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SCW FITNESS EDUCATION Yoga Fundamentals I

Table of Contents

Section Pages Course Introduction p. 5

Chapter 1: Yogic Theory and Instructional Concepts p. 6

Chapter 2: Yogic Theory: Language and Kinesiology p. 10

Chapter 3: Yogic Theory: Postures/Asanas p. 22

Chapter 4: Yogic Theory: Class Choreography p. 56

Chapter 5: Progressions, Props, and Populations p. 63

Chapter 6: Teaching Techniques and Terms p. 66

Appendices A thru E p. 68

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COURSE INTRODUCTION

WELCOME to the SCW Yoga Certification course! Whether you are a current fitness

professional who wants to begin teaching classes or simply a fitness enthusiast, our

certification program is a comprehensive and effective way to learn to lead yoga classes. No

previous teaching experience is necessary.

Certification is important because it provides Instructors with a recognized standard of

competency for teaching yoga classes. While challenging, this course is a basic introduction

for beginning Instructors. It relies on current, sourced information for exercise science while

combining applicable teaching skills and techniques.

YOGA OVERVIEW

Yoga is a means to manage health and wellness, mind/body fitness, and flexibility. Yoga is

not a religion, but a practice, and sometimes a lifestyle.

This course introduces Hatha Yoga as a practice of mind/body physical exercise. It may

represent a lifestyle for some, but this is not necessary in order to reap the benefits of a

regular physical practice. Meditation accompanies yoga practice in some classes;

however, it will not be addressed as a part of our instruction for this fitness certification.

Flexibility is also an important component within yoga practice and instruction.

Keeping an open mind and flexibility to approach are important for both students and

Instructors. For example, yoga may consist of many variations between classes or

training schools. Names of poses or cues for exploring each degree of change possible

within each body position can vary as well. Differences do not always indicate “right”

or “wrong.” Muscle and joint flexibility is another advantageous gain from yoga

practice.

Overall, managing health and wellness using yoga as a regular practice, includes the

following seven benefits:

1. Union of mind, body and spirit (or brain, body, breath)

2. Increased body awareness: kinesthetic awareness

3. Improved balance (proprioception), mobility and stability

4. Improved muscular flexibility

5. Increased muscular strength and endurance

6. Improved relaxation and concentration

7. An increase in overall health and well-being

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CHAPTER 1 Yogic Theory and Instructional Concepts

GENERAL YOGIC THEORY Yoga has existed for many centuries, traditionally as part of a lifestyle of mindfulness, and with its origin in India related to Hinduism. Yoga gurus have investigated approximately 800 postures. This certification will examine approximately 30 of the most basic postures and the related spinal movements. Yoga means “union”, and specifically in this fitness genre, the union of mind, body, and breath. The body is placed in various positions that increases the strength of some body parts while increasing the flexibility of others, fusing the two principles of stability and mobility.

Yogic language comes from Sanskrit, and posture names generally translate as

having come from things (mountain, moon, tree) for standing poses, and from

animals (cat, cow, snake) when on a mat. Both types of postures are used in Hatha

Yoga and will be covered in this course as a means to strengthen and stretch the body,

which will promote general fitness, balance and flexibility.

In this course, we use the English names and fitness terminology of the west (lunge,

cool-down) for yoga instruction. However, we also use Sanskrit terms such as “asana”

for pose, which is a common approach and is beneficial language for participants to

learn.

YOGA PRACTICE DETAILS

Footwear

We do not require practitioners to remove shoes and socks. However, we should always explain the purpose of doing yoga barefoot, which enable us to stand on our unique, natural foundation. Sometimes shoes make standing easier because they widen our base of support. A skin condition can also require a student to wear footwear. Instructors should advise those wearing socks of the increased risk of slipping, especially while standing (depending on the floor surface). Yoga socks or toe socks are available specifically for practice as well.

Clothing People get the most out of yoga when they can move freely. Clothes for yoga

practice should be non-binding. Many students wear layers in yoga classes so they

can shed some attire as they warm-up in postures. In the final cool-down phases,

they can add back layers as needed to maintain comfort.

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Yoga Mat Yoga can be practiced on a variety of surfaces. Standing on a non-skid surface

tends to yield the most positive results. When on the floor, a thinly padded surface

aids comfort for bare joints like elbows and knees. Some people practice on towels

over cement, grass, carpet, wood, and on padded gym mats. A popular mat choice,

sometimes known as a “sticky mat,” is not only non-skid, but in effect,

“memorizes” one’s place on the mat. After the body part has moved, an imprint of

that location briefly remains. This offers some assistance for helping people find

their places during a series of postures.

Eating Before or After Class Optimal mobility depends on freedom of movement. When the bowels and bladder are empty, practice becomes more comfortable and effective. Heavy meals immediately before practice may not induce relaxation or allow smooth digestion. Eating after class is often a better choice, and many students prefer to wait at least 30 minutes for that as well. Yoga practice can be more strenuous than people imagine. Giving the body a little time to restore equilibrium can aid digestion of a post-yoga meal.

Candles and Incense

Until you gain familiarity with the preferences of the participants you will be teaching, you may wish to refrain from filling the room with candles, smoke and perfumes. Some warm light or aromatherapy is welcome in certain class environments, but neither is needed for a rewarding yoga class.

INSTRUCTIONAL CONCEPTS FOR YOGA FUNDAMENTALS

Stability and Mobility

The concepts of stability and mobility characterize human movement and are evident in

yoga practice. Stability is the ability of the body to maintain a neutral spine with a strong

center of balance between the ribs and hips and a balanced relationship among the joints.

Mobility is the movement around a joint through muscular contraction without

compromising stability.

Maintaining stability allows the body to hold and/or move firmly in space. Mobility of the

joints allows them to move the body freely through space and assists with functional

movements such as reaching and bending. Yoga addresses stability by helping us find our

center of gravity, improve balance, and limit movement in one part of the body while we

stretch another. Yoga addresses mobility as we explore subtle movements of muscles

around their joints and become more efficient at getting into and out of postures while

improving overall function and fluidity.

Integrated Training

It is fitting that yoga signifies “union”, as it brings a different type of training, originally from the East, than what is traditional Western isolation or isotonic training to failure. Whereas gym machines tend to isolate body parts and work individual muscles or muscle groups to failure, yoga integrates the total body and creates an accumulated fatigue treating the body as a “human kinetic chain”.

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Boundaries of Tension

Many individuals ask what they should feel during postures. This depends to a

certain degree on individual flexibility and joint mobility. What feels like a

“good stretch” for one may be painful for another. Instructors should help

students discover their thresholds of flexibility and boundaries for tension while

avoiding pain. In postures, we should feel like we are working through flexibility,

or sinking into it, which sometimes means a mild discomfort but never grimacing

pain. We should tell participants that we should ease out of any asana that feels

like ripping or tearing or makes them want to say “ouch”!

6 SCW FITNESS EDUCATION PRINCIPLES OF YOGA:

1. PURPOSE: “The purpose of this posture is ”

2. POSTURE/POSE/POSITION (Cues for asanas)

3. PROGRESSION

4. PRANA (Breath)

5. PRECEPTS (“SS+A+F+E”): Stability/Mobility, Strength, Alignment,

Flexion, Extension

6. POPULATION/PRESCRIPTION

If we view each asana in yoga within the framework for each of these six Principles,

we will help class members gain the most from any posture. You will notice in the

manual each of the postures is broken down according to the Principles.

PURPOSE: The first Principle tells us how to begin each asana in a yoga class. Understanding the WHY for a posture will help participants direct that posture towards its benefit. In fact, you can use “benefits” as a synonym for purposes. If someone takes you to a grocery store and does not tell you the purpose is to buy the food you will need for the next month, you certainly will not gain as much benefit as you could from that experience.

POSTURE/POSE/POSITION: The second Principle tells us what the body does to

reap the benefits of its purpose. You can use this section as “Instructor Cues” for what

to say to your participants as you guide them into the posture. We will learn that there

are three segments to every posture: moving in, experiencing, and moving out - each

needing their own cues.

PROGRESSION: The third Principle will aid in modifying postures to more and less “intensity” by level of difficulty. The most important concept regarding progressions is that an effective teacher will find a progression of every asana that every individual can achieve with practice. Benefits do not change in progressions, so a less difficult version of a pose yields the same benefits as its most difficult

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progression! PRANA: The fourth principle encourages us to remind all practitioners that breathing

gets us deeper into a posture’s nuances. When we align the breath with the purpose of

the posture, we derive more from it.

PRECEPTS: The fifth principle addresses precepts of physical yoga and body function, first and foremost of the spine. Discussing precepts during class on occasion will help practitioners get the most out of the posture. For example, if a lengthening effect is desired in the hamstrings, the precept of extension applies. If a rounding of the spine occurs, the precept of flexion applies. The precepts are: “Stability, Mobility, and Strength”, “Alignment”, “Flexion” (including lateral flexion), and “Extension”. Of course, most postures have more than one applicable principle, and “alignment” usually is applicable.

POPULATION/PRESCRIPTION: The sixth principle refers to how and when the postures apply. It answers the question “For whom would this posture be particularly appropriate or inappropriate”? Often, the answer may be all the people in this group.

SAMPLE YOGA CLASS Here is a sample class designed to introduce members to a general Hatha yoga class that emphasizes slow, mindful movement of the six categories of spinal movement while incorporating floor postures. The class increases its intensity after the warm-up.

Purpose of Class:

To introduce basic yoga postures that use the major movements of the spine for flexibility

and provide strength gain benefits. A. Warm-Up

Seated Palm ►Seated Palm Lean►Breathing Cat Preps►Back Extensions►Hip

Forward Plank Prep►Downward Dog Prep (“Puppy”) ► Bow Prep►Hero►Seated

Palm. “Namaste”►

B. Class Body

Seated Palm►Staff►Reverse Plank►Seated Palm►Push forward to Cat►Cow►(Link /Vinyasa: cat, cow)// ►Plank►Hover►Cobra►Downward Dog (Link/“Vinyasa: plank, hover, cobra, dog)// ► Side Plank►Bow► Side Plank ►Hero►Reverse Plank (as transition: extend legs and go supine)//

►Bridge►Rotations►Corpse►

C. Cool-Down/Transition Seated Palm►“Namaste”

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CHAPTER 2 Yogic Theory: Language and Kinesiology

YOGA LANGUAGE: Throughout this course and, in the recommended materials, you

will find definitions of the following. Please make notes of these common terms.

A. SANSKRIT to English and reverse

ásana: (“seat”): “Namaste”:

“vinyasa”: ____________ “Mountain”:

“union”: “prana”:

“ujayyi”: “hatha”:

“yogi, yogini”: “breath”: 1. LEVELS OF DIFFICULTY: BEGINNER - ADVANCED

Instead of using the traditional fitness terminology of “beginner”, “intermediate”, and

“advanced”, we recommend that teachers try to use difficulty level regarding postures.

Labels more aptly address the work involved and not the individuals. Some individuals

will never be able to execute some of the most difficult progressions of yoga postures, but

may not appreciate the label of “beginners” if it is their third year of practicing yoga!

When we keep our nomenclature directed towards the difficulty of the posture, we make

the asana more objective and less subjective because individuals determine their own

difficulty without labeling their own fitness ability.

2. “EASY, DIFFICULT, MORE DIFFICULT, MOST CHALLENGING”

We recommend that you introduce all postures with the easiest progression and offer options with the terminology of “more difficult and most difficult” in order to communicate with all students in the most effective way possible.

3. “DON’T SAY ‘DON’T’”

When teaching postures, many Instructors give cues using the word “don’t”. This may be

received as a negative command simply due to the nature of the grammar. Speaking in

positives proves more effective. For example, if an instructor cues “Don’t arch your

back”, the listener must understand the command before getting any benefit. If, instead,

the Instructor cues “keep the spine extended and tall”, the listener only has to hear,

understand, and process the positive. Less time is spent processing, and more time is spent

on the positive part of the movement.

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STUDY of the BREATH

“If you take only half breaths, you only half live”. These first three breathing techniques are studied by seasoned yoga practitioners because they manipulate the breath and body processes. They fall outside of the scope of this introductory certification course, but are worth mentioning for your awareness.

A. mindful breathing B. breath of fire C. alternate nostril breathing [nadisodhana]

D. ujayyi:

This breathing technique is the most common in yoga practice. It returns the nose to its original purpose of breathing, warming and purifying/cleaning. The mouth is considered unnecessary in this technique (as a tool for nourishing the body and for communication, neither of which occur within the yoga class).

The Central Nervous System (CNS) receives nourishment from oxygen. The breath is processed through the lungs. In addition to the lungs, it’s important to understand the cooperation of the diaphragm and the intercostals. The diaphragm is a large muscle surrounding the lower organs below the ribs. During inhalation, it expands and moves downward so the lungs can fill. During exhalation, it contracts and moves upwards so the lungs can empty. Because it is so large, its movement during inhalation and exhalation can produce a massage effect for the following organs: liver, spleen, kidneys, and others. The intercostals are muscles between and among the ribs. They work with conscious breathing techniques and assist in the inhalation and exhalation process. Now you know about a muscle that cannot be strengthened in the traditional gym but can be worked with the mind-body technique of breathing!

UJJAYI TECHNIQUE:

For the complete ujjayi technique, sit calmly in a SEATED PALM posture (see page

25). Place the palm of one hand about two inches in front of the mouth. Inhale deeply

through the nose and exhale through the mouth imagining that the palm is a mirror you

are trying to fog. Notice the breathy “Darth Vader” sound that comes from the back of

the throat. Repeat this inhalation/exhalation cycle until you feel familiar with it. Close

the mouth, inhale and exhale exclusively through the nose, and make the identical sound

during the exhalation that begins in the back of the throat still imagining that you are

fogging up the mirror. The mouth remains closed.

Continue the technique in SEATED PALM, noticing the processing of the complete breath with the posture.

PURPOSE:

The purpose of the ujayyi breath is to make breathing conscious, mindful, more complete

and nourishing. It also intends to align the brain with the body and spirit through the

cleansing process while encouraging diaphragmatic movement and warming the body.

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UJAYYI BENEFITS:

• balances O2 (inhale)

and CO2 (exhale)

• warms the body

• increases metabolism

• decreases blood pressure

• strengthens the immune system

• increases relaxation and mindfulness

• nourishes CNS (central nervous system)

• tones abdominal area

• challenges the diaphragm

• balances the left and right brain hemispheres (“alternate nostril breathing”)

POSSIBLE CUES:

A. INHALATION: Generally, we inhale when we move into extension, lengthening the

spine or opening a joint. Since the body aligns, the diaphragm descends and expands more

freely, which is one of the reasons we inhale during extension. It may help to think of

inhaling above water in a swimming pool as the body stands up to extension.

B. EXHALATION: Generally, we exhale when we move into flexion while bending the

spine or engaging a muscle. Since the body generally bends and moves out of neutral,

the very body movement itself helps “push” out the exhalation process as the diaphragm

and intercostals help expel air. It may help to think of exhaling below water as the body

flexes down to touch the bottom of the pool. Although everyone breathes at different rates, five cycles of slow, mindful inhalation/exhalation takes up approximately 30 seconds.

