Cheat sheets for the Ashtanga yoga series (PDF). The perfect cheat sheet to place next to your yoga mat: Asana sequences in a small and practical format for . Guruji and Sharath at the Ashtanga Yoga Research Institute, Lakshmipuram, Mysore, Of these, the third limb, asana (the practice of yoga postures), is the most. Ashtanga Yoga - The Asanas of the Primary Series in the tradition of Sri K. Patthabi Jois. Om. Vande gurunaam chaaranara vinde /. Sandar shita swaatma.
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terney.info - Download as PDF File .pdf), Text File .txt) or view presentation slides online. from this work, please submit a written request to Pearson Education, Inc.,.. when something that was difficult to und Yoga Teacher Training Manual. Sage Patanjali and Yoga-sutra. Ashtanga Yoga. Yoga styles. Asana practice. Yoga masters and journals. Conclusion. Ashtanga Yoga System of Sage Patanjali.
Its the center of our being from the umbilical cord to adulthood. Its the place where you get that gut feeling, the intuitive sense. Weve got to keep it healthy, tuned in and alive.
Shakti is the personification of the feminine form of the Divine. Through the practice of the flying bandha, the great bird Shakti flies upward with ease, further directing the flow of prana toward higher states of consciousness. By contracting the lower abdomen and pulling it inward and upward, toward the spine, a powerful toning effect and internal strengthening occurs.
This lifting helps push up the diaphragm and expel the breath. Uddiyana bandha, the abdominal lock, also eliminates strain by helping to control the breath. Control of the breath controls consciousness.
Bandhas are a means of extending control over the breath and thus are a means to extend our access to consciousness. Stand with feet about two feet apart. Bend the knees slightly and rest the hands above the knees, with the thumbs facing inwards and the fingers outwards. The spine must remain straight, not curved; the head should be kept up and eyes open. Inhale deeply through the nose, then exhale quickly through slightly pursed lips, but dont be forceful.
Having fully exhaled, bring the chin to the chest jalandhara bandha , raising the shoulders. Pull the abdomen and stomach inward toward the spine and up. Hold for a few seconds. Before inhaling, relax the stomach and abdomen, raise the head and stand straight. Then inhale through the nose slowly and with control. Before repeating another round, breathe normally for a minute or two.
Start with three rounds and over a period of a few months increase to ten rounds.
Sit in a comfortable cross-legged position padmasana, siddhasana or sukhasana, depending on your flexibility. Sit on a cushion so that the buttocks are raised. Keep the palms of the hands on the knees and the spinal cord upright and straight. Eyes may be open or closed. Begin as above, practicing three to ten rounds, concentrating on the natural breath for a minute or two between rounds.
Stand up and experiment moving from the middle of your body, try walking as if there is a string attached to your navel pulling you forward. Practice the bandhas at different times during the day. Notice the effect on your energy level. Notice any fears that arise when youre practicing the bandhas. Connect the breath, mula bandha, and uddiyana bandha, and try to relax while maintaining the locks.
It binds the network of subtle energy channels. Engaging Jalandhara bandha is useful for alleviating diseases of the throat. It also improves the quantum of prana in the thoracic region. By pressing the chin to the chest, prana is captured, preventing it from escaping the upper body.
Many major nerve fibers pass through the neck; when jalandhara bandha is performed it exerts pressure on them and the flow of nervous impulses to the brain is restricted. These impulses collect in the cervical plexus, and when the bandha is released they flood into the brain. The force of these impulses helps to activate higher centers in the brain, those that function with creativity and intellect.
The combination of the breath and bandhas are all to be practiced continually throughout the yoga practice.. Sit comfortably in siddhasana or padmasana illustration p. Place the palms of the hands on the knees and allow the whole body to relax.
Inhale slowly and deeply through the nose and retain the breath. Lower the chin so that it touches the collarbone. At the same time, straighten the elbows and raise the shoulders. Hold the breath and the position for as long as comfortable. Then release jalandhara bandha by slowly raising the head and relaxing the shoulders. Exhale in a very slow, controlled manner. Practice five rounds, breathing normally for a few minutes between each round. Then practice five rounds with external retention exhale and hold.
