li>
<li class="MsoNormal">Adho Muhkha Svanasana</li>
</ul><div class="MsoNormal"><br />
</div><div class="MsoNormal">Seated:<br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal">Dandasana</li>
<li class="MsoNormal">Gomukhasana</li>
<li class="MsoNormal">Siddhasana</li>
<li class="MsoNormal">Virasana</li>
<li class="MsoNormal">Parvatasana in Svastikasana</li>
</ul><div class="MsoNormal"><br />
</div><div class="MsoNormal">Forward Extensions:<br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal">Trianga Mukhaikapada Paschimottansana</li>
<li class="MsoNormal">Marichyasana I </li>
<li class="MsoNormal">Malasana</li>
</ul><div class="MsoNormal" style="margin-left: 0.25in;"><br />
</div><div class="MsoNormal">Twists:<br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal">Bharadvajasana I</li>
</ul><div class="MsoNormal"><br />
</div><div class="MsoNormal">Backward Extension:<br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal">Chatushpadasana</li>
<li class="MsoNormal">Setubandha Sarvangasana</li>
<li class="MsoNormal"><o:p> </o:p></li>
</ul><div class="MsoNormal">Inversions:<br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal">Salamba Sarvangasana I</li>
<li class="MsoNormal">Halasana </li>
<li class="MsoNormal">Karnapidasana</li>
<li class="MsoNormal">Supta Konasana</li>
</ul><div class="MsoNormal"><b>Introductory:<o:p></o:p></b><br />
</div><div class="MsoNormal">Standing:<br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal">Garudasana</li>
<li class="MsoNormal">Parivrtta Trikonasana</li>
<li class="MsoNormal">Privrtta Parsvakonasana</li>
<li class="MsoNormal">Parivrtta Ardha Chandrasana</li>
<li class="MsoNormal">Virabhadrasana III</li>
<li class="MsoNormal">Utthita Hasta Padangusthasana I</li>
<li class="MsoNormal">Adho Mukha Svanasana</li>
<li class="MsoNormal">Parsvottanasana</li>
<li class="MsoNormal">Prasarita Padottanasana I</li>
<li class="MsoNormal">Uttanasana</li>
</ul><div class="MsoNormal"><br />
</div><div class="MsoNormal">Seated:<br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal">Paripurna Navasana</li>
<li class="MsoNormal">Ardha Navasana</li>
<li class="MsoNormal">Supta Virasana</li>
<li class="MsoNormal">Baddha Konasana</li>
<li class="MsoNormal">Upavistha Konasana</li>
</ul><div class="MsoNormal" style="margin-left: 0.25in;"><br />
</div><div class="MsoNormal">Forward Extensions:<br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal">Janu Sirsasana</li>
<li class="MsoNormal">Marichyasana I (bending forward)</li>
<li class="MsoNormal">Paschimottanasana</li>
<li class="MsoNormal">Malasana</li>
</ul><div class="MsoNormal"><br />
</div><div class="MsoNormal">Twists:<br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal">Bharadvajasana I</li>
<li class="MsoNormal">Bharadvajasana II</li>
<li class="MsoNormal">Marichyasana III</li>
<li class="MsoNormal">Ardha Matsyendrasana I</li>
</ul><div class="MsoNormal"><br />
</div><div class="MsoNormal">Backward Extension:<br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal">Ardhava Mukha Svanasana</li>
<li class="MsoNormal">Chaturanga Dandasana</li>
<li class="MsoNormal">Ghujangasana I</li>
<li class="MsoNormal">Dhanurasana</li>
<li class="MsoNormal">Salabasana</li>
<li class="MsoNormal">Makarasana</li>
<li class="MsoNormal">Ustrasana</li>
<li class="MsoNormal">Urdhva Danurasana I</li>
<li class="MsoNormal">Dwi Pada Viparita Dandasana</li>
</ul><div class="MsoNormal" style="margin-left: 0.25in;"><br />
</div><div class="MsoNormal">Inversions:<br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal">Salamba Sirsasana</li>
<li class="MsoNormal">Salamba Sarvangasana</li>
<li class="MsoNormal">Halasana</li>
<li class="MsoNormal">Eka Pada Sarvangasana</li>
</ul><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b>Intermediate Junior I<o:p></o:p></b><br />
</div><div class="MsoNormal">Standing:<br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal">Utthita Parsva Hasta Padangusthasana</li>
<li class="MsoNormal">Urhva Prasarita Exapadasana</li>
<li class="MsoNormal">Prassarita Padottanasana II</li>
</ul><div class="MsoNormal"><br />
</div><div class="MsoNormal">Seated:<br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal">Gomukhasana</li>
<li class="MsoNormal">Lolasana</li>
<li class="MsoNormal">Swastikasana, Supta Swastikasana</li>
<li class="MsoNormal">Ubhaya Padangusthasana</li>
<li class="MsoNormal">Eka Hasta Bhujasana</li>
</ul><div class="MsoNormal"><br />
</div><div class="MsoNormal">Forward Extension:<br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal">Maha Mudra</li>
<li class="MsoNormal">Ardha Baddha Padma Paschimottanasana</li>
</ul><div class="MsoNormal"><br />
</div><div class="MsoNormal">Twists:<br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal">Ardha Matsyendrasana</li>
<li class="MsoNormal">Jathara Parivartanaasana</li>
</ul><div class="MsoNormal"><br />