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STABILITY & MOBILITY

A. ALIGNMENT in MOUNTAIN and SEATED PALM: (Anatomy notes: ASIS, “iliac crest,” “ischial tuberosities”) In standing, find MOUNTAIN (page 26). Notice how all joints are aligned in relationship to other joints. We can connect ears, shoulders, elbows, hips, knees, and ankles with an imaginary plumb line. This standing alignment is neutral posture of the spine and muscles. During yoga, we will move in and out of this neutral spine posture, but we will never move in and out of alignment. We will protect this joint relationship, even in rotations, and thereby always be able to “recall” MOUNTAIN to some degree. MOUNTAIN is the root of all other postures. In yogic standing postures, we will move into and out of neutral MOUNTAIN using this asana as our reference point. In a seated position, find SEATED PALM. Notice how we reach alignment by observing the relationship between and among ears, shoulders, elbows, and hips. From the hips to the ears, then, we have the same alignment of MOUNTAIN. Sitting on the ischial tuberosities (sitz bones), we maintain alignment from the hips outward towards the knees. Notice when we are seated that the hips and knees are flexed, so we no longer can call this posture as “neutral” as MOUNTAIN, although the body is in joint alignment. In yogic floor postures, we will move into and out of neutral SEATED PALM using this alignment asana as our reference point. B. NEUTRAL: “BUCKETS AND BOINKING”

By using the term “neutral”, we refer to the absence of flexion or hyperextension. In MOUNTAIN, the entire body is neutral, and in SEATED PALM, the upper body only is in neutral because of the flexed knees and hips. “Neutral Spine” refers to the position of the hips/pelvis reached by an equal amount of

tension initiated by anterior and posterior muscles. It also means that the hips/pelvis remain

in the frontal plane (Kinesiology Review in this chapter) with neither an anterior tilt nor

a posterior tilt and lined up with the ribcage. Imagine that the hip area is a bucket of water

in MOUNTAIN. Now try to tilt the bucket so the water in your bucket flows out of the

front of the bucket:

The tops of your hips tilt forward, and this is called an “anterior pelvic tilt”. This is not

neutral. Similarly, try to tilt the bucket so the water in your bucket flows out of the rear of

the bucket. The tops of your hips now tilt backward, and this is called a “posterior pelvic

tilt”. This is not neutral. Find the balanced posture of the hips/pelvis so there is equal static

tension of abdominals, obliques, hip flexors, erectors, hamstrings, and the other muscles

that work on the hip and pelvis. Make a mental note of what “neutral spine” feels like in

MOUNTAIN because your goal is to find neutral spine in most postures you practice.

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Now find “neutral spine” in both SEATED PALM and CORPSE (see page 35) postures. A further test to reach “neutral spine” after the “bucket” test is the “boinking” test. In SEATED PALM or CORPSE, complete this technique

by placing the thumbs on the lowest ribs on either side, and the fingers on the

iliac crests/hip bones/ASIS (Anterior Superior Iliac Spine). Notice how the

ribs tend to “boink” or move/shift upward as we inhale deeply. Try to keep

the inhalation and exhalation complete, using the ujayyi technique,

without letting the ribs “boink”. This requires stabilization of the obliques

( bi-lateral co-contraction of the obliques) and further stability of the spine. Instead of a vertical expansion, it becomes more horizontal as the diaphragm moves and the chest expands in the frontal plane instead of the sagittal. C. STABILITY

Stability refers to the ability of the body to maintain a neutral spine with a balanced

relationship among the joints and between the ribs and hips. It also refers to the body’s

ability to balance in any aligned position with little or no movement. It is an integral

component of total body fitness.

D. MOBILITY:

Mobility refers to the movement around a joint through active or passive muscular contraction without compromising overall stability and is also an integral component of fitness. Ironically, as children, it may appear that we were more mobile before we were stable while crawling and moving about before standing still. In contrast, with yoga, when we refer to mobility, remember that it may be extremely subtle movement as a muscle stretches and lengthens and we appear to be stable and stil. E. RELATIONSHIP:

The relationship between stability and mobility is key in all fitness endeavors including yoga. In yoga, we invite the body to adopt a posture progression (the stability) and then try to lengthen the muscles while improving flexibility (the mobility). When we link postures/asanas together, through vinyasa, we use mobility in our links. Regardless of how much muscular mobile flexibility an individual may have, without stability first in all body parts, the asanas have little positive effect. The purpose of yoga is to create an optimal relationship between stability and mobility and between the distal and proximal body parts. Reebok University programs like “Final Cuts/FIRE” and “Core Workshop” explore this relationship in detail. For further information, see www.reeboku.com.

KINESIOLOGY REVIEW

Mastering kinesiology is not paramount in yoga. However, the more detailed an

understanding one has regarding the muscles and their function in this fitness application,

the more profitable an experience he or she will have in yoga postures and, consequently, in

helping others in their yogic journey.

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Notice the spine illustration that follows. The spine has natural curves that we want to

maintain in all movement. Neutral spine has equal anterior and posterior tension, which

results in a normal (NOT exaggerated) lordotic (lower back) curve, and helps define core

stability. We can educate yoga class members about the spine’s natural curves, so they avoid

excessive deviations. Remember that celebrating and maintaining the spine’s natural curves

is part of our purpose. In CORPSE, the spine isn’t truly flat on the floor but should stay

aligned and stable between the ribs and hips while maintaining its natural curves.

A. SECTIONS of the Spine [meru-danda]: Vertebrae:

7 Cervical (C 1-7)

12 Thoracic (T 1-12)

5 Lumbar (L 1-5)

5 Sacrum (5 fused, S 1-5)

4 Coccyx (fused)

B. ACTIONS of the Spine:

Yoga celebrates the six natural categories of spinal movements. When we wait in line for a

movie, point at a plane flying overhead, reach sideways for something in the shower, pick

something up from the floor, and turn over the shoulder to wave good-bye, we are executing

various spinal movements. These are: Stability and Compression, Hyperextension, Lateral

Flexion, Flexion, Rotation, and Inversion. Truly, “you are only as young as your spine”.

We will now review those actions, other kinesiology terms, and groups of yoga asanas in six categories that follow those spinal movements.

1. BASICS= B+A+S+I+C+S Balance And Stability Invoking Compression & Strength

accomplished by transverse abdominus

Examples include MOUNTAIN, SEATED PALM, PLANK, HOVER, coughing,

cleaning spectacles, Kegel exercises, and going to the bathroom.

2. Spinal extension accomplished by spinal erectors, multifidus

Examples include lengthening any lever, watching TV lying prone on the floor

propped up on elbows, and stretching up and back in a standing position.

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3. Spinal lateral flexion accomplished by obliques, multifidus, quadratus lumborum Examples include bending over to the side from a standing or seated position, and peeking around a doorframe.

4. Spinal flexion accomplished by rectus abdominus

Examples include bending over, curling into a ball, and sleeping in flexion.

5. Spinal rotation accomplished by obliques

Examples include twisting from any position, such as looking over your shoulder

at something behind you.

6. Inversion accomplished by (depends on position, usually) hip flexors Examples include bending over to tie your shoe and shoulder stand.

C. FLEXION AND EXTENSION

Flexion can best be understood in terms of fetal position. In the human fetal position, every joint is flexed. When the body comes out of flexion, all joints move toward extension. Remembering this will always help determine if a muscle is shortened or lengthened. In more specific terms, flexion refers to the narrowing of the angle around a joint; usually two bones come together. Extension is the increase of an angle around a joint; usually two bones move farther apart. Both flexion and extension are important in yoga. Since we spend most of our lives in flexion (sleeping, at the computer, eating, in planes and cars), yoga should emphasize extension to balance our everyday poses. Spinal extension can relieve stress on the discs between vertebrae and help balance the way we use our muscles and joints. In MOUNTAIN, most joints in the body are extended, and in SEATED PALM, most upper body joints are extended, while the hips and knees are flexed. A movement (flexion, extension, abduction, adduction) of one side of the body refers to a UNI-lateral position; a simultaneous movement of both sides is BI-lateral position. When a posture must be done twice to balance sides, the posture is bilateral. WARRIOR 1 (see page 31) is an example. When a posture is unilateral, it balances itself. CHAIR (see page 33) is an example. Flexion and extension are usually more difficult when lever length is increased and easier when lever length is decreased. When in doubt regarding flexion or extension at a joint, ask yourself what would happen if the body fainted or were to adopt CORPSE position. In CORPSE, all joints are extended. If the body changes its position moving towards CORPSE, then you know that a particular joint was most likely flexed. Even sitting upright in a desk chair puts joints in flexion (knees and hips), which you would have to extend to get into CORPSE.

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D. HIP FLEXION AND SPINAL FLEXION

When the spine is extended and the hips bend, this is hip flexion. The torso gets its

support from the core muscles, including the obliques, rectus abdominus, transverse

abdominus, and the spinal erectors of the back. When the hips remain neutral and the

spine curves forward, this is spinal flexion. In most individuals not familiar with yoga

practices, spinal flexion towards gravity without support of the core muscles can create

muscular imbalances, injury, and stretch longitudinal ligaments that are not meant to

stretch. Instructors should teach the differences so that a position such as TABLE (see

page 41) can be a goal.

An example is to stand in MOUNTAIN and encourage participants to notice the difference between letting the spine curve forward with no hip movement (spinal flexion) and letting the body hip hinge with an extended spine (hip flexion only). In the yoga asana of TABLE, we have hip flexion and not spinal flexion but extension. In CAT, we have both hip flexion and spinal flexion.

E. THE SHOULDER AND THE SHOULDER GIRDLE

Memorizing which muscles work the shoulder and shoulder girdle is not necessary to pass this certification course. However, since most yoga asanas involve the shoulder for mobility and stability, yoga Instructors should know that the muscles that work the shoulders are different from the muscles that work the shoulder blades, called “scapulae” and/or “shoulder girdle”. In asanas such as PLANK and REVERSE PLANK, (see page 27) cues tell participants to find neutral in their shoulder blade area. With an understanding of which muscles address the shoulder blades, Instructors are better prepared to assist participants in making the most out of a posture’s progression. The following diagram may assist you in understanding and remembering the muscles of the shoulder and shoulder girdle. Remember that the shoulder blades float behind the rib cage. See Appendix E for the location of muscles.

Shoulder Anterior deltoid Medial deltoid Posterior deltoid Shoulder flexion Shoulder abduction Shoulder extension

Shoulder Girdle: the Scapulae Upper trapezius Mid trap & rhomboids Lower trap Anterior serratus Elevation Adduction/retraction Depression Abduction/protraction

F. ISOMETRIC AND ISOTONIC CONTRACTIONS

Muscular contractions can occur in yoga classes in two ways. When a muscle moves as it

contracts, the contraction is isotonic. When a muscle contracts without movement, this is

called an isometric contraction. Most yoga asanas are isometric contractions when we are

in the posture and hold the posture. Recent research has shown that isometric contractions

are effective at improving muscular strength at the specific angles worked. In PLANK,

for example, the deltoids will strengthen at the specific angle that the individual holds the

posture.

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People tend to hold their breath during isometric contractions, which can elevate blood

pressure. Moving into and out of postures requires isotonic movement of one’s

body weight against gravity, which enhances breathing. Therefore, Instructors should

offer frequent reminders about breathing both in postures and throughout yoga class. G. ORGANIC AND MUSCULAR

There are muscular benefits of yoga, which increases strength isometrically. Because of

the integrative, dynamic nature of asanas that incorporate all body parts into each

position, yoga postures can also benefit the organs. Advanced, detailed study of yoga

reveals which asanas address specific organs. Some asanas help to cleanse the kidneys,

expand the lungs, stimulate the pituitary gland, and aid in digestion.

H. SUPINE/PRONE

“Supine” refers to that which faces the sky. Lying “supine” means lying face-up. Likewise, “supine” palm means toward the sky. Conversely, “prone” refers to that which faces the earth. A trick to remembering prone versus supine: the word “up” is found inside the word “supine”.

“Abduction” means movement away from the center or midline of the body. Arms and

legs can abduct.

“Adduction” means movement towards the center of the body. Arms and legs can adduct.

“Frontal” plane is specific to abduction, adduction, and lateral flexion. If you stand in a doorway and move side to side staying within the confines of that doorframe, you remain in the frontal plane. “Sagittal” plane is the space for moving forward and backward, pushing and pulling, and often with FLEXION and EXTENSION. “Transverse” plane (horizontal) is specific to rotation, where movement is reaching or twisting across the body. J. DORSIFLEXION AND PLANTAR FLEXION

“Dorsiflexion” is flexing the feet toward the sky, or pulling the toes back to the face. “Plantar flexion” means towards the earth. Feet can flex towards the earth and the “plants” and thus plantar flex.

K. HEART RATE AND HEAT RATE

In traditional fitness classes, we measure intensity via heart rate and various monitoring

techniques. Yoga classes have different purposes and the level of heat rate generated will

vary depending on the following: how the vinyasas are used, the selections of actual

asanas, and the length of time spent in each posture. To insure that heat rate does elevate in

asanas such as CHAIR and PLANK, Instructors should discourage participants from

wearing heart rate monitors to yoga classes since heart rate manipulation is not a focus of

yoga. Yoga should focus on the mindfulness of various postures.

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L. PERFECTION?

There is no perfection in yoga, and Instructors should strive to emphasize an environment

completely VOID of competition. While perfection does not exist, there are four other

words used as POINTERS that begin with the letter “P”. These should not be confused

with our 6 Yoga Fundamentals Principles. These will simply guide students to proper

posture execution.

1. “Process” refers to the lifelong process that one undertakes when beginning yoga. It also refers to the benefits that occur to the body, both during the asana and

after it, called the “process” of the benefits.

2. “Progress” is the second “P” and refers to the body’s ability to improve the

connection among the brain, body, and breath. As one practices asanas over time,

an individual will notice definite progress in their relationship to each posture.

3. “Presence” is the third “P” and refers to a yoga mindset that removes the past and

future in classes. The only moment that counts is the present moment, not the

asanas of yesterday or tomorrow. Individuals should not compare themselves with

previous days or worry about anything in an asana that does not directly pertain to

the present moment. One of the benefits of yoga should be an increase in

concentration, which happens to be in the present.

4. “Practice” is the final “P” and refers to the responsibility of each practitioner to

undertake a study of asanas in a regular format, which is defined as “the frequency

to engage in postures so that a progression can be maintained or improved, but not

sacrificed or lost”. This will truly help encourage proper postures in yoga. Remembering these Four POINTERS will enhance and deepen your practice. M. PAIN As previously discussed, no asana should yield pain at any time, for any reason. Pain should not be confused with boundaries of tension when improving flexibility. N. FLEXIBILITY:

1. DEFINITION: functional range of motion or the ability to move the joint without

incurring injury or pain around a joint. Some refer to flexibility as the “fitness fountain of

youth”.

2. ELASTIC: a muscle that returns to its original length after being stretched.

3. PLASTIC: connective tissue (tendons and ligaments) have less give than muscle tissue. If

they are stretched too far, they cannot return to their original length (like elastic). Instead,

they will stay over-stretched (more like stiff plastic) or could even tear.

We must take care to encourage students to honor their limits of flexibility to avoid

overstretching ligaments or incurring painful tendon injuries. One way to do this is to cue

about the boundaries of tension and the limits of discomfort during yoga class so that no

pain is caused during an asana.