Visualize the throat as a net that captures the breath as it comes up. Notice when the chin is tucked how easy it is to see your navel. Pay attention to the opening of your throat while simultaneously locking the chin. Link all the bandhas and follow the flow of breath unobstructed while maintaining the locks in the body.
Notice any change in energy level or effects on your thoughts. By directing the gaze at specific points the space just beyond the tip of the nose, between the eyebrows the focus is directed inward. This brings more concentration and awareness into the movement. Keep the gaze soft. The nine looking places are called nava drishtis 1.
Nasagrai - the space just beyond the tip of the nose. This is used most often and is the primary drishti in the sitting postures. Aja chakra - the space between the eyebrows ex. Nabi chakra - navel center ex. Hastagrai - hand ex. Padhayoragrai - toes ex. Parshva - far to the right ex.
Parshva - far to the left ex. Pay attention to your wandering eyes. What distracts you? Try to control the urge to look toward something moving in the distance. Gaze at the space just beyond the tip of your nose for one minute. Does sound distract your eye gaze? Notice how your senses direct your focus. At different times during the day focus your gaze at specific points the space just beyond the tip of your nose, navel, a spot on the wall and see what it takes to make you look away.
The middle of the body begins to lose shape and collapse. Gravity is pulling us downward. Unless we are practicing some type of opposing technique, the whole solar plexus area, a major nerve center of the body, will become squashed. Not to mention the toxins that get trapped, the poor digestion that results, and the lack of oxygen to the abdominal region. Naulis, in conjunction with the bandhas, bring everything upward, inviting vitality back into the middle of the body.
These techniques keep the gastro-intestinal or alimentary system balanced and functioning smoothly. Naulis massage the internal organs, acting as an internal cleansing technique. Keeping you pure and clean, naulis remove sluggishness of the stomach, intestines, and liver, bringing back upward the evercaving-in abdominal region which is crushing and suffocating internal organs as gravity pulls us down. Dont let the fire go out. Keep the channels of the body pure and open the pathway for the oxygen to keep feeding the fire.
Its best to practice on an empty stomach in the morning. Practice Nauli 1. Stand with feet one and a half to two feet apart. Bend the knees and rest the palms of the hands just above the knees, thumbs on the inside of the thighs, fingers touching the outsides. Keep the head up and eyes open.
Breathe deeply through the nose and exhale quickly through the mouth, slightly pursing the lips. Perform jalandhara bandha while maintaining full exhalation retention.
Suck the abdomen and stomach in by performing uddiyana bandha. Then release uddiyana bandha, raise the head, stand up and inhale slowly.
Repeat three times 2. Practice as in 1, but this time after pulling the abdomen in with the exhale retention bounce the belly gently in and out, thereby massaging the internal organs. Repeat three times. Rolling stand with legs apart, knees slightly bent with hands on thighs. Exhale and perform uddiyana bandha. Contract sides of abdomen, isolating the central muscle.
Then press on alternate hands to move the muscle from one side to the other. Notice any weak or tender areas. Breathe into them and pull upward 5. What happens the more air you exhale? Do you feel a tighter inward contraction? Do you feel dizzy? Imagine what happens as the toxins move out of your system. Try practicing uddiyana bandha during naulis.
Notice how much more control you have with the air fully exhaled. Now try mula bandha. Practice naulis everyday for at least ten minutes. From there they work their way through our system to the throat, chest, and into the entire respiratory system.
One of the most effective ways of stopping that cycle is to clean out the nasal passages. A neti pot and some lightly salted water can do the job quite thoroughly. Nasal cleansing exerts a profound physiological effect on the body and mind. On the physical level, irrigation of the nasal mucosa removes accumulated mucus from the nostrils, associated passages and sinuses, allowing air to flow without obstruction.
Regular practice of neti maintains healthy secretory drainage mechanisms of the entire ear, nose and throat area.
This helps to ward off colds and coughs, hay fever, and tonsillitis. It builds up resistance to various diseases of the ears, eyes, and throat. Practicing neti promotes a balance between the right and left nostrils and consequently the right and left hemispheres of the brain. This induces a state of harmony and balance throughout the entire central nervous system, and the systems governing respiratory, circulatory, digestive, and excretory functions.
The salt should be just enough to taste. Stand squarely, legs apart, body weight evenly distributed between the two feet and lean forward.
