Yoga

the back of the stretch

in the front of the stretch

is determined by the shape of our bones

is due to the stretching of muscle or connective tissue limitation of the muscle

the inherent shape of our bones

Decreasing the inner angle of the joint

Bending the elbow Dropping the chin to the chest Folding forward (flexion of spine)

Increasing the inner angle of the joint

Back bend Kicking leg back (hip extension)

Moving away from the midline of the body

Lifting leg to the side Lifting arms up from sides into T position

Moving towards the midline of the body

Crossing one leg in front of the other Crossing arm in front of torso or behind back

Sidebending (neck/torso)

Dropping ear towards shoulder Crescent Stretch (dropping one hand down same side of body)

Rotating or pivoting around a long axis

Twisting along spinal column (seated twist) Turning palms up and down

Rotating the forearm with the palm turning outward

Lifting arm then turning arm back (turning palms towards ceiling)

Turning sole of foot medially (inward)

Turning feet in, turning toes towards each other

Turing sole of foot laterally outward

Turning feet out, bringing backs of heels towards each other.

Rotating the forearm with the palm turning inward

Lifting arm then turning arm (like emptying a can of soda)

Draw forward (shoulder)

Round shoulders forward "spreading" back

Draw back (shoulders)

Squeezing shoulder blades together

Elbow, knee. This type of joint permits a wide range of movement in only one plane.

Thumb. This type of joint permits ball and socket movement (back and forth, side to side), but with very limited rotation.

Top of the neck, rotation of the radius at the radioulnar joint. This type of joint permits rotational movement around a long axis (bones can spin or twist around other bones).

Spine, carpal bones of the wrists. This type of joint permits limited gliding movement in which bones glide past each other. It is characterized by two flat bony surfaces that butt against each other.

Fingers, jaw, wrist (between the radius and proximal row of the carpal bones). This is a type of joint that allows movement in two planes without rotation.

Hip, shoulder joint. This type of joint allows movement in all planes - wide range of rotation and movement.

cervical, the thoracic, the lumbar, and the sacral

seven vertebrae

(mid back) has 12 vertebrae

(low back) has five vertebrae

in an extended position (cervical lordosis)

in a flexed position (thoracic kyphosis)

in an extended position (lumbar lordosis)

is the foundation platform on which the spinal column is balanced

elbow

hip, shoulder

natural occurance... no two people are alike

1. no two people look the same in a yoga pose 2. no two individuals share the same size, shape, orientation, proportion of their bones 3. no two of use will ever do it the same 4. in any yoga postures, the stress that is felt comes from 1 of two sources 5. the ultimate range of motion of any joint is compression 6. the limit of stretching/flexibility is compression (tension) not strength or pain you can take 7. always approach postures from functions and purpose 8. in stead of using your body to get into the pose, use the pose to get into your body

muscular tension, boney compression

compression

is compression (tension) not strength or pain you can take

adduction, abduction, flexion, extension, external rotation, internal rotation

shoulder and hips

shoulders, elbows, knees, hips

hips and shoulders

ankles, knees, hips, lumbar spin, cervical spine, shoulders, elbows, complex forearm

toes, ankles, tibia, femur, pelvis, lumbar spine, cervical spine, thoracic spine, sclavical, wrist, fingers, radius, ulna, humorous

you were born with perfect symmetrical alignment but through behavior and environmental conditions, you lost it

there is a perfect posture waiting to be mastered

when you're not in a proper alignment you will ultimately hurt or injure yourself

when we practice poses with proper alignment, energy flows freely throughout the body

there are universal principles of alignment that are good for every body

your presence, verbal, modeling, press points, physical

raja, karma, hatha, jnana, bhakti, mantra, nirvana

meditation

action and selfless service

breath and posture sun and moon

knowledge and study

devotion

sound, chanting

stretch, extend

beyond

yama, niyama, asana, pranayama, pratyahara, dharana, dharana, dhyana, samadhi

restraints, to harmonize one's social relationships, transcend the personality

observances, to harmonize one's inner life

bodily posture

control of life energy (breath)

withdrawal of senses

binding of the mind

reflection

unification

* remain seated * no conversation while eating * while eating, refrain from any external distractions * wait until food is completely chewed and swallowed before picking up next bite * refrain from putting more than two handfuls of food on your plate at any one time * wait until food is completely digested (2-6 hours) before taking your next meal

ujjayi pranayama mula and uddiyana bandhas drishti vinyasa upekka

controlled regulated "breath of victory" serves to energize the body deep rhythmic sound victorious breath

energy locks jalandhara bandha (throat) uddiyana bandha (lower abdomen) mula bandha (base of the spine)

energy

a point to which to gaze

breathing movement system wakens and purifies the mind and body

equanimous

top bun- sun a and b, standing postures lettuce - first series chikitsa- therapy-forward bends tomato- series 2 nadi shodhana- targets the nervous system and moving energy (prana) through intense back bends onion - series 3 - divine stability- balancing postures portabella mushroom - series 4 - hyper flexible poses bottom bun - closing

exhale retention

inhale retention

root lock drawing the energy through the perineal muscles and lower abdominal region the anus and naval region are contracted pulled back to the spine and lifted toward the diaphragm

flying up prana is made to flow up from the lower abdomen to the head and throat

space just beyond the tip of the nose

the space between the eyebrows

the navel center

the hand

the feet or toes

far to the left far to the right

the thumbs

up to the sky

head shoulders (front and back) hips (front and back) tailbone soles of feet

develops the full range of motion of a joint

radius ulna

ashtanga vinyasa

to the soul

- no music -6 days a week -one month commitment in India -moon day -ladies holiday - mastery of a pose before next one is given -lights up -eyes open -savasana mandatory

universal truth

1. where you are suppose to be 2. fear and pain can be 2 of life's greatest teachers 3. laughter and play = youth 4. exercise and rest = vibrant health 5. touch and intimacy are deep, basic, human needs (connection and relationships) 6. all things change are impermanent and end 7. everything is connected

1. sloth/torpor 2. agitation 3. craving 4. aversion 5. doubt

1. residence 2. relaxed 3. rhythmic 4. really deep 5. relatively swift

relationship between mind, body, and breath

tirumalai krishnamacharya k. pattabhi jois david williams johnny kest us

citta vrtti nirodhah Yoga is the suspension of the fluctuations of the mind Yoga is the cessation of movements in the consciousness "nirodhah" as "no storms"

2- 5 breaths

1. make connections through touch 2. make connections through breath 3. help them feel, deepen the pose... aid the sensations of the body

find bliss through sensuality... feel your way into it

compression and tension

practice teacher self

craving & aversion

our nagging injuries are the result of our own practice

we also control the fluctuations of the mind

aware of the suffering caused by the destruction of life vow to cultivate compassion and to learn ways to protect the lives of others

aware of suffering caused by exploitation, social injustice, stealing and oppression vow to cultivate loving kindness vow to practice generosity by sharing time, energy, and

aware of suffering caused by sexual misconduct respect commitments

aware of suffering caused by unmindful words and the inability to listen to others bring joy and happiness to others cultivate loving speech and deep listening

aware of suffering caused by unmindful consumption vow to cultivate good health - both physical and mental