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4. IMPROVEMENTS: American College of Sports Medicine (ACSM) GUIDELINES tell

us that, to improve flexibility, we should hold stretches for a minimum of 30 seconds.

Yoga is appropriate for improving flexibility because the practice tends to hold asanas for

longer periods of time than traditional stretches.

5. INDIVIDUAL AND SPECIFIC:

Flexibility changes from individual to individual. Old tests that rate individuals as

“excellent” or “poor” in flexibility are changing to accommodate the unique differences

among individuals. Not all stretches feel the same to all people.

Instructors must remember that not all yoga asanas “feel good” to all people. The last words

that a participant wants to hear when sweating through an uncomfortable, but necessary,

stretch is “this stretch always feels great”! Likewise, not all yoga asanas are for all people.

Instructors should be prepared to offer different body positions (standing, supine, prone) to

stretch the same body part. Men and women do not always stretch in the same way, nor do

they always feel stretches alike. Avoiding phrases like “poor” and “failing” in flexibility

exercises will keep the mood positive.

6. WHY? (MACRO Purpose)

The reasons for improving flexibility are many and are found throughout this course. Think

of as many as you can now. What would YOUR answer be to the individual that asks you

“Why SHOULD I try yoga”?

Among the benefits of improving flexibility are: an increase in mobility and stability,

decreased risk for injury, improved posture, increased functional capacity, improved sleep,

and enhanced quality of life.

VI. Three PHASES of EVERY POSTURE (fill in per the material on next page):

1.

2.

3.

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The three phases of every yoga asana are moving in, maintaining or “milking”

(experiencing all of the nuances within) the posture, and moving out of the posture.

Instructors should practice finding cues for each of the 3 Phases so that they can guide

during each step of the way. Furthermore, practice your transitions between and among

postures.

If you want your students to stand up, cue possible ways for them to find their stability,

move to their feet, assume an aligned posture, and do so by moving into the position.

Likewise, even if you want students to find CORPSE pose, cue possible ways for them to

move out of an asana into extension and lay on the floor.

It is the responsibility of the yoga Instructor to teach as many different ways to move as

possible so as to accommodate the majority of individuals in the class. Every moving

moment should be, to some degree, “choreographed”, meaning, in some sense, “planned”.

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CHAPTER 3 Yogic Theory: Postures/Asanas

I. SPECIFIC YOGA PROGRAMMING:

PUTTING TOGETHER A CLASS

Having someone else tell you about your body and its position in space can be beneficial

in yoga, especially when working in an area without mirrors. Yoga demands that

Instructors both practice for themselves and also practice for others since Instructors will

be sharing energy and class time with students and should be able to clearly offer goals

for all students with their cueing. In the preparation of practice for others, working in

pairs can greatly assist with increasing kinesthetic awareness. SCW highly encourages

you to have another yoga practitioner watch your form.

SCW also strongly encourages you to practice teaching asanas to other people, which

includes cueing to them with their eyes closed to force you to create enough verbal cues

to have them learn what you want without watching you. When someone is in an inverted

pose, for example, it’s usually not possible or comfortable to see the Instructor.

THE THREE PHASES OF A CLASS SHOULD INCLUDE:

1. WARM-UP

2. CLASS BODY

3. COOL-DOWN/TRANSITION

II. WARM-UP

A. PURPOSE

Generally, we hold asanas for shorter duration in the warm-up to prepare (rehearse) the

body for more intense work and allow the heat rate to increase. Muscles can respond

better when warm, such as when you are just at the point to break a light sweat. The

warm-up not only prepares the body for more difficult work but also serves as a rehearsal

to preview and prepare muscles for more intense work through concentration.

Remember, ACSM states that “flexibility is most appropriately assessed when the body is

fully warmed”.

B. ASANAS OR NOT? Postures or No Postures in the Warm-Up?

Instructors may choose to warm-up the body from some progression form of the postures

listed in this course as a rehearsal for moments to come.

Likewise, Instructors familiar with Qi Gong, T’ai Chi, Pilates, or even general sports

conditioning may wish to incorporate some movements from those disciplines and use no

specific yoga asanas at all. Remember, however, that our overall goal is to induce

mindfulness, so a traditional kickboxing warm-up probably will not fit the objective here.

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Movement should begin as general and move to specific, increasing range of motion, but

not require the stability and mobility at the intensity level of asanas as they will appear in

the class body.

III. CLASS BODY: CATEGORIES OF POSTURES

This SCW Yoga Fundamentals manual groups yoga asanas according to the six natural

categories of the spine. When creating a class, it will be your responsibility to design a

progression of asanas appropriate for your class members and purpose.

You will notice that the illustrations represent postures in their most common

progression. Easier and more difficult progressions are described under the progression

categories. The information in the categories of Progression and Prescription/Population

for each asana is not required mastery for the examination.

1. BASICS

2. EXTENSION

3. LATERAL FLEXION

4. FLEXION

5. ROTATION

6. INVERSION

As we undertake our study of the following postures, note the following to enhance your

experience:

1. Some POSTURES are Multi-Purpose!

2. We sacrifice neither alignment nor purpose for range of motion.

See “A Word on Compromises” in Chapter 6

3. Explore “stability” and “mobility” with each posture.

Always notice what is stabilizing and what is stretching / moving

4. THE SYSTEM for learning postures.

Practice with mirrors, by reading and doing, by having someone read the Progressions to

you, and by cueing a posture to yourself

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SUMMARY OF ASANAS:

BASICS

Seated potted palm, lightning bolt, mountain, plank, reverse plank, side plank,

hover, boat, warrior #1, warrior #2, tree, eagle, chair, bridge, corpse

EXTENSION

Staff, extended cat, cobra, upward facing dog, bow, pigeon, camel,

mountain, standing backbend. table

LATERAL FLEXION:

Seated palm lean, gate, triangle, standing moon

FLEXION:

Cat forward bend, child, [sleeping pigeon]

ROTATION:

Seated palm twist, laying knee twist, (+ single)

INVERSION:

Child, downward facing dog, forward bend

1. B+A+S+I+C+S:

Balance and Stability Invoking Compression & Strength

These postures are elementary, foundation asanas for yoga, which does not mean that they are all “easy” postures.

They all depend on the BASICS: Balance and Stability Invoking Compression and Strength and thus comprise the first section of asanas emphasizing muscular stability and strength.

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☯ SEATED (“POTTED”) PALM TREE ☯ sukhasana In yoga, our goal is to find this posture, to some degree, in every posture.

Purpose: To establish the basis for stability and mobility for all

floor postures, to instruct breathing technique, to establish

alignment from ears to shoulders to hips, to bring the hips and

ribs to frontal plane, to bring mindfulness and quiet to the

body, to prepare, to improve ankle, hip, and back flexibility.

Posture/Position/Pose: Sit cross-legged with ankles crossed (or

in-line) and knees out to side, moving out the fleshy part of the

gluteus maximus from under to sit on the ischial tuberosities or

“sitz” bones.

Progression: Sit on ischial tuberosities and continue lifting through cervical vertebrae and increase alignment. Breathe deeper without boinking the ribs. Experiment with different legs in front. Some may require sitting on a folded mat to elevate the hips, and others may require small pillows under the little toes of the feet against the floor. Prana: Ujayyi, deepening and lengthening the inhalation and exhalation in this preparatory and concluding posture. Precept: Stability and Strength, Alignment, Extension Prescription/Population: Appropriate to address core stability, breathing, alignment, and the basis from which all other postures/asanas derive, including the basis into which and out of which we will move.

☯ LIGHTNING BOLT POSE, HERO POSE ☯ virasana

Purpose: To emphasize stability with the knees in flexion, to activate the knees and lengthen the quadriceps, to extend the spine and find SEATED PALM, and to transition for mindfulness.

Posture/Position/Pose: Sit with the knees flexed, hips on the heels. Feet may be dorsiflexed or plantarflexed (bent forward or back at the ankles). Sit extended as in SEATED PALM from the hips to ears. Progression: The arms may remain at the side of the body, palms down, or the hands may drape over the knees. Arms may also abduct with breathing to increase heat rate. If individuals have difficulty in this position, a pillow, rolled mat, or towel may be placed between the gluteals and the heels. Another option is to sit on the floor with gluteals, bringing the knees and heels to the sides of the body. SEATED PALM may be an alternate position. Prana: Ujayyi, moving the arms with the breath to increase the heat rate. Precept: Alignment, Extension Prescription/Population: This asana is not ideal for those with knee issues. It is suited for individuals with tight quadriceps and for individuals needing stability work in a seated posture.

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☯ MOUNTAIN ☯ tadasana In yoga, our goal is to find this posture, to some degree, in every posture.

Purpose: To establish the basis for stability and mobility for all

standing postures, to instruct breathing technique, to establish extended

alignment from head to heels, to lift through the knees, hips, ribs, and

cervical spine, to prepare the body for other postures

Posture/Position/Pose: Stand with big toes together and knees together.

Lift kneecaps and bring pelvis into neutral spine, contract the

gluteals, pull the navel toward the spine. Slightly adduct scapulae and

lift ribs without boinking, lengthen cervical spine and imagine being

lifted from the hair follicles directly upward. Feel gravity and notice

now the body slightly moves with breathing.

Progression: Feel all parts of the feet, point chin towards floor and

then towards the chest to stretch cervical spine while trying to spread

the toes on the floor. Bring palms together in front of the chest, with thumbs lightly touching the heart; shoulders are low and elbows are high. This is the “Namaste” triangle arm posture of mind, body and

spirit.

Prana: Ujayyi, deepening and lengthening the inhalation and exhalation in this prepatory and concluding posture. Use the breath to grow taller with each inhalation. Precept: Stability and Strength, Alignment, Extension Prescription/Population: Appropriate for all individuals who can stand since this asana

teaches the basis for all yogic postures. Individuals with severe balance issues may need to

separate the feet.

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☯ PLANK ☯ chaturanga dandasana

Purpose: To lengthen all muscles except anterior deltoids (which flex and support),

strengthen shoulder and shoulder girdle and

engage the core , strengthen lower muscles,

strengthen oblique muscles, support the body on

its extended frame against gravity.

Posture/Position/Pose: With hands directly

under shoulders, support body on palms, flexed shoulders and toes; feet and knees together as in MOUNTAIN, maintain hips extended in one diagonal line running from head to heels, try to open fingers to put weight on palms and fingers, not wrists. Progression: Begin on bent knees and slide forward to extend the hips; extend one leg; extend both legs; support body on bent fingers, on curled fists, holding hand weights or using boxing gloves. An easier progression for shoulders is to shorten the levers by bringing elbows and forearms to the floor.

Prana: Exclusive nose breathing may be difficult in this asana raising heat and heart rate; encourage at least mindful breathing. Precept: Stability and Strength, Alignment, Extension (Flexion in shoulders) Prescription/Population: This asana is suited for promoting chest, shoulder, and shoulder girdle strength. It also provides optimal effects for individuals desiring an “abdominal” workout for the amount of oblique fibers it recruits. For individuals with weak wrists, it is best done on “closed fingers”, with weights or with boxing gloves. Together with the HOVER (next page), it’s perhaps the best core stability exercise in yoga. The progression of balancing on the knees instead of on the toes is appropriate for individuals with weaker core strength.

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☯ HOVER ☯ chaturanga dandasana

Purpose: To develop core stability, shoulder, arm, chest, hip and leg strength, support the body on its extended frame against gravity. Posture/Position/Pose: From plank posture, flex elbows in towards the hips, lowering center of gravity towards the floor. The chest will be approximately 6” off of the floor, and the body (head to heels) will be extended and parallel to the floor. Progression: An easier progression for shoulders is to shorten the levers by bringing elbows to the floor. Vary the position of elbow flexion (bend the elbows a bit, a bit more, or take them very close to the floor to a hovering position). To ease the difficulty, place the “knees, chest, chin” on the floor, keep the hips elevated and flexed (so a soccer ball could pass underneath), and keep elbows close to the body. For a challenge, from PLANK, lower the upper body to HOVER, and extend one leg into the air. Try a unilateral position in which one leg extends at the level of the hip or higher as the upper body lowers to the floor. Prana: Ujayyi. Exclusive nose breathing may be difficult in this asana raising heat and heart rate; encourage at least mindful breathing. Precept: Stability and Strength, Alignment, Extension (Flexion in Shoulders, Elbows) Prescription/Population: This asana is suited for promoting chest, shoulder, and shoulder girdle strength. It also provides optimal effects for individuals desiring an “abdominal” workout for the amount of oblique fibers it recruits. Together with the PLANK, it’s perhaps the best core stability exercise in yoga. It is not suited for those with wrist issues.

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☯ REVERSE PLANK/UPWARD FACING PLANK POSE ☯ purvottanasana

Purpose: To stretch the chest, engage the core musculature isometrically, strengthen the oblique muscles, shoulder girdle, shoulder, and abdominals against gravity. Posture/Position/Pose: From SEATED PALM, extend shoulders and place the open fingers on the floor, pointing towards the feet. Plantar flex the feet towards the floor. Extend the hips and point the chin towards the sky (without hyperextending) to align cervical vertebrae with the rest of the spine. Opening the fingers of the hands will offer more stability.

Progression: Try to place toes, feet adjacent, on the floor. For an easier posture, try the asana on the elbows, or extend the hips from SEATED PALM with the hands behind the hips. Prana: Ujayyi Precept: Stability and Strength, Alignment, Extension (Flexion in Shoulders)

Prescription/Population: This asana is suited for promoting shoulder and shoulder

girdle strength. For individuals with weak wrists, it is best done on closed-fingers, with

weights, or with boxing gloves. For individuals who spend extended periods in seated

positions, this emphasizes the Precept of extension against gravity and trains the entire

spine in extension when the neck remains neutral with the body.

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☯ SIDE PLANKS ☯ vasisthasana, parsvasana

Purpose: To improve mobility and stability on the lateral part of the body, especially multifidus, obliques, piriformis, and hip stabilizers; engage the core for stability in the frontal plane against gravity, and strengthen the wrist, rotator cuff and shoulder girdle area. Posture/Position/Pose: From PLANK position, bring hands together under the chest and turn to the side. In the shoulder of the supporting arm, the ball should be out of its socket, i.e., avoid letting the body “slump into” the shoulder girdle. Gain more stability and ease by placing a knee under the chest area. Rotate to one side, creating an extended line from the lower palm (or elbow) to the upper palm as you abduct the upper arm until it falls in line with the lower shoulder. The body resembles the letter “T”. Feet may be stacked so one foot rests on the lower foot, or “scissored” so ankles and sides of the feet touch the floor. Repeat other side. Progression: Another progression reaches this posture from a side-lying position. Abduct the shoulder that is closer to the floor until the palm reaches the floor (a side- lying lateral raise) and place the elbow on the floor. Open the fingers of the hand against the floor for increased stability while pointing the fingers directly in the opposite direction of the body. Try to extend the elbow that is on the floor. To increase difficulty, find stability with the shoulder and should girdle, then laterally flex the hips toward the sky until the body extends. Gaze at the upper hand. To increase the difficulty, hold the posture on the lower flexed elbow and just extend the hips with the knees always on the floor. Repeat other side.

Prana: Ujayyi. Exclusive nose breathing may be difficult in this asana raising heat and heart rate; encourage at least mindful breathing. Precept: Stability/Strength, Alignment, Extension Prescription/Population: The side planks are not for first-timers in yoga. They require

some initial strength in the shoulder girdle, and an ability to draw on overall stability,

even at a beginning progression. The asana assists in many sports, including tennis,

football, and baseball.