Tilt the head to the right side and place the neti pot nozzle in the left nostril. Open the mouth slightly and breathe through the mouth only. Keep the whole body relaxed and let the water pass out through the right nostril. When you have used the water, remain bending forward, center the head and let the water run out of the nose. Repeat, passing the water through the right nostril. Throughout the whole practice, keep breathing through the mouth and do not attempt to breathe through the nose.
When blowing the nose, do not blow very hard, otherwise remaining water may be pushed into the ears. It is important to remove all the water after the practice so irritation of the sinuses and mucus membranes does not occur. Notice which nostril is blocked.
Does it change from day to day? At different times during the day? After doing the neti, do you feel a sense of clarity? What happens to your hearing? Does food taste differently? What about your sense of smell? You acknowledge the space around you on which you are about to work.
It should be quiet, with no interruptions. You pick a place for the feet and plant them, one by one, deliberately connecting with the earth beneath.
Participation at this level is important, if the link between your body and the ground is formed there is a centered calmness. Making a time and place for your yoga is essential for maintaining a regular practice. Choose a place which is warm and where there is enough room for you to move freely. It is helpful to practice at the same time each day, the optimal times being sunrise and sunset.
Choose a spot that draws you inward. Regular practice is the key to yoga. It is through practice that these seemingly impossible postures are mastered with comfort and ease within a reasonable time period. It is through practice that yoga becomes integrated in your life. Begin all sessions with naulis, sun salutations, standing postures, sitting postures, meditation and finish with corpse.
Connecting with the world of sound, you focus your attention inward. I take refuge in the jungle physician, Who dispels the delusions of conditioned existence to reveal peace. By directing the gaze at specific points the space just beyond the tip of the nose.
Nabi chakra. Try to control the urge to look toward something moving in the distance. At different times during the day focus your gaze at specific points the space just beyond the tip of your nose. Pay attention to your wandering eyes. What distracts you? Angushtha ma dyai. Does sound distract your eye gaze? Notice how your senses direct your focus.
Practice Nauli 1. Practice as in 1. Naulis massage the internal organs. Gravity is pulling us downward. Exhale and perform uddiyana bandha. Suck the abdomen and stomach in by performing uddiyana bandha. Repeat three times. Unless we are practicing some type of opposing technique. Notice how much more control you have with the air fully exhaled. Bend the knees and rest the palms of the hands just above the knees.
What happens the more air you exhale? Do you feel a tighter inward contraction? Rolling — stand with legs apart. Perform jalandhara bandha while maintaining full exhalation retention.
Contract sides of abdomen. Breathe deeply through the nose and exhale quickly through the mouth. Keeping you pure and clean. Notice any weak or tender areas. Stand with feet one and a half to two feet apart. Then release uddiyana bandha.
Keep the head up and eyes open. Not to mention the toxins that get trapped. Then press on alternate hands to move the muscle from one side to the other.
Repeat three times 2. Keep the channels of the body pure and open the pathway for the oxygen to keep feeding the fire. These techniques keep the gastro-intestinal or alimentary system balanced and functioning smoothly. Practice naulis everyday for at least ten minutes. The middle of the body begins to lose shape and collapse. Now try mula bandha. Breathe into them and pull upward 5.
Do you feel dizzy? Imagine what happens as the toxins move out of your system. Try practicing uddiyana bandha during naulis. From there they work their way through our system to the throat. When you have used the water. On the physical level. What about your sense of smell? Does it change from day to day?
At different times during the day? It builds up resistance to various diseases of the ears. This helps to ward off colds and coughs. It is important to remove all the water after the practice so irritation of the sinuses and mucus membranes does not occur.
Keep the whole body relaxed and let the water pass out through the right nostril. Open the mouth slightly and breathe through the mouth only. Regular practice of neti maintains healthy secretory drainage mechanisms of the entire ear. Stand squarely. A neti pot and some lightly salted water can do the job quite thoroughly. Practicing neti promotes a balance between the right and left nostrils and consequently the right and left hemispheres of the brain.
When blowing the nose. This induces a state of harmony and balance throughout the entire central nervous system. One of the most effective ways of stopping that cycle is to clean out the nasal passages. Tilt the head to the right side and place the neti pot nozzle in the left nostril. Nasal cleansing exerts a profound physiological effect on the body and mind. The salt should be just enough to taste. Throughout the whole practice. You pick a place for the feet and plant them. Begin all sessions with naulis.
