Yogaworks 200 Hour Teacher Training

Hands shoulder width apart wrists parallel to the front of the mat feet hips distance apart straight-line from shoulder girdle to hip girdle in the spine head hangs freely belly engaged, hips pulled back weight mostly in the heels

Strong base in the shoulders, wrists, elbows and arm muscles watch for problems in wrists, back, or shoulders

3 platforms should stack over each other centered torso keep hips neutral or symmetrical helps establish good posture helps to balance

shoulders over hips hips over knees knees over ankles or feet

Align, Stabilize, Elongate Align the knees so that they track over the front toes. Lift your inner arches and pull your outer thighs in (to stabilize) Extend from the crown of the head through the spine (to Elongate)

Benefits: good for circulation, can improve digestion, strengthens the upper body, improve balance, build confidence Contraindications: High blood pressure, history of stroke, fear, pregnancy, menstruation, weakness, wrists, shoulders, neck

Prep poses: adho mukha svanasana, child's pose, sukasana, cresent utkatasana, dandasana Transition poses: uttanasana, dolphin Counter poses: Urhva Mukha Svanasana, adho mukha svanasana, child's pose, paschimotanasana

simple actions, counter actions, complementary actions

when there is a force downward, there is a another force upward.

twists for pregnancy, wrists, back, knees, neck, ankles, shoulders, hips.

actions help to influence your positions (ex. leveling your hips helps to keep an aligned position)

no more than 3 poses for each leg: to reduce fatigue

outward rotation standing poses together and neutral rotation standing poses together to help students understand the actions in the poses.

targeted areas that may need to be focused on or energized in a pose to make sure the pose is done correctly

glutes engaged, low back long, sternum lifted, neutral position in the legs, gaze soft, arms strong.

excessive carrying angle (forearm flares) hyperextension ( forearm goes beyond straight)

Structural: flat foot (inner arches low), high arch (inner arches high Functional:pronation (inner foot bears more weight, inner arch drops), supination (outer foot bears more weight, outer arch drops).

anterior: front of pelvis drops and back of pelvis lifts posterior: back of pelvis drops, front of pelvis lifts

(shoulder joint) Shoulder flexion: arm lifts forward and up, shoulder extension: arm lifts up and back, shoulder abduction: arm lifts to the side an up, shoulder adduction: arm comes into the body, External rotation: shoulder rolls into the back, internal rotation: shoulder rolls away or out from the back, circumduction: arm swings in a circular motion.

depression, elevation, retraction, protraction, upward rotation, downward rotation

neck neutral, sternum towards chin, soften ribs, lengthen waist, arms over head, lower back not arched, release buttocks toward the heels, legs straight, thighs in neutral rotation, lengthen through the legs

Micro bend in the knee, block under calf muscle

arms in an external rotation but not flared.

elbows over wrists, shoulders over fingertips, palms by the floating ribs, shoulder blades move inward, spread across the collarbones.

bend knees, widen stance, hands on blocks

the arena of component parts. the poses that address the parts you should work on prior to going into a full pose.

enable a gradual shift from one range of motion to another. poses that help you to move into a new pose.

a pose that ensures that muscles are relieved after a certain intensified pose. (handstand= pose, shoulderstand= counter pose).

a single action must be balanced by an opposing action. (to keep the body balanced)

actions that will not throw the body out of equilibrium

a pair of actions that, when performed simultaneously, will help the body move in one direction. two actions that reinforce each other.

ignorance

yama (abstinence) niyama (observance) asana (posture) pranayama( breath control) pratyahara (sense withdrawal) dharana (concentration) dhyana (meditation) samadhi (contemplation, absorption or superconscious state)

modification

1: English: Now the exposition of yoga is being made Sanskrit: atha yoganusasanam 2: English: the restraint of the modifications of the mind stuff is yoga Sanskrit: yogas citta vritti nirodhah

obstruction or obstacles

happiness; comfort

absence

non-attachment

one of the qualities of nature - sattva (balance) -rajas (activity) -tamas (inertia)