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☯SCALE/BOAT ☯ardha navasana

Purpose: To promote isometric stability of all abdominal core muscles, hip flexors, multifidus, cervical flexors, and spinal erectors as the spine remains in extension. Posture/Position/Pose: From a SEATED PALM, extend the shoulders and point the

fingers towards the feet, palms on the floor. Slightly flex the elbows and with an

extended spine, lean back or extend at the hips. Align knees, ankles, and feet together.

Extend one arm (flexing the shoulder) while the opposite leg lifts (flexed or extended

knee), maintaining core stability. Repeat other side (if applicable).

Progression: For the easiest progression, maintain contact of the fingers with the

posterior part of the knees as you extend back. Now, try extending both arms, then try

lifting one leg (flexed or extended knee) to match the lifted leg. The moment the spine

flexes is the moment to return to a previous progression (see “Purpose”). For individuals

whose core stabilization is weak, keeping one hand and the opposing heel on the

floor at all times will help emphasize spinal extension and train for stability. Prana: Ujayyi. Exclusive nose breathing may be difficult in this asana raising heat and heart rate; encourage at least mindful breathing. Precept: Stability and Strength, Alignment, Extension Prescription/Population: This asana requires participants to activate the transverse

abdominus so time spent in SEATED PALM explaining that connection is well spent.

Many individuals may be skilled at muscular endurance with high repetitions of spinal

flexion (“ab curls”), but cannot maintain isometric stabilization appropriately. This

exercise teaches core stability and extension.

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☯ WARRIOR 1 ☯virabadrasana #1

Purpose: To work the quadriceps and hamstrings as isometric stabilizers, to improve balance, to improve hip and leg stability and

mobility, to coordinate shoulder and shoulder girdle stability

(extended spine) with the lower body mobility and stability.

Posture/Position/Pose: From MOUNTAIN or PLANK, step

backwards into the sagittal plane on the right foot to a distance at

least half as long as the femur. The step backwards should not

abduct. Lift the arms overhead and depress the scapulae. Keep the

hands in alignment with the hips. Slowly flex the left knee,

tracking it over the center toe, lowering the body towards the floor. The hips remain aligned towards the front. The right leg back makes this WARRIOR LUNGE RIGHT. Repeat other side.

Progression: To decrease the difficulty, keep the hands on either side of the forward foot; the body stays low. To increase the difficulty as pictured, try putting more space between the feet; try lowering farther maintaining upper stability. An easier position “LOWER LUNGE,” (banarasana) begins from kneeling position and one foot steps forward. The back knee in LOWER LUNGE always remains on the floor as the hips press towards the front foot, flexing that front knee. Arm and knee tracking variations remain the same. Another more difficult progression is to externally rotate the leg that is behind since this further challenges balance and opens the hip area. If the front knee hyperflexes past the toes, separate the feet. Prana: Ujayyi Precept: Stability and Strength, Alignment, Flexion (front leg), Extension (rear leg) Prescription/Population: This exercise is appropriate for individuals with no stability issues. Otherwise, TREE and CHAIR may be better suited as first progressions.

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☯ WARRIOR 2 ☯virabadrasana #2

Purpose: To work the quadriceps and hamstrings as isometric stabilizers, to improve balance, to open the hip and send energy to sexual organs, to improve hip strength, mobility, and stability, to incorporate upper body stability. Posture/Position/Pose: From MOUNTAIN, abduct the legs (by walking them or jumping out) and point each foot to the right. Line up the heel of

the right foot with the center of the left foot. Slowly

flex the right knee and track it over the center right

toe, lowering the body towards the floor.

Abduct the arms, palms down, and keep them in the same frontal plane at the same height. Promote stability of the hips in the frontal plane and direct the coccyx towards the floor. Repeat other side. Progression: To increase difficulty, try lowering closer to the floor; try more space between the feet in the initial abduction; try pointing the coccyx towards the back wall and then tucking it down into the open space towards the floor. If the front knee hyperflexes past the toes, separate the feet.

Prana: Ujayyi Precept: Stability and Strength, Alignment, Flexion (front leg), Extension (rear leg) Prescription/Population: This exercise is appropriate for individuals with no stability issues. Otherwise, TREE and CHAIR are better suited at first.

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☯ TREE ☯ vryks(h)asana

Purpose: To balance the spheres of the brain, the breath, and the body, to improve concentration, to balance with hip area, to find extension changing the body’s center of gravity, to explore balance and improve isometric stability of hips, gluteals, and hamstrings. Posture/Position/Pose: From MOUNTAIN, put all weight on the right foot and flex left knee perpendicular to the right leg. Find stability on the right foot, and then the left foot can be placed lightly on the floor (for beginners), above the right ankle, below the right kneecap, above the right kneecap, or into the sacrum. Arms can abduct overhead with palms facing together, palms touching together, or remain “Namaste” prayer pose in front of the chest. Near chest may be easier. Progression: Try flexing the supporting knee at different degrees

to strengthen the muscles and hip at different joint angles. Try

lifting the non-supporting foot higher into the sacrum or crossing

the opposite quadriceps with the ankle of the non-supported leg.

Repeat other side.

Prana: Ujayyi Precept: Stability and Strength, Alignment, Extension Prescription/Population: This exercise is appropriate for all individuals because it improves balance and stability and maintains the root of all

postures, MOUNTAIN. Individuals with ankle issues or ear disturbances should keep

both feet on the floor at all times. Avoid placing the non-supported foot directly to the

side of the knee to prevent injury should loss of balance occur.

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☯ EAGLE ☯ garudasana

Purpose: To balance the spheres of the brain, the breath, and the body, to improve balance and stability, to explore balance and improve

isometric stability of hips, gluteals, and hamstrings. To engage shoulder

and chest muscles with balance, and to stretch the middle fibers of the

trapezius and rhomboids in the middle back.

Posture/Position/Pose: From MOUNTAIN, put all weight on the right

foot and cross the left leg in front of right, touching the floor with the toes.

Bring the toes close to the right foot. Wrap the left toes behind the right

ankle if possible or simply lift the toes off of the floor to balance on the

right foot exclusively. Flex the right knee and the hips. Flex the shoulders

in front of chest while crossing left elbow over the right elbow. Flex

elbows to 90˚, cross wrists and place palm over palm. Keep

MOUNTAIN extension between ears, shoulders, and hips while

minimizing spinal flexion. Repeat other side.

Progression: To increase difficulty, try to flex the supporting knee more. For an easier hand variation, place the back of hand against the back of another hand. For an even easier hand variation, cross the arms in front of the chest. Prana: Ujayyi Precept: Stability and Strength, Alignment, Extension

Prescription/Population: This exercise is appropriate for all individuals because it improves balance and stability and maintains the root of all postures, MOUNTAIN. Individuals with ankle issues or ear disturbances should keep both feet on the floor at all times.

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☯ CHAIR ☯ utkatasana

Purpose: To increase stability and balance through a decreased base of support, to increase mobility of the knee joint, to strengthen the hamstrings, hip muscles, adductors, muscles of the calf and the quadriceps isometrically. Posture/Position/Pose: From MOUNTAIN, flex the knees and

bring the chest slightly forward as if to sit into a deep chair.

Arms may remain at sides, rest on quadriceps, cross in front of

chest, or raise overhead at the level of the ears. The spine

should remain in extension. If arms are overhead, try not to let

them fall forward of the ears and keep depressing the scapulae

down the back.

Progression: To make the asana easier, widen the feet to increase the base of support and only flex the knees slightly. To increase the strengthening and stability benefits hold the asana as long as possible. Experiment with the muscular contraction by varying the angle of the knee joint. To make the asana more difficult, add the Precept of Stability and plantar flex, raising the heels. Prana: Ujayyi.

Precept: Stability and Strength, Alignment, Flexion (knees), Extension

Prescription/Population: CHAIR is appropriate for individuals with serious

knee or stability issues depending on the width of the base of support and angle

of knee flexion.

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☯ BRIDGE ☯ dvipada pitham

(“platform”), ☯ sethu bandhasana

Purpose: To activate the hip area by strengthening the hamstrings and gluteus maximus with hip extension against gravity, to emphasize stability with the scapulae, to promote mobility of the muscles of the lower legs and upper torso. Posture/Position/Pose: From a supine position, bring the feet and knees together. Reach the arms together, palms together, under the gluteals, and find stability with the

scapulae down and back. Inhale to hip extension, lifting the hips towards the sky. Hold

the asana and continue breathing. The gluteals and hamstrings contract.

Progression: The arms may remain at the side of the body, palms down, for more

stabilization. To decrease the difficulty and increase the stabilization, the feet may begin

as wide as the hips. Try to cycle as many breaths as you can while holding the bridge

in the up position. To increase difficulty, one knee may extend while touching the

opposing knee, creating a UNILATERAL sided BRIDGE. The hips remain level. Prana: Ujayyi, inhaling when the hips raise and exhaling when they lower OR inhaling to extension while holding the posture and continuing to breathe and then exhaling while lowering the body. Precept: Stability and Strength, Alignment, Extension Prescription/Population: BRIDGES apply to individuals of all ages because they allow movement while the torso is passively supported by the floor (unlike the SCALE/BOAT). You manipulate difficulty based on how much time you spend in the extension part of the posture.

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☯ CORPSE POSE ☯ s(h)avasana

Purpose: To quiet the brain, body and breath, to induce mindfulness, to promote extension passively against the floor, balance breathing to nourish and cleanse, to open the mind for guided meditation. Posture/Position/Pose: From SEATED PALM, let the spine flex forward as the body rolls down against the floor. Considered by many the most difficult of all yogic postures,

this is the asana where we must quiet the mind. Allow all muscles in the body to relax.

Concentrate on full inhalations and full exhalations. Promote full anatomical position and

alignment in neutral, especially of the pelvis. Notice how the body slightly changes

position during inhalation and exhalation.

Progression: Cradle the head, neck, lower back, and behind the knees with rolled mats or blankets as needed if unable to support bodyweight against the floor. Prana: Ujayyi. Try to promote hip and rib stability as inhalation and exhalation do not take the movement out of the frontal plane. Precept: Alignment, Extension Prescription/Population: This is appropriate for all individuals, providing that people come

into and out of the position slowly. Some may require a soft pillow under the head, behind

neck, under wrists, behind knees, and under heels (and sometimes all of them!). For

anyone wishing to improve breathing skills and induce mindfulness, this asana helps.

Some may wish to find a mantra and repeat it. A side-lying CORPSE may also be

appropriate. Initially, many participants may fall asleep during this portion of the class.

Gently bring them back to consciousness with the sound of your voice because falling

asleep is not our purpose and means that we have lost control of the mindfulness we are

trying to induce.

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☯ STAFF ☯ dandasana

Purpose: To promote mobility (lengthening) of the hamstrings and gastrocnemius, to promote upper body stability and extension (especially in shoulder and shoulder girdle area), to promote hip alignment awareness, to increase heat rate. Posture/Position/Pose: From SEATED PALM, extend the knees in front and extend the shoulders. Confirm that you are sitting on the ischial tuberosities “sitz” bones before proceeding. Place the hands on the floor, slightly behind the hips with fingers pointing towards the feet. Open fingers will promote more stability on the floor. Extend the spine and align ears, shoulders, and the tops of hips. Dorsiflex the feet to lengthen the gastrocnemius. Be sure to sit on the ischial tuberosities. Progression: To increase the difficulty of the stretch, move the upper body as a unit and bring the chest towards the knees. Imagine the body as the letter “L”. The place to stop is the place at which spinal extension cannot be maintained, which is where you start bending your spine into flexion. To decrease the difficulty of the stretch, flex the knees slightly. Some may require a folded mat or towel under the ischial tuberosities. Prana: Ujayyi Precept: Alignment, Extension, Flexion (hips)

Prescription/Population: This pose aids those with tight or short hamstrings.

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☯ EXTENDED CAT (commonly called “COW”)

☯ bidalasana, chakravakasana Purpose: To promote spinal extension with an awareness of shoulder, hip, and feet movement and breath to expand the lungs. Posture/Position/Pose: From an all fours posture, inhale onto the toes and look forward or slightly up. The chin points only slightly forward at an angle, never upward,

to avoid hyperextension and compression of the cervical vertebrae. Allow the belly

button to drop towards the floor as if a light weight were placed on the lower back.

Control the concentric phase (lowering down) using the spinal erectors with the

inhalation. The chest lifts slightly as the shoulders move down and back as if to touch the

hips. Think of pointing the coccyx towards the ceiling. Return to neutral through

exhalation while plantar flexing the feet.

Progression: Cycle the movement to increase core temperature for warm-up while moving

from the tops of the feet on all fours (exhalation) to the toes in the “extended cat” or “cow”

position (inhalation). Manipulate the repetitions based on purpose.

Prana: Ujayyi, trying to inhale with the cow and exhale when returning to neutral. Precept: Alignment, Extension Prescription/Population: This asana may aggravate individuals with pre-existing lower back imbalances. It is ideal for those that remain flexed for most of the day and

evening. It promotes an immediate balancing of flexion and extension with the two phases of

the CAT.

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☯ COBRA ☯ bhujangasana

Purpose: To promote spinal extension, to open the anterior spaces of lumbar and

thoracic spine which receive compression

from daily life activities involving forward

flexion, to promote stability of the scapulae,

to strengthen the arms depending on the

action of the elbows.

Posture/Position/Pose: Lay prone with arms in front of the body and bring elbows pointing towards the hips to a 90˚ flexion with the humerus (“baby” cobra, SPHINX). Lift the chest off of the floor. Maintain MOUNTAIN asana with lower body (feet, ankles, knees together). Align the elbows “pointing” towards the hips. Open fingers will promote stability on the floor. Gaze is forward or slightly up but avoiding hyperextension of the cervical spine. Shoulders are retracted and pulled down with the lower trapezius fibers away from the ears. Think of an imaginary line connecting the

elbows so they actually begin to point towards each other (internally rotate).

Progression: To decrease lower back stress, abduct the legs and release the gluteals.

Traditional training emphasizes contracted gluteals, but physiotherapist Robin McKenzie

from New Zealand suggests trying the position with relaxed gluteals to notice the

progressive difference. To increase the spinal extension, bring the palms to the floor

closer towards the hips, extending the elbows if possible without elevating the scapulae

(“full cobra”). In time, try to place less and less weight on the hands and make the spinal

extension more active. Prana: Ujayyi Precept: Alignment, Extension

Prescription/Population: This asana may aggravate pre-existing lower back imbalances. It is not for pregnant participants. It is ideal for those who remain flexed for most of the day.

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☯ UPWARD FACING DOG

☯ urdhva mukha svanasana

Purpose: To promote spinal extension, hip mobility, shoulder and arm strength, to increase lung’s elasticity, and to increase circulations in the pelvic region. Posture/Position/Pose: From a prone position, place the hands next to the shoulders with the hips on the floor and fingers pointing forwards. Open fingers will promote stability. Extend the elbows without moving the hands while keeping the scapulae depressed and shoulders down and away from the ears. Try to extend the body, bending backwards at the hips. Place the lower body weight on the tops of the feet or the toes, and try to lift the kneecaps of the extended legs off of the floor. Avoid hyperextending the cervical spine. Progression: To make the asana more difficult, remain in alignment and increase the spinal extension, taking the shoulders behind the hips; increase mobility by extending the elbows fully if you can maintain stability elsewhere. Prana: Ujayyi Precept: Alignment, Extension Prescription/Population: This asana may aggravate pre-existing lower back or neck imbalances. It is ideal for those who remain flexed for most of the day. It does require shoulder, shoulder girdle, and wrist strength, so it may not be suitable for those with challenges in these areas.