Regular practice is the key to yoga. It should be quiet. Choose a spot that draws you inward. It is through practice that these seemingly impossible postures are mastered with comfort and ease within a reasonable time period. Choose a place which is warm and where there is enough room for you to move freely. Making a time and place for your yoga is essential for maintaining a regular practice.
It is through practice that yoga becomes integrated in your life. It is helpful to practice at the same time each day. You acknowledge the space around you on which you are about to work.
Participation at this level is important. I take refuge in the jungle physician. Who dispels the delusions of conditioned existence to reveal peace. I prostate my ego self before the wisdom of Patanjali Who is depicted as crowned by a thousand white radiant serpents the symbol of kundalini.
Connecting with the world of sound. BKS Iyengar. Take The Ambition Out Of It Everybody is unique and their progression in yoga is going to look differently than the person next to them. Hatha Yoga Pradipika y The brain is the hardest part of the body to adjust in asanas. Within the word asana itself are the connotations of strength and firmness. Always lift up the kneecap by flexing the quadriceps.
It is important to allow the asanas to arise out of an internal place rather than some externally imposed idea of what the posture should look like. As long as you are working at your peak. As you pull your abdominals inward and upward you can feel the lower back lengthening. The intention is to bring life energy into our bodies. Maintain awareness also of your elbows. This is the balance we are trying to achieve. Maintain a flexed contraction within the stretch by engaging the opposing muscles.
In the beginning. As your practice evolves.
In time. Some of our resistance is just a conditioned mental idea that we cannot do the posture. Pain and injury can occur when breath and mind are resisting in fear and you move in an asana mechanically. Change the mental idea. This is not about contorting your body into some frozen posture. Allow the breath to move you gradually deeper into the posture. Go into the resistance. Fearasana One of the greatest obstacles is fear. Connect with mula bandha.
You may feel a sense of panic or fear. The exhalation creates stability. Hold the retention as long as you can comfortably. Opening on the inhale. Connect with the base of the spine. With pranayama we are putting the mind in the breath.
It is the descent of the spirit from the subtle moving into dense movement of energy and down into the perineum. Maintain the bandhas during pranayama. By breathing from the upper third of the respiratory system. Begin with exhale. This corresponds to the exhale retention. Greater number of thoughts a faster breathing rate decreases concentration because there are so many thoughts going on.
Before you fill it up.
Place the mind in the breath. Take In and Let Go Swami Rama used to say a person has one thought on inhalation and another on exhalation. Practice Pranayama Sit in siddhasana or padmasana. By developing control of your breath in certain ways. The inhale retention with jalandhara bandha throat lock is the stopper. Pranayama should be soothing for the system.
The idea is to bring the breath up through the sushumna nadi. The breath. A good indicator of capacity is the quality of the subsequent breath. Anchoring on the exhale. If you can learn to follow the movement downward. Pranayama revitalizes the body. At the top of the pot. You want to contain and build the prana. At first the exhale hold feels very unnatural. Pranayama acts as a key. If the inhale is a huge sucking. We use the example of a water pot. Same with upward. We begin to develop a conscious familiarity with ourselves.
Feel the effects on your body and mind. We begin Breathing into Life. Repeat 3 times 3 ujjayi breaths y 26 II. Engage mula bandha. Engage the bandhas. Begin with 3 ujjayi breaths 3 full breaths with sound I. Repeat 3 times. Engage all three bandhas. Baya kumbhaka. By using the breath to move our attention within the body. Lay down and rest at the end to integrate the pranayama practice.
As your abiliity to control your breathe improves. Exhale and hold 5 seconds. Hold the exhale. Begin with 5 second hold. We begin to discover the powerful intelligence that is already breathing within us.
Begin with a 5 second hold and build from there. Antara kumbhaka and baya kumbhaka Inhale fully and hold 5 seconds. Antara kumbhaka. Bija Bennett. Less is more with yoga. Only through your own internal awareness will you come to understand when to work harder or deeper and when to move more slowly. Listen to your body. Some days you may have trouble with the balancing postures and notice you are having trouble juggling all the different things in your life.