</div><div class="MsoNormal">Backward Extension:<br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal">Parsva Dhanurasana</li>
<li class="MsoNormal">Paryankasana</li>
<li class="MsoNormal">Bhekasana</li>
<li class="MsoNormal">Purvottanasana</li>
<li class="MsoNormal">Setubandha Sarvangasana</li>
<li class="MsoNormal">Urdhva Dhanurasana</li>
<li class="MsoNormal">Dwi Pada Viparita Dandasana</li>
</ul><div class="MsoNormal"><br />
</div><div class="MsoNormal">Inversions:<br />
</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal">Sirsasana I</li>
<li class="MsoNormal">Salamba Sarvangasana I</li>
<li class="MsoNormal">Salamba Sarvangasana II</li>
<li class="MsoNormal">Eka Pda Sarvangasana</li>
<li class="MsoNormal">Halasana</li>
<li class="MsoNormal">Parsva Halasana</li>
<li class="MsoNormal">Urdhva prasarita Padasana</li>
<li class="MsoNormal">Pincha Mayurasana</li>
<li class="MsoNormal">Adho Mukha Vrksasana</li>
</ul><div class="MsoNormal" style="margin-left: 0.25in;"><br />
</div><br />
Jessicahttp://www.blogger.com/profile/18345447471840584043noreply@blogger.com0tag:blogger.com,1999:blog-4015025485817978612.post-63364812270981108272009-10-08T14:05:00.000-07:002009-10-08T14:11:06.106-07:00Asana Preparation for Pranayama PracticeIn every asana, make the commitment to how you do the pose, what the process is, and what the progress is. Do each pose with precision. Evolve in the pose through re-affirming correct actions and simultaneously participating in a willing submission to the pose itself. In essense, do the right work and quit doing the wrong work, while letting the pose work on you.<br />
<br />
In preparation of Pranayama, practice every asana with a 50/50 focus on breath and alignment. Every pose must have breath consciousness and work with, not against, the strength and intelligence of the breath. Make each exhalation smooth and unhurried. <br />
<br />
Sequence:<br />
<ul><li>Surya Namaskar</li>
<li>Viparita Dandasana on a chair -chair edge at lower tips of shoulder blades<br />
</li>
<ul><li>Viparita Dandasana on a chair with a bolster - bolster perpindicular to spine, along edge of chair seat.</li>
<li>Viparita Dandansana on a chair - with arms in sirsana on a stack of blankets</li>
</ul>
<li>Baby back bends - small bhujangasana</li>
<ul><li>start with arms straight out in front, with each repetition move them closer to underneath the shoulders.</li>
<li>*Do not sink in the hips, but lift the upper pubis (the pubis closest to navel) to elongate the small of the back, as though the organs of the abdomen are buoyantly hovering toward the back-body. </li>
<li>*Engage the inner glutes to roll the inner thigh up to the ceiling and elongate the lower crease of the buttocks from the inside to the outside (inwardly spiral your legs).</li>
</ul>
<li>Dhanurasana</li>
<ul><li>Start with feet apart, lift thighs, then move feet and knees together.</li>
</ul>
<li>Urdhva Mukha Svanasana - with hands on block</li>
<li>Ustrasana - pubis on wall</li>
<li>Urdvha Dhanurasana</li>
<ul><li>*Roll elbows in to mid-line, to elongate and puff-out the armpit-chest.</li>
<li>*As you move into the pose, take your belly button straight up; don't move your belly button towards the head or the feet then up, just go straight up to keep even opening in the chest and hips.</li>
</ul>
<li>Supported Savasana for 15 minutes</li>
<li>Flat Savasana for 15 minutes</li>
<li>Pranayama practice</li>
</ul>Jessicahttp://www.blogger.com/profile/18345447471840584043noreply@blogger.com0tag:blogger.com,1999:blog-4015025485817978612.post-9568451277706455532009-10-08T13:02:00.000-07:002009-10-08T13:41:13.835-07:00Ujujayi vs. Normal Everyday BreathUjjayi, in the Iyengar system is "a type of pranayama in which the lungs are fully expanded and the chest is puffed out out like that of a proud conqueror"(<u>Light on Pranayama</u>). I know in other systems, ujjayi breath incorporates a constriction around the glottis to make an ocean wave/Darth-Vader-esque hissing sound. That is not the definition of which I am speaking. I am sticking with the Iyengar definition.<br />
<br />
<br />
Everyday -<br />
<ul><li>Involuntary</li>
<li>uncontrolled </li>
<li>unconcious breath</li>
<li>Uneven</li>
<li>silent</li>
<li>it just goes<br />
</li>
</ul><br />
Ujjayi-<br />
<ul><li>Voluntary</li>
<li>controlled</li>
<li>concious breath </li>
<li>productive</li>
<li>moves prana</li>
<li>requires and produces a focused mind</li>
<li>rhythmic</li>
<li>concise</li>
<li>conscious enlargement of ribcage</li>
<li>slight intentional sound -the inhalation is a slight sibilant "sssssssssss" sound, and the exhalation is a slight whispering "hhhhhhhhhhhhhh" sound. <br />
</li>
</ul>All stages of pranayama begin with an exhalation, the full cycle of breath ending at the top end of the pause following the top of the inhalation. Jessicahttp://www.blogger.com/profile/18345447471840584043noreply@blogger.com0