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☯ BOW ☯ dhanurasana

Purpose: To promote spinal extension, hip mobility, stretch the chest and shoulder flexors, improve core

stability, open compressed vertebral space in lumbar,

thoracic and cervical spine from daily life activities

involving forward flexion, and stimulate digestion.

Posture/Position/Pose: From a prone position, right hand reaches back to ankle (or big toe) of right leg, left hand reaches back to ankle (or big toe) of left leg, both legs raise as hips and spine extend. Breathe for a minimum of three cycles (inhalation & exhalation) and change. The legs remain in adduction always. The cervical spine remains neutral (avoiding hyperextension), and the chin points only slightly forward, but never up. The closer the knees remain in a bilateral BOW, the more core stability required. Progression: To decrease the difficulty, a unilateral position occurs when the right hand reaches for the right ankle, then lifts, while the left arm remains forward (shoulder flexion) as it extends with the body. Repeat other side if necessary. Prana: Ujayyi. Pay attention to the slight body movement of massaging (“rocking”) that the breathing technique in this position creates.

Precept: Stability (hips against the floor), Alignment (ribs and hips), Extension

Prescription/Population: This asana may aggravate pre-existing lower back and/or cervical spine

imbalances. It is not for pregnant women, although all individuals may enjoy practicing this

position side- lying. It is ideal for those who remain flexed for most of the day.

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☯PIGEON (SITTING & SLEEPING)

☯kapotasana Purpose: To promote spinal extension, hip mobility, shoulder stability, to stretch the hip

flexors, to stretch the knee area and gluteals.

Posture/Position/Pose: From CAT, place the left

knee between the hands and the left foot at the

right side of the body. Extend the right knee

behind you as far as possible without externally

rotating the right hip. Extend the spine and

elbows. Try to engage the hips in a posterior tilt.

Repeat other side.

Progression: To increase the range of motion,

walk the fingers closer to the hips and try to

increase the spinal extension while bringing the

shoulders behind (past) the hips. For

“SLEEPING PIGEON”, take the forehead to the floor in front of the left knee, place the elbows on the floor, and change the focus from the hips to the front knees and the gluteals. Return to SITTING PIGEON slowly. Prana: Ujayyi Precept: Alignment, Extension (rear leg), Flexion (front knee and opposite gluteal); in SLEEPING PIGEON: Alignment, Flexion (spine), Extension (hips) Prescription/Population: Most people have tight hip flexors and receive great benefit

from this posture. “SLEEPING PIGEON” is not appropriate for individuals with pre-

existing knee issues. Some refer to this position as SWAN.

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☯ CAMEL ☯ ustrasana

Purpose: To extend the spine from a kneeling position, to open compressed vertebral space along the anterior thoracic and cervical

spine, to use the hips to find stability, to engage the abdominals in

lengthening and supporting the body eccentrically against gravity, to

improve posture through extension exercise.

Posture/Position/Pose: From a kneeling position where the feet are

dorsiflexed and hips extended, support the back with each hand,

and slowly reach each hand, one at a time, towards the heel of

the same side. Keeping the ears in alignment with the shoulders,

allow the body to extend backwards without compressing the back of

the neck through cervical hyperextension. Repeat with other arm if

applicable.

Progression: This is an excellent progression before attempting standing backbends because it is a kneeling backbend. On the other hand, if someone has weak or painful knees, a standing backbend may be more appropriate. For an easier progression, bend the hands behind the back and hold opposite elbows. Bracing the back with the arms, lean backwards over the arms into an extension. To increase the difficulty, reach back with only one arm towards a heel. To increase the range of motion and difficulty, try the placing the hands on the feet with the feet plantar flexed. Prana: Ujayyi. Notice any mobility that may occur during inhalation and exhalation. Precept: Alignment, Extension Prescription/Population: This asana may aggravate pre-existing lower back imbalances. It may be ideal for those who remain flexed for most of the day.

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☯ STANDING BACKBEND ☯ urdhva dhanurasana

Purpose: To promote spinal extension, strengthen the rectus abdominus as an eccentric stabilizer, strengthen the erector spinae

muscle group mobility with lower body stability, improve posture.

Posture/Position/Pose: From MOUNTAIN, extend backwards, looking

towards the sky. Arms may be abducted above the head around the ears,

palms facing inward, and scapulae depressed. Maintain alignment of ears,

shoulders, and hips as the core goes in and out of neutral alignment.

Progression: To decrease stress on lumbar vertebrae, place the palms around the back and bend over the hands for support. To increase the flexibility of the spine through extension, practice increasing the range of motion towards the back. Use the breath to increase the range of extension, especially during inhalation. F or an easier progression, flex the knees. Prana: Ujayyi. An extremely common tendency in this position is for first-timers to hold the breath, limiting range of motion and increasing risk for injury. Precept: Alignment, Extension Prescription/Population: This asana may aggravate pre-existing lower back imbalances. It is ideal for those who remain flexed for most of day. Some refer to this position as Salute.

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☯ TABLE/ HALF STANDING FORWARD BEND

☯ ardha uttanasana Purpose: To increase kinesthetic awareness as you flex hips but not spine, and remove pressure

from the lumbar vertebrae; to use the spinal erectors

and other core muscles to bring stability and strength

to the torso eccentrically against gravity.

Posture/Position/Pose: From MOUNTAIN, hip hinge forward at the hips and not the

waist. Slightly bend the knees to begin. To increase the difficulty of the asana, flex the

shoulders, raising the arms overhead, in line with or behind the ears. This increases the

lever length for the hamstrings. Keeping the spine extended, flex the hips forward to the

point at which you can maintain spinal extension without rounding the back into flexion.

Tighter hamstrings may require you to bend the knees in this posture. This posture is a

“standing STAFF”.

Progression: To increase the difficulty, find the “table” and then extend the knees. Reach through the fingertips towards the front. Another arm variation allows the arms to run parallel to the spine, with the wrists in palms pronated, (just as they would be in MOUNTAIN), so they face the sky. In yoga, the process of going from the TABLE to the FORWARD BEND is often referred to as SWAN DIVE. Some individuals may find that the support of leaning forward with their palms against a wall will help the process and progress towards unsupported TABLE. Imagine the letter “L”.

Prana: Ujayyi Precept: Alignment, Flexion (hips), Extension (spine; transitioning to flexion) Prescription/Population: For individuals with low kinesthetic awareness, this asana is best kept for later classes. SCALE/BOAT, STAFF, and CHILD are excellent progressions, which will teach the differences between bending the hips and bending the spine. This asana requires strong isometric stability of the rectus abdominus, transverse abdominus, and obliques in front, and the eccentrically-loaded spinal erectors in the back.

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☯ SEATED PALM LEAN Purpose: To flex the spine laterally (mobility) and strengthen the hips and gluteals as stabilizers (stability), to open the hips mildly. Posture/Position/Pose: From the SEATED PALM, abduct the arms to shoulder height, turning the right palm down and the left palm upwards. Let the right palm touch the floor by the right leg and slowly walk the fingers out towards the right as the left arm raises. Keeping both gluteals on the floor and both knees from moving, encourage stability and look at the upper hand. Repeat other side. Progression: Try to extend the right arm longer in the frontal plane and get the elbow on the floor. Prana: Ujayyi. Try to use the breath to lower the body with each exhalation. Precept: Stability, Alignment, Flexion (lateral) Prescription/Population: This asana may aggravate individuals with pre-existing lower back imbalances. It can be ideal for those that remain flexed for most of the day and evening.

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☯ GATE ☯ parighasana Purpose: To flex the spine laterally and increase lateral mobility, promoting increased stability of the hips and mobility of the spine, to improve posture and mobility. Posture/Position/Pose: From a kneeling position (HERO), abduct the right leg and place the toes towards the floor at a diagonal from the body. Abduct the arms, right palm down along the leg) and left palm up (towards the sky). Flex to the right side, lowering the right palm towards the right leg, raising the left arm towards the sky. Keep the torso moving as an aligned unit. Try to keep a vertical line between the left hip and the left knee. Repeat other side. Progression: Notice how much more range you get compared to a standing posture because the base of support is so wide here. Try to spend more time with the right hand reaching closer to the floor past, beyond the foot. Prana: Ujayyi. To increase the difficulty and the range of motion, try to lower the right hand to the floor with each exhalation. Precept: Alignment, Flexion (lateral) Prescription/Population: This asana is inappropriate for individuals who cannot do the SEATED PALM LEAN. It can be less difficult than STANDING MOON for those with healthy knees and balance. Otherwise, the following TRIANGLE may be more appropriate.

☯ TRIANGLE ☯ trikonasana Purpose: To flex the spine laterally, promoting increased stability of the hips and mobility of the spine, to engage the lower extremities as extended stabilizers, to help self-adjust the sacrum and stretch the hamstrings, to improve posture and general function as the spine increases mobility, to improve structural alignment, and to stretch muscles and fascia of the opposite side. Posture/Position/Pose: From MOUNTAIN, walk or jump the legs into abduction. Turn both feet towards the right. Abduct the arms and turn the right palm down and left palm upwards. Flex laterally towards the right and let the right hand touch the body where it reaches. Try to keep both sides of the hips in the frontal plane without angling forward. Repeat other side. Progression: To increase the range of motion, try to lower the hand towards the ankle, foot, or floor with each exhalation. Prana: Ujayyi. Try to use the breath to lower the body with each exhalation. Precept: Stability and Strength, Alignment, Flexion (lateral) Prescription/Population: This asana is inappropriate for individuals who cannot do the SEATED PALM LEAN.

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☯ STANDING MOON ☯ nitambasana Purpose: To flex the spine laterally using the multifidus, quadratus lumborum, obliques, and lower body stabilizers, to promote increased stability of the hips and mobility of the spine, to increase spinal mobility, to improve posture and general function. Posture/Position/Pose: From MOUNTAIN, feel all of the toes individually, placing weight on them and all other parts of the feet. Abduct arms overhead, palms together with elbows extended, covering the ears. Flex to the right side, moving the torso as an integrated unit. Try to keep the ears covered at all times. Remain in the frontal plane and do not let the upper shoulder lean forward. Repeat other side. Progression: Think of keeping the opposite hip down as you flex to one side. Allow each exhalation to further lateral flexion. Prana: Ujayyi Precept: Stability and Strength, Alignment, Flexion (lateral) Prescription/Population: This asana is inappropriate for individuals who cannot do the SEATED PALM LEAN as increased stability is required.

☯ CAT ☯ bidalasana, chakravakasana

Purpose: To flex the spine, lengthen the spinal erectors, and stretch the upper back muscles, promoting spinal mobility. Posture/Position/Pose: From a kneeling position (HERO), open the hands just under the shoulders, and abduct the femurs (knees as wide as the hips) to promote hip mobility. Slowly exhale, flexing the spine and lowering the head until the ears are close to or between the arms. Simultaneously, flex the hips as if the belly button is curling towards the face. Imagine the shoulder blades stretching (protracting, abducting) out towards the sides of the room. Progression: To increase difficulty, increase the range; hold the asana longer. For individuals incapable of this posture due to knee or wrist issues, flexing the spine and hips in SEATED PALM is an alternative position with similar benefits. Prana: Ujayyi Precept: Alignment, Flexion Prescription/Population: This is an appropriate asana to balance the effects of spinal extension. It’s also recommended for people who spend a great deal of time standing.

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☯ FORWARD BEND ☯ uttanasana

Purpose: To flex the spine from TABLE position and allow gravity to assist in the stretch of muscles with additional support

from the hands. To balance the effects of years of gravity on the

spine and organs, to use gravity to nourish the central nervous

system, and to stretch the hamstrings.

Posture/Position/Pose: From TABLE, allow the spine to flex

towards the quadriceps, supporting the weight with the fingers or

palms on the floor.

Progression: To make the posture more accessible to individuals with tight or short hamstrings, invite knee flexion. To increase difficulty, hold the gastrocnemius and bring the nose between the legs, allowing the chest to expand and empty close to the legs. Hands can also grab the big toe of each foot. With experienced yoga practitioners, this position may be entered from MOUNTAIN without stopping at TABLE, but sufficient core stability and mindfulness are prerequisites! For some individuals with tight hamstrings and weak back muscles, it is appropriate to bend forward from SEATED PALM, walking hands forward on the floor. Prana: Ujayyi. The common tendency to hold the breath must be avoided. Precept: Stability and Strength, Alignment, Flexion Prescription/Population: This asana is inappropriate for individuals with serious back issues, for pregnant women, and for individuals not capable of supporting their torso weight with an extended spine in TABLE.

☯ see also CHILD

‰

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☯ SEATED (PALM) TWIST ☯ ardha matsyendrasana

Purpose: To rotate the spine for mobility in lumbar, thoracic, and cervical vertebrae, to make static energy dynamic in the spine, to massage internal organs, to use hip muscles for stability. Posture/Position/Pose: From SEATED PALM, abduct the arms until the fingers just touch the floor. Maintain 180˚ always between the arms. Slowly rotate the spine towards the right, finding the maximum boundary of the lumbar, thoracic, and cervical spine. Notice how the range of motion is greater as you move up the spine. Try to finish with the left hand between the knees (fingers on the floor), and the right hand directly behind the body (fingers on the floor). Keep the “sitz bones” on the floor, and avoid raising gluteals or knees. Repeat other side. Progression: Increase the range of rotation, especially cervical. Increase the time spent here. To increase the difficulty, from SEATED PALM, place the right foot flat on the floor near the outside of the left quadriceps, right knee pointing upwards. Place the hands on the floor by the hips and begin rotation, or wrap the left arm around the right knee, bringing it into the chest as the spine remains extended and the right hand touches the floor behind the body during rotation. Repeat other side. Prana: Ujayyi. The breathing in this asana is what causes the internal, natural massage to muscles and organs. Notice how the body moves and reacts to the rotation, both during inhalation and exhalation. The body must be warm for maximum efficacy of this rotation. Precept: Stability and Strength, Alignment Prescription/Population: This exercise may not be suitable for those with lower back issues or neck issues but may assist individuals with limited spinal flexibility.

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☯ LAYING KNEE TWIST ☯ jathara parivartanasana ☯ and SINGLE LEG TWIST ☯ jathara parivritti

Purpose: To engage the spine in rotation of lumbar, thoracic,

and cervical vertebrae, to release tension and blocked energy

and make it dynamic in the spine, to massage internal organs.

Posture/Position/Pose: From supine position, bring the knees together and towards the chest as far as possible, and use the hands, holding the legs behind the knees. Abduct the arms to the sides, palms down, without losing the closeness between knees and chest.

Keeping both shoulders and palms on the floor, slowly lower the knees to the right side. Once

the knees hit the floor, look to the left, keeping the knees together against the floor, with

shoulders against the floor. Keeping the knees close to the chest reduces tension at the hip and

lower back region. Repeat other side.