Set up a regular practice for yourself. You are competing with no one. Never force yourself into a pose. Integration The Challenge The true challenge is not can you do a handstand. Take the ambition out of it. Yoga is a way of living. The breath should always be louder than your internal dialogue. Take your time and build your practice slowly. Acknowledge and receive the gift you are giving yourself.
Every posture reflects something about our internal state. Take the lessons of yoga and apply them to your life. Enjoy your practice. The path of least effort is one of union. Yoga truly begins when you leave the classroom. Nothing is separate. Practice is the key to the entire science of yoga. Synchronize breath with movement and connect with the rhythm. An ideal exercise to get you moving.
Toxins are easily eliminated through the skin. Concentration and the maintenance of an uninterrupted rhythm throughout the succession of the sun salutations are key. Surynamaskara welcomes the new day. The sun salutation is the foundation of your practice. A yoga session is incomplete without it. Hold for 5 breaths. Suryanamaskara tones up the digestive system by the alternate stretching and compression of the abdominal region.
It activates digestion and aids in reducing constipation. Immunity to disease is increased by strengthening its potential breeding ground. Inhale Exhale samastithi. Gaze toward navel. The sun salutation steps up cardiac activity and blood flow throughout the system.
Synchronizing breath with movement. By stretching and bending the spinal column. It massages the inner organs. Not only is the sun salutation a preparation for the rest of your yoga practice.
Start by practicing three rounds. Gradually increase to five or six. Adho Mukha Svanasana. Exhale back to Chaturanga. Gaze at thumbs. Right knee bent. Exhale back to downward dog.
Urdhva Mukha Svanasana Jump feet up between hands. And keep breathing! Each pose flows into the next using breathing and the bandhas locks. They are restorative postures designed for cooling down. This is the vinyasa system. The middle section focuses on flexibility and the third part combines more flexibility with strength postures.
This manual focuses on the primary. The sequencing of postures is a science. If you are having difficulty with any of the postures. The finishing postures are the same regardless of what series you are practicing. It is designed to heal. We always begin with the sun salutations and standing postures to generate heat and connect with the breath. The first half of the primary series which begins after the standing postures is mostly forward bends. Work through a portion of the sitting postures and always finish with the corpse pose.
Jump feet hip width apart inches. Hold posture for breaths. Modified posture: It helps to step the back foot up a bit. Feel the rotation of the hips as the right hip moves under and the left hip rotates open.
Hold for breaths. If neck is strained. Krishnamacharya, Mysore Samasthan Acharya. Krishnamacharya, as offered by A. In it, he outlines the ethical principles and philosophy underlying the discipline, explains important terms and concepts, and guides the reader through Ashtanga's Sun Salutations and the subsequent primary sequence of forty-two asanas, or poses, precisely describing how to execute each position and what benefits each provides.
It is a foundational work on yoga by a true master. It contains the entire Primary and Intermediate series of Ashtanga Yoga with three options for every asana. It is spiral bound to easily remain open while practicing. It contains over photos with clear instructions and commentary. It has choices of practices; full practice of Primary and Second Series or the short forms of 15 min. It is a great book for all levels of practitioners to enjoy and teachers will find it to be an invaluable tool for teaching their students.
Join author Gregor Maehle, a seasoned yogi and compassionate teacher, as he guides you through the history and lineage of yoga; the fundamentals of breath, bandhas energy locks within the body , drishti the focal point of the gaze , and vinyasa sequential movement ; a detailed breakdown of the asanas of the Ashtanga Primary Series, following the traditional vinyasa count; a lively and authentic rendering of the complete Yoga Sutra of Patanjali, yoga's ancient sacred text; and a glossary of yoga terminology.
In the asana section, Maehle describes each posture with clear, meticulous instructions, photographs, anatomical illustrations, and practical tips. Information on the mythological background and yogic context of specific postures brings further insight to the practice. In the philosophy section, Maehle illuminates the Yoga Sutra using the major ancient commentaries as well as his own insights.
This volume makes the entire path of Ashtanga Yoga accessible to modern practitioners. Both practical guide and spiritual treatise, Ashtanga Yoga is an excellent introduction to the eight limbs of yoga and an invaluable resource for any yoga teacher or practitioner.