Progression: Use the right hand to help pull the left (upper) knee towards the lower knee if needed. Increase the range of motion of the cervical spine by trying to place the left ear and left cheek on the floor. Increase the time spent here. For the “SINGLE LEG TWIST”, extend the upper leg after the rotation and let it rest on the lower leg. Prana: Ujayyi. The breathing in this asana is what causes the internal, natural massage to muscles and organs. Notice how the body moves and reacts to the rotation both during inhalation and exhalation. The body must be warm for maximum efficacy of this rotation. Precept: Stability and Strength, Alignment Prescription/Population: This exercise may be inappropriate for individuals not sufficiently warm, and for those with lower back issues or neck issues, but may help individuals with limited spinal flexibility. The American Physical Therapy Association has reported that spinal twists performed correctly can be beneficial for individuals needing increased range of motion in lumbar and thoracic flexibility. However, always instruct practitioners to avoid pain.

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☯ CHILD ☯ balasana

Purpose: To flex the spine, induce a mild inversion preparation posture, and allow the forehead to bear some weight of the body, to counter the effects of gravity on the brain, to aid in digestion, to induce mindfulness. Posture/Position/Pose: From a kneeling position (HERO), allow the gluteals to remain in contact with the heels by sitting back. Trying to maintain this connection, allow the hips and spine to flex forward until the forehead center is on the floor. A rolled towel or mat may assist the connection between the forehead and the floor, and/or between the gluteals and the heels, although not reaching is also an option. The hands, palms up, lay by the feet without tension in the shoulders. Try to relax the elbows onto the floor. Think of scapular abduction as the shoulder blades lower with gravity towards the sides of the room. Progression: This asana is a root of the headstand. The hands may clasp behind the back, remain there, or lift overhead to stretch the chest and anterior deltoids. For pregnant women or others with a large midsection or chest, widening the knees allows more flexion forward. Prana: Ujayyi. Try to induce mindfulness through the breath in this posture and feel the exhalation through the nose on the knees if knees are not covered with clothing. Precept: Flexion Prescription/Population: This asana may be inappropriate for pregnant women, those with hypertension, and glaucoma-suffering individuals.

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☯ DOWNWARD FACING DOG ☯ adho mukha svanasana

Purpose: To invert the spine and balance the effects of the years of gravity on the spaces between the vertebrae, to strengthen the ankles, wrists, and shoulders, to invigorate the body from an inverted pose, to promote concentration and mindfulness, to stretch the latissimus dorsi and hamstrings, and promote scapula-humeral stability in the upper back region. Posture/Position/Pose: From CAT, place the knees together and extend the arms forward (flexing the shoulders), palms on the floor. Extend the knees and lower the upper torso towards the floor, extending the spine. Think of taking the axilla towards the floor. Imagine a magnet between the elbows, connecting them towards each other, softly, keeping the shoulders down and back as in MOUNTAIN. Imagine an upside down letter “V” and invite this position into the body as the hips raise and the heels lower. One diagonal line connects head to hips, and another diagonal line connects hips to heels. Progression: An easier progression is “puppy” in which we progress from CAT to an extended spine, and push the hips back over the heels, lengthening the arms in front, and lowering the forehead towards the floor. The spine should remain as extended as possible. Raising the back of the knees towards the ceiling from PUPPY makes the asana more difficult. Encouraging “heels towards the floor” also increases the difficulty and range of hamstring mobility. Prana: Ujayyi. Use the breath to bring the chest and axilla closer to the floor with every exhalation. Precept: Stability and Strength, Alignment, Flexion (hips), Extension Prescription/Population: This asana requires upper body strength for full posture, otherwise the DOWNWARD “PUPPY” progression is better suited. STAFF and PLANK progressions serve as great preparatory asanas for this pinnacle of yoga postures. This asana gives great benefit to those with tight, short, or facilitated hamstrings. This asana may be inappropriate for pregnant women, those with hypertension, and glaucoma-suffering individuals.

☯ see also FORWARD BEND

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CHAPTER 4 Yogic Theory: Class Choreography

FITT PRINCIPLES for Yoga

Yoga programming for group exercise should follow all ACSM Guidelines, which adhere

to the FITT, or Frequency, Intensity, Time and Type, principles, as follows:

Frequency can be as often as daily, although there should be variety in classes with

different purposes. Daily classes emphasizing strength postures would not allow adequate

rest between sets.

Intensity should be individual-specific since each person accepts his or her own

progression. No postures should be continued that produce states of dizziness, nausea,

light-headedness, cramping, pain, or other similar symptoms.

Times for yoga classes are not standardized. While one can practice as few as one asana

at a time, more benefit derives from repeated practice and linking. Traditional classes take

from 45 to 90 minutes, but some group exercise facilities have implemented 30 minute

“Intro to Yoga” sessions with great success. All class types require some amount of

warm-up, however. ACSM states that high-intensity exercises with shorter durations are

associated with increased potential for injury.

Types of classes should take into account both the level of the participants and the

purpose. If the development of agility is a purpose of the class, for example, the time

spent between postures may be shortened. Determining the actual FITT principle for

each individual requires a fusion of both ability and class purpose.

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“COOL-DOWN”/ “TRANSITION” A. FINISHING THE CLASS: PURPOSE B. THE FINAL POSTURE: or C. GUIDED MEDITATION

1.“OM” (See Appendix C)

2. PURPOSE: Guided Meditation is an effort of the mind to concentrate on specific

words, phrases, or events, opposite to a stream-of- consciousness technique. When

the mind starts to drift to other topics, it is gently pointed back at the original

topic, word, or “mantra”. The mind enjoys both focus and relaxation when it

concentrates on only one thought for an increased period of time. The purpose

usually is to align, quiet, and relax the mind. What makes a meditation “guided”

occurs with the directional stimulus from music, from an instructor, or even from a

mantra produced within one’s own concentration. Swami Sivananda says the

following about meditation, “An ounce of practice is worth tons of theory”.

3. WHERE: Guided Meditation can occur anywhere. The more external stimuli, and

the noisier and brighter the surroundings, the more difficult increased concentration

will be when practicing.

4. WHEN: The best time to practice Guided Meditation is anytime that your body and surroundings will create an environment most conducive to relaxation. In some yoga classes, some meditation time is allowed for at the beginning and/or the end of class. Quieting the mind and centering the breath is all it takes.

5. HOW: Practicing Guided Meditation on your own allows practical

implementation of the FOUR POINTERS. It truly is a process towards

concentration with no finished product. Progress occurs when Practice of Guided

Meditation becomes successful, which Lawrence Biscontini defines as “the ability

to concentrate on very little, for very long”. In Guided Meditation, the only

moment capable of being considered is the fleeing present moment, hence the

pointer Presence. The Process of quieting the mind achieves increased self-mastery,

discipline, and relaxation. Traditionally, you both calm and train the mind as you

keep it from drifting, and concentrate instead on a word, thought or concept, for

quality time. This may last for a minute, five minutes, and sometimes longer.

People that practice meditation for long periods of time demonstrate an increased

self-mastery from repeated practice.

6. SAMPLES: “I honor the place in you / where the entire universe resides / I

honor the place in you / of light, of love, of truth / I honor the place in me / where

the entire universe resides….”

“I am healthy, happy and whole. I wish (this class, my instructor, name of a person

who comes to mind, all others) health, happiness as I have found it”.

“Peace is in me”. “May we find connection and compassion”.

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VINYASAS

A. “Choreography” Consider answers to the following as you view the videos,

practice, consult other resources and learn to create a class: 1. Where are you in space? 2. Where do you want to go?

3. What’s your Purpose? (warm-up, maintenance, fire, relaxation, cool-down)

4. MUSIC (suggestions for resources in the Appendix area) Note on timing: Postures can be held to 30 seconds if our goal is to increase flexibility. Postures can be linked more quickly if our goal is isotonic/ isometric strength training. Consider the PURPOSE of your class and the POPULATION, which includes the abilities of the participants.

CLASS WORKSHEET: Use this to create yoga class choreography.

Purpose of Class:

Practitioners in Class:

Warm-Up Postures Purpose Precepts Transitions

1.

2.

3.

4.

5.

6.

Class Body Postures Purpose Precepts Transitions

1.

2.

3.

4.

5.

6.

Cool-Down Postures Purpose Precepts Transitions

1.

2.

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Seated Prone 1. one hand in front and one behind; push to cat; lower 2. take the knees, together, to the same side, and take legs behind the body 3. from SEATED PALM, sit on heels to HERO, and then lower body towards floor with hands extending legs behind Seated Standing 1. uncross legs to “HERO”, then low lunge to high lunge; step together

Seated Supine 1. extend legs to reverse plank; lower 2. “HERO”; extend legs; flex elbows

Prone Seated 1. flex hips and knees; come to side; sit 2. push up to cat; cross ankles; sit back

Prone Supine 1. “HERO” (come to sitting on heels); push up to reverse plank; flex elbows and lower body 2. roll over 3. see “prone to seated”, then “seated to supine” 4. side fetal position; extend muscles; roll to supine

Prone Standing 1. see “prone to seated” then “seated to standing” Standing Seated 1. warrior 1; “lower lunge,” lower knee to floor; sit

back 2. kneel to “HERO” or cross ankles; sit back

Supine Seated 1. cross ankles; grab knees; rock up Supine Prone 1. roll over

2. knees to chest; cross ankles, rock up; push forward to cat; lower

Supine Standing 1. see “supine to seated” and “seated to standing” Supine Side-lying 1. raise lower arm and roll onto side Prone Side-lying 1. push up to “plank”, turn to one side, lower

2. raise one arm and roll onto that side Kneeling Standing 1. push forward to “plank”, one foot between

hands for “lower lunge”, stand Kneeling Supine 1. “reverse plank”, lower to elbows and down Kneeling Prone 1. push forward to “plank”, lower

B. Linkages: Suggested Transitions The following transitions may help as you create your “choreography” of postures/asanas to promote smooth flow. Detailed below are all variations of MOUNTAIN asana – thus they do not cover lateral flexion or rotational transitions.

To go from: To: Try this transition:

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INCORPORATING STANDING POSTURES Standing asanas belong to the BASICS category and emphasize the Principle of Stability and Strength in the postures. Standing asanas can be used to begin a class or as variety from floor postures during a class. Yoga instructors should incorporate standing asanas when participants have no general stability issues and when they are familiar with most floor asanas included in this course. Following is a sample class that includes standing postures. The purpose of this class is to introduce members to a general Hatha yoga class that emphasizes slow, mindful mobility of the six categories of spinal movements while incorporating both standing and floor postures. The class increases its intensity after the warm-up.

SUN SALUTATION AS WARM-UP:

For individuals familiar with the basic tenets of yoga, and for individuals who are

experienced, executing vinyasas that move from floor to standing to floor repeatedly, the

traditional “Sun Salutation” can be used as an effective warm-up for a yoga class.

Depending on the population (abilities of the group) and the purpose of the class, the

Instructor may wish to begin the asanas slowly to verify form and then spend less time in

each pose in an effort to increase the tempo of the vinyasa. However, moving at a very

fast pace is never an option.

This course addresses the “Sun Salutation”. As you further your study of yoga, you may want to learn other salutations, such as “Earth Salutation” and “Moon Salutation” developed by Szabolcs Atzel-Bethlen in Aerobic Yoga: The Cosmic Fountain of Youth Workout. Salutations are combinations of asanas in traditional formats that remain unchanged for hundreds of years. When you create your own vinyasas, you can call them your very own salutations as well!

As the name hatha implies, yoga invites balance into our lives in many ways. Physically,

some postures are unilateral, like CHAIR. Others, like TREE, are bilateral.

Instructors may use beginning unilateral postures on the right or left side of the body to

start a series. Not all postures need to be balanced immediately, which means that a

WARRIOR #1, LEFT, may be followed by other types of postures before adding the

complementary WARRIOR #2, RIGHT, for example. The “Sun Salutation” is an

example of how postures are balanced eventually, but not immediately.

A bilateral posture has to be done twice, since on any one side, the position is unilateral.

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…a fitness Sun Salutation…

The Sun Salutation incorporates spinal movement into a vinyasa. Is it complete in celebrating all of the spinal movements? Which of our six categories of spinal movement, if any, are not found in Sun Salutation?

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Class 2: Choreography -Yoga Fundamentals

Notice how the movement flows from standing to floor for sections of time without creating

a “jumpy” effect. Also note how some bilateral postures are not immediately balanced. In

the below example, EAGLE substitutes well for TREE, if appropriate.

A. Purpose of Class:

To introduce basic yoga standing and floor postures that use the major movements of the

spine for flexibility and strength gain benefits. We use a version of the “Sun Salutation” for

the warm-up of this class.

B. Warm-Up

MOUNTAIN ►Table►Forward Bend►Warrior #1, Right►Plank (knees or

unilateral)►Hover Prep (or “Knees, Chest, Chin” prep)►Cobra/Upward Facing

Dog►Downward Dog Prep (or “Puppy”) ►Plank►Warrior #1, Left►Forward Bend►

Table►MOUNTAIN► Standing Backbend ►Standing Moon ►“Namaste”//

(OPTION HERE: CYCLE SUN SALUTATION ANOTHER 5 MINS.)

C. Class Body

MOUNTAIN ►Chair►Tree/Eagle►Warrior #2,Right ►Chair►Tree/Eagle►Warrior

#2, Left

(Vinyasa: Chair, Tree, Warrior #2)//►

Triangle, Right and Left►MOUNTAIN►Lower Lunge, Right►Gate,

Left//►Hero►Camel►Lower Lunge, Left►Gate, Right//►

(Seated Palm) ►Cow►Pigeon, Right and Left►Bow//►Child►Hero►Reverse

Plank (transition)►Scale/Boat►Seated Twist►

D. Cool Down

Corpse►”Namaste”

‰

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CHAPTER 5 Progressions, Props, and Populations

I. PROGRESSIONS:

The most important concept regarding progressions is that an effective teacher will find

some progression of every asana that every individual can achieve. Remember, benefits do

not change in progressions, so a less difficult pose yields the same benefits as its most

difficult progression!

The postures are your tools for creating your class. You may choose the number, order, and

sequencing of your postures depending on the purpose of your class. We recommend,

however, that you incorporate at least one posture from each of the spine’s six major

movements. Remember, too, that rotations and inversions are sometimes left for later rather

than sooner, depending on your participants.

As individuals progress in their study of yoga, you may hear comments about cramps,

tingles, pops, cracks, mild dizziness, and even mild nausea. These are common, but also

important. Always suggest a participant to “take it easy” when in progressions that produce

such results, and suggest rest when these symptoms continue. Also, because many

individuals are not in close connection with their breath, helping people understand the

importance of deep breathing without exaggerating the process is crucial to yoga practices.

When deciding which body mechanics are more important than others in “breaking down”

movements within postures, refer to the overall purpose of the pose to determine which

elements are most conducive to that spinal movement. After this course, you will want to add new asanas to your expertise. SCW recommends that you practice all of the fundamental exercises presented here before continuing to add postures. Keep in mind: We do not need to re-invent new ways to teach what is age old and proven. MOUNTAIN has been and will continue to be; there is no purpose in trying to “better” it. That said, when you’ve mastered progressions of MOUNTAIN, you are encouraged to increase your knowledge of other postures. Learn, practice, explore, slowly, and, when ready, teach! As you explore the principle of progression in your study, SCW encourages you to study from the book Anatomy of Hatha Yoga, and work in-depth with videos available from SCW FITNESS EDUCATION, “Yoga Fundamentals I” and “Yoga Fundamentals II”.

Now that you understand class design, here is a thought on the alternate type of yoga

classes under the heading many call “Power Yoga”. Many ask what it involves. Based on

hatha yoga, power yoga classes typically seeks more cardiovascular benefits from cycling

postures more quickly. It is the pace of class with little to no time spent “milking”

challenging postures that puts the “power” in “power yoga”. A calming yoga class can

consist of the same postures linked together to allow more time within and between poses.

Due to its popularity, it is important to realize the distinction between power yoga and the

course of study encouraged in this certification course.

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Three fundamental Yoga Postures to Study in the Future

1. Shoulder stand 2. Head stand 3. Plough

These difficult asanas require mastery of all the preceding postures that are found

within this course. There are many benefits of these asanas, but teaching them is best left

to small yoga classes that do not address the group fitness environment. In traditional

fitness environments, the risks of these three asanas can outweigh the benefits when not

studied and taught specifically. Remember that seated postures can direct us to meditation

preparedness.

II. PROPS: Following is a list of the equipment discussed here:

1. Ropes 2. Blocks 3. Blankets 4. Towels 5. Stability Balls 6. Mats and placement in the class 7. Mirrors

As flexibility is an outcome of yoga practice, some individuals may wish to practice yoga with the addition of external help.

Ropes or straps can help individuals reach for limbs when specific muscles are not as flexible as others.

Blocks placed on the floor help participants reach the floor when some muscles aren’t as flexible as others. For example, a block placed on the floor in front of the feet will help an individual with tighter hamstrings execute STANDING FORWARD BEND.

Blankets can help individuals thermo-regulate during times of lesser movement, such as in CORPSE at the end of a class. Blankets and towels also can be rolled up under the gluteals to facilitate asanas such as SEATED PALM and STAFF POS and STAFF POSE.

Stability balls can function like blocks, while adding more challenge because of the decreased base of support that they provide. In addition, they are usually higher (larger) than blocks, and can provide support for postures like STANDING FORWARD BEND. Many programs are emerging that fuse stability ball training with yogic practice, which involves lying on, under, and beside the ball as a prop. Mats, specifically “sticky mats”, can help individuals work within a designated space on the floor. They also minimize slippage and provide minimal padding under joints.

Many Instructors inquire about mat placement in relation to the area from which the

Instructor teaches. There is no rule since mats can lay vertical to an Instructor or align

horizontally with the Instructor’s mat. If the space has mirrors, the Instructor should

take this into account in determining the layout of yoga mats for a particular session.

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Mirrors in a yoga environment have advantages and disadvantages. The major advantage

is they help participants increase their kinesthetic awareness by allowing them to self-

correct their postures as they can view body alignment. The major disadvantage is that

mirrors sometimes make participants edgy, nervous, or uncomfortable with body images

when the very reason they come to yoga in the first place is to relax and remove

themselves from the stresses of the world. Instructors should use mirrors consciously

and creatively. If a room has mirrors, it may be beneficial for the Instructor to have the

class face away from the mirrors if the glass will cause discomfort for, or be too

distracting too, the members. This particularly can apply for beginners.

An Instructor should plan the movements of a particular class and then execute the movements before class in the position of the students. This way, the Instructor can determine the best vantage point for participants to see both the Instructor and their own reflections in the class. Regardless which position you choose, there will almost always be a posture that takes the participants off of the mat for a short period of time if the front orientation of the room remains constant.

A suggestion that may work for your classes is the following:

IF YOU HAVE:

SIDE MIRRORS ONLY: POINT MATS AT INSTRUCTOR

FRONT MIRRORS ONLY: POINT MATS AT SIDE

BOTH: INSTRUCTOR’S CHOICE

POPULATIONS

Teaching yoga to special populations goes beyond the scope of this certification. Just as we assume that participants entering step, aerobics, fitness boxing, and cycling classes have no pre-existing injuries, we recommend the same for yoga. It’s essential in pre-class announcements that we state the purpose of the class and that the class design targets healthy individuals of varying fitness levels with no pre-existing fitness concerns. For specific information regarding special populations, please consult the appendices.

A. Pregnant B. Elderly C. Arthritic D. Asthmatic E. Children F. Menstruation G. Osteoporosis

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CHAPTER 6 Teaching Techniques and Terms

SUMMARY & REVIEW: A. PRE-CLASS

1. Establish appropriate lighting suitable to the purpose of your class. If you want

participants using mirrors, a brighter room may be appropriate. If you want to encourage a

feeling of comfort, a dimmer room may be more appropriate.

2. Lay out appropriate materials for class: mats, towels, shoebox, etc.

3. Set the mood with appropriate music should you choose to use it. Make sure the

CD/tape player is set to “cycle” the music to avoid interruptions to your class.

4. Prepare to greet each guest personally as he or she enters the room. B. ANNOUNCEMENTS

When you are ready to begin your class, include in your announcements: the purpose of

class, meaning of yoga, class program directed at apparently healthy fitness-oriented

individuals, and the overall lasting benefits of yoga and your own program.

C. WARM-UP: “NAMASTE”

When you have concluded your “warm-up”, before you begin the class body section, you may wish to have everyone salute each other in a traditional yogic greeting, saying “Namaste”. Remember that the purpose of the warm-up is to:

1. Explain the postures 2. Introduce the yogic breathing technique 3. State the purpose of the class

4. Warm and rehearse the muscles for the class D. CLASS BODY

Remember your purpose, your class design, and plan your transitions. The more you teach, the more you should use the “progression” and “prescription” sections of each of the postures. It is a good practice to refer back to the postures’ verbal descriptions since you will often discover a new idea.

E. COOL-DOWN/TRANSITION: “NAMASTE”

When you have concluded your “cool down”, use a transition before you dismiss the

participants. You may wish to have everyone salute each other in a traditional yogic

greeting, saying “Namaste”. If you finish your class with participants on the floor (as in

SEATED PALM), you may wish to offer suggestions to them for getting up instead of

letting your participants find their own ways. This will maintain class cohesiveness until

the very end, show that you care about their backs as they get up, and also help minimize

injury.

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F. HANDS “ON” OR HANDS “OFF”?

Be very cautious with hands-on teaching techniques. If you want to physically adjust a participant’s form or point out the muscle being worked, ask them first if it’s okay to touch him/her. Some individuals love receiving the special attention of an Instructor who takes the time to make individual pointers. Others may wish not to be

singled out, catered to, or touched. Please be aware that if you cause your student any

bodily harm by touching them, you can be legally liable. In most cases, a light touch on the

body part you want to bring attention to, coupled with appropriate verbal cues, will induce a

more effective posture.

Another technique is to place your hand near the area towards which you want a specific

body part to move and then invite the participant to actually touch you. Avoid pushing and

pulling body parts into and out of position. The first cueing technique we suggest using is

always verbal.

G. CUEING AND WALKING AROUND THE ROOM

Visual learners will want to see you in the room, regardless of where they are or what you

are doing. Auditory learners will want to follow your verbal descriptions as closely as

possible, usually as you cue movement. Kinesthetic learners will need to listen to the

entire explanation as they are trying it. As you practice cueing in postures, enhance your

visual cueing skills by watching yourself in a mirror; enhance your auditory/verbal cueing

skills by cueing as if to a class of blind participants who depend on your every word;

enhance your kinesthetic cueing teaching skills by combining the first two in the fewest

words possible to maximize time within postures instead of listening to postures.

H. A WORD ABOUT SORENESS… Remind participants that soreness after yoga may occur because our classes combine both strength and flexibility work. Soreness usually peaks 24-48 hours after the class. To promote a better understanding of body dynamics, explain that muscular soreness usually occurs where muscles are the most weak or are in need of increased flexibility.

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Appendix A

GLOSSARY Note: The purpose of this Glossary is to provide the reader with definitions and basic concepts of yoga-related terminology. For specific fitness-related terminology, please consult other fitness textbooks.

Abdomen: front and lateral surface of the torso between the pelvis and the rib cage.

Abduction: movement of an arm or leg away from the midline of the body (e.g. SIDE PLANKS use abduction of the arms).

Adduction: movement of an arm or leg towards the midline of the body (e.g. BOAT uses

adduction of the legs, scapulae adduct toward the spine). Another term for the movement

of the scapulae toward the spine is retraction with the opposing movement away from the

spine referred to as protraction.

Asana: “posture”, “seat”, and even “attitude”, - building blocks of hatha yoga.

Axilla: region of the armpit and underneath.

BASICS Category: Balance and Stability Invoking Compression and Strength; postures

within this category are not necessarily easy. Postures in this category are pinnacle

postures in the study of yoga and require both deep proximal abdominal core

stabilization and distal strength.

Boinking: a term we use when the ribs “pop up” out of alignment with the pelvis, out of the frontal plane; the back extends prematurely instead of the obliques firing to maintain contraction and core stability.

Chakra: energy centers located along the spine and correspond to the seven musical notes

and the seven colors of the rainbow; correlate to actual physical functions and even

psychological qualities. They are activated by specific postures and breathing exercises

and are the internal pathway for prana.

Coccyx: lowermost segment of the axial skeleton with a few tiny fixed bones at the

bottom of the sacrum.

Diaphragm: dome-like sheet of muscle that occurs in the lower torso between the

chest and the abdominals. It attaches to the base of the ribcage and to the lumbar spine;

above it are the heart and lungs and below are stomach, gallbladder, and liver. The

diaphragm massages internal organs during breathing.

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Extension: the increase in angle between two bones; the lengthening of a muscle. When

we stand in MOUNTAIN, almost everything in the body is in extension. This is also a

category of spinal movement.

Fascia: sheets of connective tissue above muscles that support and give form to muscles and even organs all throughout the body.

Flexion: a decrease in the joint angle that occurs when two bones come toward each

other. In fetal position, every major joint in the body is flexed. This is also a category

of spinal movement.

Frontal Plane: (sometimes called “coronal”) an imaginary line that divides the body into

anterior and posterior halves so that movement parallel to this occurs in the frontal plane.

Lateral Flexion, Abduction, and Adduction occur in the frontal plane; movement in a

doorway that does not exit the frame occurs in this plane. SIDE PLANKS occur in frontal

plane.

Guided Meditation: effort of the mind to concentrate on specific words, phrases, or

events, opposite to a stream-of-consciousness technique. The purpose usually is to align,

quiet, and relax the mind.

Hatha: “ha” (sun) + “tha” (moon), the union of opposites, in our practice of incorporating all the opposing movements of the spine in balance.

Horizontal Plane: an imaginary line that divides the body into superior and inferior

halves so that movement in which the upper body or lower body moves parallel to its

other half occurs in the horizontal plane. Rotation occurs in the horizontal plane.

India: the country to honor for preserving the traditions and paths of yoga for centuries.

Intercostals: external and internal muscles next to ribs and between ribs; exercised during inhalation and exhalation.

Inversion: a category of postures that occur upside-down or diagonally towards gravity.

Ischium: one of the three fused components of the pelvic bone. The others are the ilium and the pubis. The bottom of this area is the ischial tuberosity, the “sitz” bones.

Karma: “action”, the belief that actions affect actions; it is also the belief that doing

good for the sake of doing good without expectation of outcome.

Kinesthetic Awareness: being able to relate to the movements and processes of one’s

body in space and time.

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Lateral Flexion: involves side to side movement in the frontal plane, without curling forwards or backwards.

Meditation: the ability to concentrate and not be interrupted; inward concentration with

or without guidance of another; meditation is the ability to focus awareness with

mindfulness.

Pointers: These four SCW FITNESS EDUCATION words begin with the letter “P” and

assist Instructors with helping practitioners of yoga feel comfortable: process, progress,

presence and practice.

Prana: “life-force” and “breath”, pranayama is the practice of manipulating the breath

and breathing in certain ways, an integral part of yoga training.

Principles: The SCW FITNESS EDUCATION Yoga Fundamentals Principles are: 1. purpose 2. posture/position/pose 3. progression 4. “prana” 5. SAFE precepts 6. prescription/population.

Proprioception: being able to know and control where one’s body is in space and time at

any moment.

Rotation: a category of spinal movement in which rotary or turning movement occurs in

the transverse/horizontal plane around the axis.

Sacrum: a lower part of the spine, the area where the hip bones meet.

Sanskrit: the language of original yogic postures.

Sagittal Plane: (sometimes called “medial”), an imaginary slice that divides the body

into right and left sections so that movement parallel to this occurs in the sagittal plane.

Flexion and Extension occur in the sagittal plane. STANDING FORWARD BEND

occurs in the sagittal plane.

Sensory: dealing with conscious and unconscious input from the body to the central nervous system, which is relevant to the five senses.

Somatic Nervous System: deals with skeletal muscle and receives information regarding pain, vision, and hearing.

Stick People: diagrams in the manual that show how everyone can perform yoga postures, irrespective of race, gender, religion, muscular flexibility, and orientation.

Surya Namaskar: the ancient practice of linking eight postures together in a certain way

to “salute the sun”.

Tadasana: “mountain” posture, the root of all yogic postures.

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Transverse Abdominus: the deepest of abdominal layers, attaching to lumbar vertebrae,

low ribs, and frontal iliac crest; its primary action is compression and stabilization.

Vertebra: bony units of the spine; seven cervical, 12 thoracic, five lumbar, five sacrum, and 1 coccyx; each vertebra contains a vertebral body, arch, and upper and lower processes.

Yoga: “yoke” and “union”, specifically the fusion of the brain (mindfulness) with the

body and the breath through specific postures.

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Appendix B

SPECIAL POPULATIONS

Yoga can be enjoyed by almost all individuals, but not all asanas are suited for everyone. Here is a list of considerations for teaching classes with special population concerns. All students with any health considerations should receive medical clearance for yoga class participation.

Pregnant Pregnant women can participate in yoga with a few special considerations. Pregnant women should try to avoid all extremes in postures, especially the outer boundaries of tension, as joints tend to be looser during pregnancy. Elastic/plastic limits should not be tested. Pre-natal bodies will be limited in forward flexion and spinal extension. Inversions and lower spinal twists are best avoided as they can put pressure on the fetus and raise the blood pressure. The center of gravity changes, so stability may also be an issue as pregnancy continues.

Be especially careful to continue breathing and never hold the breath. Try to avoid jumping

in and out of posture. A supine position may put pressure on the vena cava, so a side-lying

“corpse” asana may be the most comfortable. Additional pillows and blankets provide

comfort or wedging against the floor. Perhaps the most beneficial two asanas for the

pregnant woman are “cat” and “cow”.

After the first trimester, a pregnant woman should never lie in a supine position.

Elderly

Elderly people gain much from balance and stability postures. They might want to avoid

asanas that place them on tender joints or inversions for prolonged periods. They may need

additional cushioning under the head and joints, especially hands/wrists and knees.

Sometimes lateral flexion introduces stability issues, whether standing or on the floor.

More attention to breathing technique and stabilization is appropriate in yoga classes for

elderly individuals. Individuals affected with hypertension and glaucoma should avoid fully

inverted poses - the risk of these conditions increases in an elderly population.

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Arthritic

Whether someone suffers from osteoarthritis or rheumatoid arthritis, Instructors should take special care with progressions and modifications. It will be important to avoid asanas that place a great deal of stress on joints in weight-bearing positions, such as PLANK. BRIDGE is an excellent option as we have learned previously.

Arthritic individuals exercise to increase strength and improve joint stability and mobility. When muscles become stronger and bodies more pliable, there is less stress on the joints. We must caution those suffering from arthritis to stop whenever they experience pain in a posture. We can provide them with modifications, so we don’t further aggravate their condition. A general modification can be to reduce the length of the lever. For example, SIDE PLANK on a flexed elbow (instead of an extended arm) may reduce stress on the wrist area. Non-weight bearing postures can offer great benefit. Time spent within postures and class times can be shortened for arthritis sufferers as well. Asthmatic

Individuals with asthma in fitness are encouraged to work with peak flow meters, which

can help determine if an asthma episode is likely during exercise (to avoid reactions in

class). Increased warm-up time in asanas can assist in warming-up the pulmonary system

for more vigorous activity. Postures should always allow the individual with asthma to

remain within a comfort zone.

Severity of asthma symptoms varies widely between patients. Instructors should encourage

individuals with asthma to keep an inhaler close by on the yoga mat during the entire

class. If class is held in a cooler room, special attention should be paid to keeping the

body warm during all phases of the class since cold air is a major trigger of asthma

attacks. Another trigger can be body position - head below the heart for example. Let the

student be the teacher when it comes to knowing their own body and what poses won’t

work well. Children

Children are generally more flexible than adults, which means that holding poses for a longer period of time is not a goal as much as adding more variation. The use of fresh choreography and asana selection will cater to the shorter attention spans of youth and keep an element of fun in the class, which works best with children. Magazines such as Yoga Journal offer occasional articles on teaching yoga to special populations including children.

Menstruation

Women, during menstruation, should avoid any work that overexerts them or causes cramping. Concentrating on poses emphasizing rest and breathing may be more appropriate. Avoid inversion, extension to maximum boundaries, and prone asanas placing pressure on the abdominals and hips.

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Osteoporosis

Those with Osteoporosis should avoid flexion and rolling exercises, activities which may

cause a fall, and movements that have forceful twisting, lifting or jerking. Moving in and

out of extension exercises or even inverted positions, such as REVERSE PLANK or

DOWNWARD DOG can be very beneficial for improved bone density.

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Appendix C

EXTENDED BACKGROUND ON YOGA

A great Indian master Patanjali created the masterpiece called “The Yoga Sutra”, a

treatise on yoga. 2,300 years ago, he authored “Sutras”, which were short rhyming

poem-like stanzas of knowledge that were easily remembered at a time when there was

no pen and ink. The first “sutra” states “Yoga Chita Vriti Niroda”, meaning “Yoga

destroys the whirlwinds of the mind”.

Also, “Tada drashtub svarupe vasthanam”, meaning “the practitioner will be able to

observe his/her true nature”. This summarizes the overall purposes of yoga: to stop the

internal dialogue and then to discover one’s true nature. In this view, there is no mention

of postures specifically, but an overall concept of preparing the body and mind to unite

with the soul, through meditation. These basic tenets of his philosophy have endured

generations. Which other fitness form today can we credit to an age of over 5,000 years?

As yoga teacher and practitioner Emilio Maldonado states, humans would be silly NOT to

pay attention to a practice that stresses that future suffering can be avoided, as yoga does.

Types of Yoga

Among the most popular types of yoga today: 1. Ashtanga 2. Bikram 3. Kundalini 4. “Power” 5. Viniyoga 6. Iyengar 7. Kripalu 8. Sivananda 10. Somatic 11. Partnered Yoga

In yoga, there are three primary qualities held by practitioners. Traditionally, the gunas (“qualities” in Sanskrit) are the qualities of life. Sattva is the principle of clarity. Rajas is the principle of dynamism. Tamas is the principle of practicing quiet and stillness. Everything in the world is a compilation of these three but in different orders. Rita Maldonado of the Golden Door Spa in Puerto Rico uses the analogy of fruit. Ripe fruit is considered sattva; green and immature fruit is considered raja (dynamic); and rotting fruit is considered tamasic (inertia). Yoga should promote an awareness of these three qualities. This process of finding clarity and lucidity in all things is called sattvification.

In addition to being called a form of a “health care management system”, hatha yoga also can be a therapy, a spiritual discipline, and a comprehensive lifestyle involving vegetarianism (non-aggression toward any living animal). Whereas yoga is not a religion at all, the “spirit” refers to breath. It also refers to the ultimate nature of the individual called atman or purusha in Sanskrit.

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Swami Vishnudevananda is credited with developing Sivananda yoga in 1959 in

Montreal. With over 6000 trainers educated, there are such centers around the world. Typical classes include sun salutations, breathing, relaxation, and chanting. The NYC Center’s phone number is 212.255.4560, and it is located at 243 W 24th Street in Manhattan.

Eleanor Criswell developed Somatic Yoga around 1960. Typical sessions include visualization, mindfulness, and relaxation between easier postures.

Kundalini yoga is a branch of hatha yoga and awakens power (kundalini)

inside by means of breath control, chanting, and meditation. Around 1969, Yogi Bhajan began a center in Los Angeles and now there are centers around the world.

Bikram Choudhury developed Bikram yoga. He teaches in Beverly Hills, CA, to Hollywood celebrities, in India, and other centers around the world. Typical

sessions usually take place in large, heated rooms, and are extremely vigorous. In California, the center is located on La Cienaga Boulevard.

Ananda yoga comes from Paramahansa Yogananda and Swami Kriyananda. Typical sessions include meditation and postures and concentrates on yoga for the

organs as well as the muscles. In California, the Center is located at 14618 Tyler Foote Road, Nevada City, CA, 95959. The phone number is 1.800.346.5350.

Kripalu yoga is popular in the US with Western students, including three “stages” of postural alignment, postures, and meditation. It is the largest yoga center in the US and caters to more than 13,000 guests each year. Programs range from days to weeks to months. Kripalu Center at P.O. Box 793, Lenox, MA, 01240, or call1.800.741.7353.

B.K.S. Iyengar developed Iyengar yoga and is perhaps the most recognized form of hatha yoga. Postures should be precise and sometimes adds props like bags, cushions, and straps. This approach emphasizes alignment and body placement. In the US, San Francisco plays home to a center and teacher-training center. Iyengar Yoga Institute, 2404 27th Ave, San Francisco, CA 94116. The phone number is 415.753.0909.

Ashtanga yoga began with Pattabhi Jois in1916 in Mysore, India. Typical sessions form the most powerful type of yoga, often called “power yoga”. Specific asanas are linked in specific orders. Many centers exist around the US in many styles.

Viniyoga emphasizes the linking of postures, or “sequential processes.” Perfection is not the goal, but specific processes are. The “choreography” of asanas also applies to the breathing.

Integral yoga began in India and debuted at Woodstock in 1969. This style, often called “Satchidananda Ashram”, exists as a month long retreat, called “Yogaville”. Practices include chanting, postures, and purification practices with meditation. Satchidananda Ashram, Buckingham, VA 23921. 1.800.858.YOGA. The American Yoga Association serves as a great reference source for teachers and students. They are located at P.O. Box 19986, Sarasota, FL, 34276. 941.927.4077.

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Partnered yoga draws on traditional hatha adapted for two, using the stability and passive/active pull of a companion. An example of such a posture is the TREE

in which participants stand side-by-side, balance on their closer leg, raise their outer legs into knee flexion, place palms of outside hands together overhead, and place inner palms together in prayer position. This type of class gives new dimension to those who have been practicing postures for years and allows gentle coaxing of muscles to increase in the lengthening process.

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“OM”

The symbol often used by yoga companies in logos, is the sacred symbol “om”. This is a

traditional mantra used by yogis, gurus, Hindus, and Buddhists. It is considered to be the

supreme sound of the brain, body, and soul, and is really made up of the letters “a”, “u”,

“m”, and the nasal humming. This culmination sound is the combination of all sounds,

vibrations, and mantras together. The sound is a combination of all three letters, which

respectively represent: the state of being awake, the state of dreaming, and the state of

sleep. When the humming noise is made through the nose, this represents the ultimate

consciousness and awareness. There are other mantras, and each practitioner may

decide on his or her own, but this is the most traditional. The symbol for OM is:

Traditional yoga practices embrace yoga as an overall lifestyle with an eightfold path:

1. Yama: social ethical disciplines, observances, and practices 2. Niyama: self-discipline 3. ***Asana: “postures of…”*** 4. ***Pranayama***: breathing control 5. Pratyahara: remove senses from external objects 6. Dharana: concentration 7. Dhyana: meditation 8. Samadhi: the culmination: supra-consciousness, “enlightenment”, our macro-

purpose Within this path, the practice of actual yoga asanas varies. Among the types of yoga are:

1. bhakti yoga: devotion yoga 2. guru (“weighty one”) yoga: following a leader 3. ***hatha yoga*** physical discipline of opposites 4. Jnana yoga: yoga of wisdom 5. Karma yoga: cycles of life and deeds 6. mantra yoga: sound of yoga

7. raja yoga: royal yoga 8. kundalini: breathing yoga

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From each of the two lists above, we essentially practice number three, the practice of

“asanas”, through “hatha yoga” as learned in this course. There are many other paths that

complete a full yogic approach, but none are required. Because of the flexible, á la carte

nature of the practice without being a religion, all people can practice and benefit from

yoga.

Days of the Week, Right and Left and The Planets There are no rules about beginning postures on the right or left foot. Some yoga practices, however, consider days of the week and the planet origins of their names. In this practice, the left side of the body is considered “negative” energy, and the right is “positive”. Days that fall under the “negative” categories are Monday (Moon), Wednesday (Mercury), and Friday (Venus). Days that fall under the “positive” categories are Tuesday (Mars), Thursday (Jupiter), and Saturday (Saturn). Sunday, named after the “sun” itself, is considered neutral. Following the preceding, then, means that Monday, Wednesday, and Friday classes will begin postures on the left: on the left legs first, or begin postures that flex laterally, or rotate to the left. Sundays could alternate.

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Appendix D

RESOURCES Books, An Annotated Bibliography

The list of good books available now is overwhelming. Our selections are: Anderson, Sandra, and Sovik, Rolf. Yoga: Mastering the Basics. PA Himalayan Institute

Press, 2000. This softback, larger-than-usual sized book gives sample classes and great

pictures of yogic “choreography”. Modifications and purposes also fill the pages. There are

great exercises for different levels. Ansari, Mark, and Lark, Liz. Yoga for Beginners. New York: Harper Collins Publishers,

Inc., 1998.

Carrico, Mara. Fitness Yoga: ACE’s Group Fitness Specialty Series. San Diego, CA, 2000.

Christensen, Alice. Yoga of the Heart. American Yoga Association, 1998.

Coulter, David H. Anatomy of Hatha Yoga: A Manual for Students,

Teachers, and Practitioners. PA: Body and Breath, Inc., 2001. If your study of yoga will be serious, your library will be almost complete with this book alone. This book is yoga for fitness professionals from a muscular and organic framework. There are great diagrams, numerous explanations, and modifications. This is a thick, hardback book that reads for a fitness professional as a textbook. Darcy, Peter, Editor. ACSM’s Health & Fitness Certification Review.

Maryland: Lippincott Williams & Wilkins, 2001. Everyone cites ACSM for its standards and guidelines, so it behooves every serious fitness professional to have at least one ACSM standard textbook. This softback edition addresses all current controversies for the fitness environment. Remember that yoga is considered a special discipline and is not addressed in this manual.

Feuerstein, Georg, and Payne, Larry. Yoga for Dummies. Chicago: IDG Books

Worldwide, 1999. An excellent book from the “Dummies” series. This book

explains the different forms of yoga, has excellent diagrams, and great

resources for more information. This book gives great sample workouts and lots

of behind-the-scenes information. Iyengar, B.K.S. Light on Pranayama: The Yogic Art of Breathing. New York: The Crossroad Publishing Company, 2000.

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Iyengar, B.K.S. Light on Yoga. New York: Schocken Books, 1966. Every

yoga practitioner should have at least one of Iyengar’s books. The photographs alone

are worth the inexpensive investment, and his explanations really are “yoga speak”,

unlike the Coulter textbook. This book will help yoga practitioners understand the

purposes of postures as well as open the mind to the potential of the human body through

postures. Mitchell, Stephen, translator. Bhagavad Gita, A New Translation. New York: Harmony

Books, 2000. While not specific to just yoga, this wonderful poetic book boasts lots of mind-

body ideas. It also helps the new yoga Instructor acquire a “mindset” for teaching yoga.

Mohan, A.G. Yoga for the Body, Breath and Mind: A Guide to Personal Reintegration.

Portland, OR, 1995.

Seabourne, Tom. Mind/Body Fitness: Focus, Preparation, Performance. Boston: YMAA

Publication Center, 2001.

Yoga: Mind & Body. New York: DK Publishing, Inc., 1996.

Candles ergocandle.com A great, yoga-appropriate line of environment-friendly products. Music

“Yo-Chi”, “New Age #1”, and “New Age #2”, from MUSICFLEX. www.musicflex.com. 1.718.738.MUFX (6839)

Periodicals

Yoga Journal, 2054 University Avenue, Berkeley, CA 94704. www.yogajournal.com

Videos

SCW Fitness Education has an exclusive variety of yoga instructional videos, including “Yoga Fundamentals I”, “Yoga Fundamentals II” and “Arcs & Angles” Living Arts in conjunction with Yoga Journal, produces this series:

Yoga for Beginners Yoga for Energy Yoga for Flexibility Yoga for Kids Yoga for Meditation Yoga for Relaxation Yoga for Strength

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Appendix E

MUSCLE DIAGRAMS

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Exam Instructions

After you complete the course, you will be ready to take the exam. Please follow these simple

instructions:

1. To take your exam click on the following link: http://www.scwfit.com/yoga1exam

2. After you click on the link above, you will be asked to create a log-in and password to

access your exam, results and certificate

3. Keep your log-in and password in a safe place and do not lose it

4. Begin your exam.

5. There is no time limit for the exam - you can even start and stop your exam with the

ability to resume later. The exam will be available for 60 days after the date of your

purchase.

6. You must obtain a score of 80% or greater to pass. You have two attempts to pass the

exam.

7. Once you pass your exam, you can print your customized certificate by clicking on the

certificate link on the bottom right hand corner of the page

Certification Renewal

Upon successful completion of your examination you will be SCW certified for two years. To

renew your certification you must complete 15 continuing education credit hours. Three of

these 15 credit hours must be from SCW Fitness Education. All SCW, ACE, AFAA, AEA,

ACSM, NASM and academic courses in the fitness field from accredited colleges and

universities count toward SCW Fitness Certification renewal.

There is a renewal fee for each SCW Certification. If you do not renew your certification

before it expires, a late fee will be assessed. If your certification is not renewed within six

months of expiration, you will need to take the course again.

Earn up to 12 CECs with each SCW Online Certification. www.scwfit.com/certifications

To bring a Live SCW Certification to your facility, please visit www.scwfit.com/hostsite.

Earn up to 21 CECs in one weekend and offer CECs for SCW, ACE, AFAA, AEA, ACSM and

NASM. www.scwfit.com/MANIA

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